Joint pain isn't just for older adults or athletes—it's for anyone, at any age. The good news? Most joint problems are preventable. According to board-certified orthopedic surgeon Dr. Jason Snibbe, protecting your hips and knees comes down to one simple principle: movement . Moving regularly and following safety tips during exercise can help prevent knee pain and overall joint health.
"Movement is key," says Dr. Snibbe, who specializes in joint replacement and has worked with everyone from everyday patients to elite athletes. Doesn't matter if you sit at a desk or are active all day—your joints need variety. "Try to move every hour; walk around, stretch or just change position. It keeps your joints fluid and your muscles engaged."
That movement prevents joint stiffness and preserves mobility, especially in weight-bearing joints like hips and knees. Moving regularly can also relieve pain from joint stiffness as staying still for too long allows pressure to build in joints which can worsen pain over time.
"Losing weight can significantly reduce stress on your joints and ease pain," says Dr. Snibbe. Even small changes like adjusting your diet or walking more can add up over time.
Incorporating resistance training—like lifting weights, resistance bands or bodyweight exercises—can improve your strength, balance and joint stability. This is especially important as we age when muscle mass naturally declines.
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