Why Do My Joints Ache?

A doctor’s advice for help with swelling, stiffness and pain in the hips, knees, shoulders, spine and other areas

Adam Rosenbluth, M.D.,

AARP

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Published April 07, 2025

illustrative gif of a man hiking in pain

James Yates

I have terrible joint pain. Is there anything I can do to relieve it?

As you probably know all too well, joints are the places in our skeletal system where two or more bones meet. Most joints are mobile and allow our otherwise rigid bones to move. Ideally, these joints work with ease. But for various reasons, as we get older, joints lose elasticity and become less flexible, increasing our risk of falling and contributing to tremendous discomfort.

If you’re feeling aches and pains, you’re certainly not alone. A National Poll on Aging out of the University of Michigan reports that 70 percent of older adults experience symptoms of arthritis or joint pain. Women are more likely than men to have this problem because of fluctuations in their estrogen, but research shows men can experience joint pain and inflammation from decreased testosterone levels as well.

In any case, our joints are not a one-size-fits-all business. They come in different shapes, sizes and types. We’re most likely to experience discomfort in our knee, hip, elbow, hand and spine joints. These moveable connections contain something called synovial fluid, which acts as a lubricant to reduce friction between bones and helps cushion impacts. As we age, our synovial fluid naturally decreases, and we lose elasticity in our muscles, tendons and ligaments.

On the bright side, there’s plenty you can do to improve and maintain your joint health. Over the years, I’ve heard many of my patients say things like, “Dr. Adam, my back (knee or hip) was/is achy. Then I started to do strengthening and stretching exercises in physical therapy — and now my pain is gone.”

That’s why I suggest you speak with your doctor or a physical therapist about a targeted exercise program that’s safe and effective for you. It might include standing hamstring or shoulder stretches, or seated ankle circles and hip flexor stretches. You can also check out the AARP site for guidance.

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That said, too much activity can cause joint pain. When you’re younger, you recover from overuse much faster. But as we age, it’s another story. Exercise, but don’t overdo it, and be sure to use the proper equipment. For instance, even if you’re just walking, if you’re wearing the wrong shoes and overuse your feet, you can develop an injury and end up with bursitis, a type of inflammation around your joints.

I also want to bring up the importance of diet. If you’re experiencing joint pain, I suggest you consider an anti-inflammatory diet, which means avoiding processed foods, including those with refined sugar. Instead, opt for whole grains, lean proteins, healthy fats from foods like avocados, nuts, and olive oil, lots of fresh vegetables, and a moderate amount of fruit. You’ll also want to maintain a healthy weight so you’re not stressing your joints.

Even though the importance of vitamin D for the prevention of various diseases has been debated, it has stood the test of time when it comes to the health of our bones. It’s important to emphasize that our bodies stop building bone when we’re in our early 20s. We need to preserve it for the rest of our lives, and vitamin D is crucial for that job. The National Institutes of Health (NIH) recommends 600 IU of vitamin D for folks up to 70 years old and 800 IU for those over 70. If you can’t get that from food or sunshine, you may consider a supplement.

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Finally, illnesses associated with aging, such as osteoarthritis, rheumatoid arthritis and gout, can cause joint pain. Over-the-counter and prescription medications may help to ease your agony, as can specific exercise protocols. A medical specialist called a rheumatologist can recommend a regimen for your particular situation.

Joint pain often overrides joy. It can reduce mobility, keep you from seeing friends and loved ones, interfere with a good night’s sleep, and even create permanent disability if left untreated. Take steps today to create more flexibility in your movements; inflammation can lead to isolation, so keep achy joints out of your life.