Joint Pain & Stiffness: Everyday Management & Self-Care

Joint pain and stiffness are common health complaints, but the answers to them are rarely simple and no single approach can guarantee relief.

Joint symptoms like pain and stiffness can have many different causes, and sensible, effective management will depend on which joint is affected, how the symptoms began and how long they’ve lasted, and whether there’s swelling and/or other symptoms present.

This article is an educational guide that will help you to understand:

• The common reasons joints become painful or stiff,
• How mild symptoms may respond to conservative self-care at home,
• How appropriately chosen activities can fit into everyday management of joint symptoms, and
• When you should see your doctor or healthcare provider.

What Can Cause Joint Pain and Stiffness?

According to Healthdirect, there are two types of joint symptoms:

• Short-term pain, stiffness or swelling that develops suddenly, often being related to injury, sprains and strains, or to overuse.
• Longer-term joint pain, stiffness or swelling that develop gradually, which might include osteoarthritis, rheumatoid arthritis, and other rheumatic conditions.

A doctor or healthcare provider will consider several factors when assessing joint pain and stiffness, including:

• Which joint is affected,
• How the symptoms started,
• How long the symptoms have lasted,
• Whether there’s swelling, and
• Whether other symptoms are present.

Joint symptoms can occur in many different conditions, so discomfort that’s persistent, unexplained or accompanied by other symptoms requires medical assessment.

When Is Joint Pain Suitable for Self-Care?

Mild joint discomfort that follows exercise or activity or a minor bump or knock may be appropriate to manage conservatively at home, in the short term.

However, not all joint pain is suitable for self-care, and some symptoms need prompt medical assessment. Healthdirect advises seeing a doctor or healthcare provider about joint pain or swelling if you:

• Also feel unwell or sick,
• Can’t bear weight through the joint,
• Have a fever,
• Experience joint pain or stiffness for more than a few days, and/or
• Experience sudden joint pain and/or swelling.

If joint pain is accompanied by any of the features listed above, it’s important to seek medical assessment rather than waiting to see if self-care at home helps.

Everyday Ways to Manage Joint Discomfort

Because appropriate management of joint pain depends on its cause, the ideas below are general principles best combined with professional advice:

Stay Appropriately Active

There’s some evidence for staying active while managing joint pain in specific conditions.

For example, the Australian Commission on Safety and Quality in Health Care reports that being active reduces knee pain in people with diagnosed knee osteoarthritis. However, this doesn’t necessarily mean that movement benefits all joint pain.

For long-term joint pain and swelling, Healthdirect suggests that a management plan may include safe, stable exercise selected to be gentle on the joints. A physiotherapist, exercise therapist or other movement professional can advise on the right type of activities for you.

Choose Movement That Suits the Joint and the Cause

Healthdirect's guidance on movement for people living with arthritis recommends walking, cycling, swimming, and aqua aerobics as lower-impact options, and suggests starting slowly and seeking professional guidance when needed.

Movement isn’t a guaranteed solution to joint pain, and the type of activity or exercise you do matters as much as the amount. If your symptoms are caused by an injury, or get worse for movement or exercise, a physiotherapist, exercise therapist or other movement professional can assess the joint and help you select appropriate activities.

Build Activity Gradually

Where exercise and movement is appropriate for you, a gradual, comfortable increase suited to your own symptoms and abilities is safer and more sensible than a sudden jump in activity.

If you are unsure what activities are safe and beneficial for you and how much to do, a physiotherapist, exercise therapist or other movement professional can help tailor a program to your circumstances.

Balance Activity and Recovery

When activity is part of a management plan for joint symptoms, the amount and type of movement should suit the person, the joint involved, and the likely cause. If activity worsens symptoms or it’s challenging to find the right balance of movement and rest, it’s important to seek professional advice.

When Should You Speak With a Health Professional?

Self-care is only appropriate for mild joint symptoms without warning features, and should never delay seeking medical advice. Healthdirect advises medical assessment for joint pain or swelling when:

• You also feel sick,
• You can’t bear weight through the joint,
• You also have a fever,
• Your symptoms last more than a few days, or
• Your joint pain and/or swelling are sudden and/or severe.

A doctor or health provider will be able to assess the symptoms and advise on appropriate next steps, including whether physiotherapy or another referral is required.

Frequently Asked Questions

Does walking help joint pain?

Walking can be a suitable activity for some people with joint pain, but whether it’s appropriate depends on the affected joint, the symptoms and the underlying cause.

Healthdirect lists walking amongst activities that may suit people with arthritis. Similarly, the Australian Commission on Safety and Quality in Health Care recommends walking for people with knee osteoarthritis to help manage pain and improve function.

If you’re unsure whether walking is appropriate for your symptoms, seek advice from your doctor or health provider.

Can overuse cause joint pain?

Overuse or repetitive activity can contribute to joint pain, but not always.

Healthdirect lists overuse, injury, sprains, and strains as common causes of joint pain and swelling that come on suddenly. Persistent or recurring joint pain may have other causes, including long-term overuse or rheumatoid arthritis, so it’s important not to assume that ongoing pain is caused by overuse without being assessed by a doctor or health provider.

Why are my joints stiff in the morning?

Morning stiffness does not point to a single cause of joint stiffness. Time of day alone can’t tell you what’s driving your symptoms.