Joint inflammation: What causes it — and why movement helps

Inflammation is the body’s natural response to injury, infection or other stressors. In joints, however, it can lead to pain, swelling and stiffness that interfere with daily life.

The good news: in many cases, the right kind of movement can help reduce inflammation — not make it worse.

Endeavor Health sports medicine specialist Daniel Kelley, MD, explains the nature of inflammation, when it’s important to see a physician, and why movement typically helps manage joint pain.

What is joint inflammation?

Joint inflammation occurs when the body sends immune cells to protect and heal an injured or stressed joint. While protective, this response can also cause:

• Pain
• Swelling
• Warmth
• Reduced range of motion

What causes joint inflammation?

Two of the most common causes include:

• Injury: An impact injury, like a hard fall or collision, can damage the cartilage inside the joint and/or the surrounding ligaments, leading to inflammation and swelling. If healing is incomplete, inflammation may become chronic and require individualized treatment.
• Osteoarthritis: Wear-and-tear degenerates the cartilage and adjoining bone, making it even easier to develop inflammation without a significant inciting event, explained Dr. Kelley.

Can exercise make joint inflammation worse?

It can — especially if activity increases too quickly.

It’s common for people with even mild osteoarthritis to start a new exercise or ramp up their activity level and put more stress on a joint than the body is used to, leading to inflammation, said Dr. Kelley. This is particularly common for older adults with knee arthritis.

And while the pain associated with the inflammation may lead people to quit exercising, that is not the best plan.

Why movement usually helps

“We still want people to be active and moving their knee joints,” said Dr. Kelley.

“There are non-weight bearing exercises that can help people strengthen their joints and the muscles around them, which ultimately helps manage the pain and inflammation,” he said.

From seated exercises, to water therapy —walking or moving in a pool — there are options.

Even after an acute injury, gentle movement is still important. Depending on the injury, this may include walking with a crutch or using another assistive device to keep moving safely. “Don’t sit around for days as that leads to atrophy and increases risks for blood clots,” he added.

How to know when you should slow down

Pain should guide your activity. In general, avoid movements that clearly worsen the pain.

After an injury, rest and time may be enough to heal mild inflammation. However, it’s important to watch for signs that something more serious could be going on. 

“If you have difficulty bearing weight and the swelling is confined to a joint, you should see a doctor to rule out a more serious problem,” said Dr. Kelley.

Treatments that can help reduce inflammation

If symptoms persist, treatment options that may help include:

• Exercise and physical therapy can help improve strength, flexibility and joint support. Using an elliptical may be a better option than a treadmill for those with knee issues. And resistance bands can provide great strength training with less risk of increased strain than working out with heavy weights.
• Anti-inflammatory medications (NSAIDs) can help bring down swelling and restore joint mobility in many cases. Over-the-counter nonsteroidal anti-inflammatory (NSAID) medications like Advil and Motrin can offer relief for many people. Those with underlying cardiovascular issues such as poorly controlled blood pressure or chronic kidney disease should check with their physician before using NSAIDs. Dr. Kelley recommends taking NSAIDS with food as they can cause GI distress.
• Steroid injections can be a good option for some people dealing with chronic inflammation from underlying arthritis. Hyaluronic acid injections can also help decrease inflammatory pain in the knees. “The milder the cartilage degradation is the better these injections usually work,” added Dr. Kelley.

Finding the right balance

“Inflammation can come and go and sometimes it is about trying to find the right balance between moving enough and not doing too much and finding the best ways to move,” Dr. Kelley said.

While joint inflammation can be painful, staying appropriately active — along with the right treatments — can help many people manage symptoms and maintain mobility.

“We do have options to help you manage inflammation and joint pain and keep you moving,” he added.