6 Ways You Can Improve Your Joints

It might be hard to believe that in just one person’s body, there are over 200 bones and more than 350 joints. They work in exquisite harmony to fuel your movement, but things can go awry due to injury, repetitive motion, and simply getting older, resulting in joint pain. 


Billy Reilly, PT and Mark LaRosa, PT, are a dynamic duo when it comes to treating joint pain, no matter where it strikes, from your neck all the way down to your ankles. Their physical therapy techniques reflect the most advanced developments in the field. 


In addition to diagnosing your joint problems and treating your pain, our team at Empire Physical Therapy & Athletic Rehabilitation also provides advice on how best to care for your joints, and we take your history and lifestyle into account. 


Whether you want to claim your ability to do routine tasks again or play sports, we can help.

Myriad types of joint pain 

No matter what intensity of the pain you live with, we’re here not just to diagnose, but to meet you where you are in terms of what you want to achieve. We treat:



Our team is also dedicated to finding the root of your pain. Joint pain can be linked to everything from a chronic illness to an infection or autoimmune disease, and even moving suddenly or incorrectly.

Ways to strengthen and support the health of your joints

You’ll be happy to learn that there are quite a few strategies that you can adopt for better joint comfort, and all are doable and easy to incorporate into your daily routine:

Go easy on your body

Treat your joints gently and they’ll be kinder to you. 


Low-impact exercise like swimming and biking is easier on your joints than sports that require constant jumping and sudden shifts in movement, like tennis or basketball. Also, safeguard those joints. Wear a helmet and other protective sports gear when playing sports.

Practice smart movement

Move consciously to lower your chances of injury. For example, don’t let a heavy backpack hang off your wrist when you could put it over your shoulder (and don’t do that for too long either) nor should you pick up a heavy box without enlisting the help of your legs and using open palms.


Usually, there’s a right and a wrong way to move. Ensure your task is well-matched to the joint you are working the hardest.

Wear sensible footwear

Teetering on stilettoes strains your joints and puts you at risk for injury, while low-heeled shoes that offer proper arch support and plenty of room for your toes to move around are foot- and joint-friendly. Go one step further and get shoes with forgiving and flexible soles like rubber.

Eat to build your bones 

Keep your bones in tiptop shape by maintaining a healthy, calcium-rich diet. Leafy greens, fatty fish like salmon, and dairy products are all good choices to protect your joints.

Stop smoking

You’ve heard it absolutely everywhere: No smoking. The nasty habit weakens your bones by slowing bone formation and reducing calcium absorption — bad news all around. 

Do stretching and warmups correctly

There’s a lot of confusion about if and when to stretch and warm up. Before or after exercise, or not at all? It’s best to stretch only when you’ve warmed up by moving for about five minutes, so don’t rush into anything weekend warrior-style. It could up your chances of joint strain and injury.


Put joint care at the top of your to-do list

Although we talk to our patients every day about how to take care of their joints, we want to emphasize that should you experience pain your joints, don’t ignore it. You run the risk of worsening it. Better to be safe than sorry when it comes to your joints.


We love working with you by providing advice, preventive treatment, physical therapy, and long-term joint care. That’s why we’re here. 

If you’re confused or worried about the best way to care for your joints, or if you have pain that needs to be addressed, contact us at Empire Physical Therapy & Athletic Rehabilitation. We’re ready to help you in whatever ways you need. Simply call our office or request an appointment using our online system. We’re located in Midtown in Manhattan, at the heart of New York City.

You Might Also Enjoy...

6 Tips to Protect Your Lower Back

The scourge of low back pain affects an astonishing 80% of our country’s population at some time in their lives, but did you know that there are quite a few preventive steps you can take to keep it at bay?

The Many Benefits of Blood Flow Restriction

Whether you want better training results, faster recovery from injury or surgery, or increased strength while living with a chronic condition, blood flow restriction training and rehabilitation treatment may be the answer. Learn why here.

We Have Telemedicine: Learn How It Works

Telemedicine — or virtual care — is now crucial in our city, which has been hit so hard by COVID-19. Learn about how we can still provide the same high level of care you’ve grown to appreciate, but deliver it differently.