Keeping Joints Lubricated

Table of Contents

7 Ways to Keep Your Joints Lubricated as You Age

Simple lifestyle choices can help cushion your joints and ease pain from bone friction

5-minute read

Michelle Crouch,

AARP

Published January 08, 2026

an abstract medical illustration of a joint capsule featuring a blue droplet representing synovial fluid between two bones to signify healthy lubrication

Naomi Elliott

Key takeaways

Synovial fluid is a gel-like substance that lubricates your joints.
Staying active is the best way to improve joint lubrication.
Drinking plenty of water also helps keep your joints healthy.
A Mediterranean-style diet is ideal for your joints.
Injections may ease joint stiffness when lifestyle changes fail.

If your knees creak or your hips feel stiff when you get out of bed in the morning, you might blame it on the normal wear and tear that comes with age. But the stiffness could also be something else: a problem with joint lubrication.

A natural lubricant called synovial fluid helps your bones glide together without grinding, says Dr. Kenneth Mautner, a sports medicine physician at Emory Healthcare’s Orthopaedics and Spine Center in Atlanta.

As we age, our bodies can produce less synovial fluid, and what they do make often becomes thinner and less effective, Mautner says. That can contribute to the joint stiffness and pain that many of us start to feel after age 50.

What is synovial fluid?

Synovial fluid is a clear, gel-like substance that works in your joints as motor oil does for cars. It fills the small space between bones inside the joint capsule, reducing friction when you move. It also delivers nutrients to the cartilage that cushions your bones.

As you age, the fluid can become “more liquid-y, a little less dense — more like water,” Mautner explains. Those changes make joint movement less smooth and can lead to inflammation, stiffness and pain.

Fortunately, Mautner and other experts say it’s possible to support your joints and keep them lubricated with the right daily habits and, if needed, targeted treatments like injections.

Here are seven simple ways to keep your joints lubricated as you get older.

1. Move every day

Research suggests that regular physical activity helps keep your joints lubricated by stimulating the production of synovial fluid and improving its quality.

A study published in the journal Osteoarthritis and Cartilage found that 12 weeks of quadriceps exercise significantly improved the thickness of the synovial fluid and pain scores in the knees of participants with osteoarthritis. Other research indicates that exercise boosts production of lubricin, a protein that keeps synovial fluid slippery.

“Of all the treatments [for joint stiffness] out there, there’s really nothing more effective than exercise,” says Dr. Gregory Martin, an orthopedic surgeon in Palm Beach, Florida.

Start with low-impact activities like walking, cycling, swimming or yoga, Martin advises.

2. Drink plenty of water

Synovial fluid is made partly from the water in your bloodstream, which means it depends on you getting adequate hydration, Martin says. “If your fluid volume is low, if you’re not drinking enough and you’re not hydrated, that can affect the performance of your joints,” he says.

The problem is that many of us don’t drink as much water as we should, especially as we get older. Medications, incontinence and a fading sense of thirst can all play a role. The National Institutes of Health estimates that between 17 and 28 percent of older adults may be chronically underhydrated.

Aim to drink eight 8-ounce glasses of water a day for joint lubrication and your overall health.

3. Maintain a healthy weight

Those extra pounds do more than just strain your joints; they may also speed up their breakdown. A study in Skeletal Radiology found that people who were overweight or obese had higher levels of synovial inflammation, which was linked to greater cartilage damage and knee pain.

Every pound of weight you lose takes about 4 pounds of pressure off your knees, Mautner says. Less stress means less wear and better lubrication over time.

4. Keep your muscles strong

Regular strength training to build muscle can help steady and support your joints, Martin says. “If you have good, strong muscles, they work as external shock absorbers for the joint,” he explains.

He says he’s seen plenty of older patients whose joints look terrible on X-rays but who still travel, hike and lead full, pain-free lives. The difference, he says, is that those patients are physically active and have strong muscles that make their arthritic joints feel and function better.

The U.S. Centers for Disease Control and Prevention recommends resistance training at least two times a week. Some of the best exercises for your joints focus on legs, hips and core — the stabilizers that support joint alignment. If you’re not sure where to start, ask your doctor to refer you to a physical therapist who can tailor an exercise plan to your needs.

5. Eat an anti-inflammatory diet

Processed and sugary foods can trigger chronic inflammation that damages cartilage and leads to joint pain and stiffness. “Diet is very important,” Mautner says. “More and more studies are coming out on how a lot of these processed foods that people eat and refined sugars are very inflammatory and can also start to cause joint aches and pains.”

For example, a 2024 case-control study, published in the journal PLoS One, of more than 2,700 adults found that people who consumed the most added sugars were significantly more likely to have osteoarthritis, even after accounting for age, weight and other risk factors.

The best foods for healthy joints are the staples of a Mediterranean-style diet: colorful fruits and vegetables, whole grains, olive oil and omega-3-rich foods like salmon, tuna and nuts, Mautner says. A 2025 meta-analysis of 16 studies published in the journal Nutrition found that each 1-point increase in adherence to a Mediterranean diet was linked to about a 2 percent lower risk of knee pain.

6. Consider a supplement for joint health

Certain nutrients and supplements can support joint health and lubrication, and they have fewer side effects, compared with medications such as nonsteroidal anti-inflammatory drugs. Common joint supplements with some evidence behind them include turmeric/curcumin, fish oil, glucosamine/chondroitin, methylsulfonylmethane (MSM) and collagen.

Always talk to your doctor before starting a supplement, as many can interact with other medications you might be taking. The Food and Drug Administration doesn’t regulate supplements like medications, so the quality can vary. Consider asking your doctor to recommend brands or choose products with a USP or NSF certification seal.

Mautner says it’s best to start with one supplement at a time and give it a few weeks to see if it helps.

7. Ask your doctor about injections

If you’ve tried these lifestyle changes and your joint pain persists, your doctor may suggest an injection to help ease your joint stiffness and discomfort. Corticosteroid shots have long been the go-to treatment because they quickly calm inflammation, but research indicates that repeated injections can weaken cartilage and bone over time.

Many doctors also offer hyaluronic acid or “gel” injections for joint pain. Hyaluronic acid is a gel-like solution that acts like synthetic synovial fluid, increasing joint lubrication, reducing friction and easing pain, Mautner says.

While studies on the injections have had mixed results, Mautner says he’s found them to be effective, “especially in people who have stiff, achy joints.” The effects can take a few weeks to kick in, but relief often lasts six months. Some insurance plans don’t cover these injections, so check your benefits before scheduling a treatment.

Some doctors also offer platelet-rich plasma or stem-cell injections, which use your body’s own materials to boost joint healing. Early studies suggest they may help reduce pain and improve joint lubrication, both Mautner and Martin say, but more research is needed — and neither option is covered by insurance.

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Michelle Crouch is a contributing writer who has covered health and personal finance for some of the nation’s top consumer publications. Her work has appeared in Reader’s Digest, Real Simple, Prevention, The Washington Post and The New York Times.