It's hard to want to exercise when you're already in pain. In fact, it's probably the very last thing you want to do. But regular exercise is a versatile weapon that can be used to combat your pain in a variety of ways.
Exercise prompts your body to release special chemicals, called endorphins, that actually block pain signals from reaching your brain. These chemicals also help alleviate anxiety and depression, conditions that can make your pain more difficult to control.

"Endorphins are the body's natural pain-relieving chemicals that in many cases are more powerful than morphine," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist and co-director of the Sports Medicine Center at Mayo Clinic, Rochester, Minn.
Specific types of exercises can be used to strengthen the muscles around sore joints. For example, building up your leg muscles with strength training can provide a natural brace for an arthritic knee.

"The more you can enhance the structural support of the joint with stronger muscles, the more force and load you can take off bones and cartilage," says Dr. Laskowski. "This can contribute to pain reduction."
Regular exercise also improves your sleep and gives you more energy to cope with your pain. It can help you lose weight, which will reduce the stress on your joints.
Don't be discouraged, however, if you don't lose weight. Exercise can increase weight by adding new muscle. Researchers have found that an overweight person who is fit is better off than a thin person who doesn't exercise.

"It used to be thought that if you were in pain, then you'd better rest," says Dr. Laskowski. "But the exact opposite is found to be true in our research. When people rest they became deconditioned. That deconditioning can lead to further problems that may perpetuate the pain."
When you are inactive, all your muscles, including your heart, lose strength and work less efficiently. Inactivity raises your risk of high blood pressure, high cholesterol and diabetes. These problems increase your chances of having a heart attack or stroke.

What to include in your exercise program

Any exercise program should be tailored to your condition — this increases your health benefits and decreases the chance of injury. Your doctor can recommend specific activities for you. In general, most exercise programs include flexibility, strengthening and aerobic exercises.
° Flexibility. Flexibility exercises include simple range-of-motion and stretching movements. Such exercises help reduce joint stiffness and allow you to move more comfortably. They also prevent your muscles from shortening and tightening.
° Strengthening. Strength training increases your lean muscle mass and makes you stronger. Muscles burn more calories than fat burns. This helps you maintain a healthy weight, and every pound counts when it comes to sore joints.
° Aerobic. Aerobic exercises challenge your heart, lungs and muscles, increasing your heart rate, blood pressure and need for oxygen. These exercises help your body work more efficiently and reduce your risk of heart disease, high blood pressure, high cholesterol and diabetes. Aerobic activity also increases your stamina so that you don't become as easily fatigued during daily activities.