mobility – JRM Nurse Consultants

Hip and knee pain, whether from aging, injury, or chronic conditions, can make movement feel intimidating. Many people naturally avoid exercise when joints hurt, but staying active is actually one of the most important ways to maintain strength, mobility, and overall function. Proper movement helps prevent stiffness, supports recovery, and can reduce future injury risk.

Understanding the cause of your pain is key. After an injury, muscles, ligaments, and connective tissues around the hip and knee may weaken, leading to instability and altered movement patterns. Avoiding activity altogether can worsen weakness and reduce joint support, which may make pain and functional limitations more pronounced over time. Exercising with guidance helps rebuild strength safely.

Low-impact, joint-friendly exercises are often the most effective. Options like swimming, stationary cycling, resistance band work, gentle yoga, or targeted physical therapy routines allow you to strengthen muscles around the joints without excessive strain. Core strengthening also supports hip and knee stability by improving posture and alignment. Small, consistent movements improve flexibility, reduce pain, and enhance balance.

Patient Perspective:
Staying active with joint pain can feel intimidating, but small, manageable steps make a difference. Focusing on exercises that don’t aggravate your pain, combining strength with gentle stretching, and tracking progress gradually restores confidence and mobility. Pairing movement with proper nutrition and hydration supports overall recovery and joint health.

Nursing Perspective:
Nurses play an important role in guiding patients through safe activity after injury or with chronic joint pain. Demonstrating proper technique, suggesting modifications, monitoring for warning signs, and encouraging consistent participation ensures that exercises support recovery without causing harm. Education and reassurance empower patients to stay active while protecting their joints.

💡 Tip to Try This Week:
Select one low-impact exercise to support your hips and knees, such as a 10-minute stationary bike session, seated leg lifts, or gentle bridges. Focus on controlled movements and proper alignment. Consistency, even in small sessions, strengthens the muscles that support your joints, reduces pain, and improves overall mobility.

Written by Rosie Moore, DNP, RN, LNC, BC-FMP

Back pain is one of the most common complaints among adults, and a weak core often plays a major role. The core isn’t just your abs — it includes the muscles around your pelvis, lower back, and hips. When these muscles are weak, your body compensates in ways that can lead to pain, poor posture, and even increased risk of injury. Strengthening your core can improve stability, reduce discomfort, and support everyday movements.

Core strength also impacts more than just your back. Strong core muscles help improve balance, protect joints, enhance athletic performance, and support functional activities like bending, lifting, or even standing for long periods. For patients recovering from injury, rehabilitation exercises often include gentle core strengthening to reduce recurrence of pain and improve overall function.

Nutrition and lifestyle habits support core health as well. Adequate protein helps muscles repair and grow, while staying hydrated and maintaining a healthy weight reduces unnecessary strain on the spine. Regular movement, even simple activities like walking or stretching, complements core exercises and helps prevent stiffness or inflammation that can worsen pain.

Patient Perspective:
Building core strength doesn’t have to be intimidating or time-consuming. Simple, consistent exercises — like planks, bridges, seated marches, or gentle pelvic tilts — can make a noticeable difference in stability and comfort. Practicing these movements daily, even for a few minutes, empowers you to take control of your back health and mobility.

Nursing Perspective:
Nurses play a critical role in guiding patients to safely strengthen their core. Providing instruction on proper technique, monitoring form, and suggesting modifications ensures that exercises are effective without causing additional strain. Encouraging consistency and helping patients set achievable goals increases adherence and improves outcomes.

💡 Tip to Try This Week:
Choose one core-strengthening exercise to incorporate into your daily routine, such as a 20-second plank, glute bridge, or seated abdominal contraction. Focus on proper form rather than duration or intensity, and repeat consistently. Pair with hydration and gentle stretching for optimal results. Even small, regular efforts help support your back, posture, and overall strength.

Written by Rosie Moore, DNP, RN, LNC, BC-FMP

Years of experience in Work Comp, Case Management, Disease Management, Utilization Review and Prior Authorization.

Tag Archives: mobility

Exercising with Hip and Knee Pain: Why It Matters and How to Do It Safely

Strengthen Your Core Muscles to Support Your Back and Overall Health