Joint pain can affect anyone—whether you sit at a desk all day, work on your feet, or enjoy weekend workouts. The good news? By making a few small changes to your daily routine, you can protect your joints, reduce stiffness, and stay active for years to come.

As licensed physical therapists serving Somerset and Parsippany, NJ, we’ve seen firsthand how consistent habits can prevent pain and improve quality of life. Below are five expert-backed tips to keep your joints healthy.

1. Stay Active with Low-Impact Exercise

Movement keeps your joints lubricated and flexible. Low-impact activities like walking, swimming, or cycling strengthen muscles without unnecessary stress. Aim for 30 minutes most days of the week.

💡 Physical therapy tip: If you’re local to Somerset or Parsippany, try exploring neighborhood walking trails for an easy way to stay active.

2. Strengthen the Muscles Around Your Joints

Strong muscles provide stability and reduce pressure on your joints. Use resistance bands, light weights, or bodyweight exercises to target key muscle groups.

💡 Physical therapy tip: Quadriceps and hamstring exercises are especially helpful for knee support.

3. Practice Good Posture at Work and Home

Poor posture adds stress to your spine, shoulders, and hips.

1. Keep your monitor at eye level.
2. Sit with feet flat on the ground.
3. Take stretch breaks every 30–45 minutes.

💡 Physical therapy tip: Our Parsippany and Somerset clinics often recommend simple posture checks throughout the day to prevent long-term issues.

4. Stay Hydrated and Eat for Joint Health

Cartilage needs water to stay cushioned. Eating anti-inflammatory foods such as salmon, walnuts, leafy greens, and berries also helps reduce stiffness.

💡 Physical therapy tip: Staying hydrated is one of the easiest and most overlooked steps in joint health.

5. Stretch Daily to Improve Mobility

Stretching improves flexibility and blood flow. Even five minutes before bed or in the morning can make a difference.

💡 Physical therapy tip: Gentle hamstring and shoulder stretches are effective for most people and easy to do at home.

When to See a Physical Therapist

If joint pain lingers or interferes with daily life, professional care may be needed. At Comprehensive Orthopedic Physical Therapy (COPT), with clinics in both Somerset and Parsippany, NJ, we provide customized treatment plans to restore movement, build strength, and relieve pain.