5 Ways to Start the New Year with Less Joint Pain

A new year often brings a sense of renewal. You may feel ready to start fresh, set new goals, and take steps that make your daily life more comfortable. If joint pain slows you down, this may be the perfect time to make gentle, meaningful changes. 

At Coastal Regenerative Orthopedics & Wellness Center in San Diego, California, Ronald S. Cohen, MD, and the team can answer your questions about caring for your joints. 

1. Move your body every day

Daily movement keeps your joints flexible and helps prevent stiffness before it settles in. Even short activity sessions can make you feel better. Take a slow walk, stretch for a few minutes, or do a relaxing mobility routine; the key is to keep your body moving. 

Joints respond well to steady, comfortable motion, and you may notice less pain over time. You don’t need long workouts to see results, just a habit that feels manageable and enjoyable.

2. Strengthen the muscles that support your joints

Strong muscles stabilize your joints, helping reduce pain during everyday movement. Start with light resistance and gradually increase it as your comfort improves. Many people begin with simple bodyweight exercises or gentle resistance-band work. 

These exercises strengthen the muscles around your joints to carry more workload. If you’re unsure where to begin, we can help you create a safe, personalized plan. Even a few minutes of strength work each day can make your joints feel more supported.

3. Prioritize warmups before exercise

Cold muscles and stiff joints make movement harder than it needs to be, so warming up is essential. A warmup helps your joints prepare for any activity. Start with light stretching, slow marching in place, or gentle arm circles. 

These easy movements wake up your muscles and help loosen your joints. Once your body feels warm, you can continue your routine with greater comfort. Warming up only takes a moment, but it can make your entire session feel smoother.

4. Protect your joints with healthy daily habits

Your daily habits have a big impact on how your joints feel. Drinking enough water, choosing nutritious foods, and maintaining a healthy weight give your joints the support they need to move comfortably.

Hydration keeps your joints cushioned. Nutrient-rich meals help strengthen the tissues that surround them. 

Breaking up long periods of sitting can also give your joints a break from pressure. Standing, stretching, or taking a quick walk helps you stay loose throughout the day. These simple habits add up, creating a foundation for long-term comfort.

5. Pay attention to your body’s signals

The body often gives clear messages about what feels right and what needs attention. When you notice certain movements that cause pain, adjust your approach. When you discover activities that make you feel better, add them to your routine. 

Listening to your body can protect your joints from stress and help you stay consistent. You don’t need to push through discomfort to see progress. Instead, move in ways that support healing and strength. 

Some people find it helpful to reflect on their daily routine to track which habits improve comfort and which need to change.

Start your year with confidence

Begin the new year with a plan to support your mobility and reduce your joint pain. Small adjustments can help you feel more comfortable, flexible, and confident in your movement.

Schedule a consultation with one of our expert providers by phone or online today to discuss personalized care for your joint pain.