Regularly exercising your joints can help reduce pain, according to the physical therapy site thephysiotherapysite.co.uk. Keeping your joints moving will help with your pain, mobility and stress level. Know that for the best results, these exercises need to be done consistently throughout the day. A sign of overdoing your exercise involves having pain for more than two hours after your exercise session has ended.
Knee-To-Chest Stretch
Exercise in warm water to reduce your joint and body stress. Warm water will help your joints and muscles relax, which makes exercising easier, according to the University of Washington Orthopedics and Sports Medicine. Do a knee-to-chest stretch to ease the pain in your leg, knee, thigh and hip. Find a step you can sit on where the water is at chin depth. Start with both of your feet being firmly planted on the pool's surface. Slowly lift one knee and place your hands under your thighs or over your knee. Gently bring your knee toward your chest. Increase your stretch by using your hands to pull your knee as close as possible toward your chest. Hold this stretch for 10 seconds. Release the stretch as you return your leg to your starting position. Relax for 10 seconds. Repeat this exercise 10 times with each leg.
Water Leg Swings
Leg swings will help your entire leg, according to the University of Washington Orthopedics and Sports Medicine. Get into chest-deep water. Stand with your left side to the pool's side. Hold onto the pool side for balance. Slowly lift your right leg forward to a comfortable height. Hold this position for five seconds. Slowly swing your leg backward and hold this position for five seconds. Return your leg to the standing position. Relax for 10 seconds. Repeat this exercise five times. Rotate your body so that your right side is against the pool side. Repeat this exercise five times with your left leg. Make certain that you are moving only your hip, not your waist or neck, during this exercise.
Hamstring Curls
Strengthening your hamstrings will help your knee absorb more shock, according to the American Academy of Orthopedic Surgeons. Start doing some hamstring curls. Hold onto the back of a sturdy chair. Place your body weight onto your supporting leg. Lift your other foot from the floor. Bring your heel up toward your buttocks. Do not bring your heel up farther than a 90-degree angle. Hold this position for five seconds. Slowly lower your leg to the standing position. Relax for five seconds. Repeat this exercise five times with each leg. If you do this exercise properly, you will feel the stretch in the back of your thigh.
Isometrics
Isometrics are exercises that involve tightening, or contracting, your muscles. Strengthening your quadriceps through isometrics will help your knee absorb shock, according to the American Academy of Orthopedic Surgeons. Do an exercise called Quadriceps Tensing. Lie with your legs straight. Tighten your thigh muscles as you try to push your knee down. Your heel will raise as you do this. Hold this position for five seconds. Release the tension. Relax for five seconds. Repeat this exercise five times. Do not tighten your buttock muscles while doing this exercise.
