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Musculoskeletal System

Exercises to Bring Relief to Joint Pain

Joint Pain

‘A feeling of being chained’, ‘Even lifting a finger is painful’, ‘I can’t move around even if I want to’- are the exact words expressed by patients suffering from joint pain. While wear and tear of bones and muscles due to old age is a major factor for developing joint pains, other viral fevers like chikungunya, infection in joints and sprains or injuries also lead to joint pain. 

While joint pains due to old age can be somewhat managed, it cannot be completely eliminated. But, how long does chikungunya joint pain last?

The joint pains which are after effects of Chikungunya however, are temporary. It can last for weeks after you recover from the virus but coupled with the weakness from the fever, it makes you feel helpless. Joint pains from injuries and infection can be managed well with medication, rest and exercise. 

Whatever the reason for joint pain may be, there are some things that you can do to make it bearable. In this article, we will explore some exercises as well as some activities that can help you manage the pain. 

1. Slow exercising

Many people suffering from Chikungunya ask- “How to treat Chikungunya joint pain?” The simple answer is that it cannot be treated magically within a day. The virus affects your joints and your body’s reaction to fighting the virus makes your joints ache for long after the fever is gone. 

The common mistake that we make when we have joint pain is to not move the joints at all. Now, what this does, is that it makes the joints extremely stiff. Thus, making it even more painful when you try to move them. 

So, the best thing you can do is – keep moving the joints frequently to prevent them from getting stiff. 

Usually, people experience more stiffness in the morning. This is because when we sleep, we don’t move much. This proves that not moving the joints makes them stiffer and more painful. 

So, what kind of exercises can be done when you have joint pain?


Slowly stretching each joint and each muscle once or twice a day will be really helpful for your joints. 

Strengthening the muscles

Identify the joints where you have pain. Work each muscle connected to the joint and hold the position for 10 seconds. For example, if you have knee joint pain, you can do this:

Sit upright in a chair and extend one leg at a time. Hold the position for 10 seconds before bringing it down. Repeat the same for the other leg. 

The same kind of exercises can be done for your arms, shoulders or whichever joint you have pain in. 

When you hold the position, your muscles work and slowly gain strength. 


Twisting your body is a great way to stretch and strengthen the muscles at the same time. Be gentle with your body. Don’t twist with a jerk or twist too much. Ease into it and do only as much as your body can take.

2. Being physically active

Being physically active does not mean working out or hitting the gym. It means doing your chores and moving around. 

There will surely be activities that you enjoy doing. Make a list of them. Do them thrice a week. It will keep you feeling positive and also help your joint pain. Here are some of the things you can do:

  • Take care of your plants and do some gardening
  • Go for a swim
  • Walk your favourite path 
  • Cook yourself your favorite meal
  • Tidy up your house

3. Get a relaxing massage

Getting a massage is a great way to bring relief to aching joints. Some specific joint pain oils like eucalyptus and peppermint have pain relieving properties. They also smell wonderful and also relax the mind!

A massage soothes muscles and also strengthens them. After a good massage, taking a warm bath gives a lasting effect for the massage. 

Hope you will keep these three things in mind. They will work wonders to bring relief from your joint pains. 

Remember, obesity is also a contributor to joint pain. If this is something that you need to address, check out this video of Dr. Gursimran Singh talking about obesity and its associated problems. 

If you are looking to seek a doctor’s opinion for your joint pains, feel free to contact Ayu Health Hospitals having the best orthopeadic doctors in India. Contact at 08069489584 or visit www.ayu.health Call 636-610-0800 to book an appointment or to know more. 

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About the Author

Dr. Manjunath Kumar K.
Dr. Manjunath Kumar K.
MBBS, MS - Orthopaedics, FRCS - General Surgery, MRCS at AyuHealth | Website | + posts

Dr. Manjunath Kumar K. is a renowned Orthopaedics currently practicing at Ayu Health, Bangalore.

He is an orthopedic surgeon currently practicing at Mallige Medical Center, Bangalore. A highly qualified doctor, he has completed his MBBS from Bangalore Medical College and MS in Orthopedics from KIMS, Hubli. further higher surgical training was from England, Birmingham. His post-graduate degree from the royal college of Edinburgh and the Royal College of Ireland. He also has vast experience in treating Unilateral Total Knee Replacement, Bilateral Total, Knee Replacement, Total Hip Replacement Surgery, and ACL Tear

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