According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), engaging in exercises or activities that improve your joint range of motion can help you reduce your joint stiffness, maintain or improve proper joint movement and flexibility and ward off the effects of osteoarthritis. Exercises that target your spinal segmental range of motion, such as Tai Chi, yoga and pilates, are particularly beneficial, as they help improve your posture and reduce unnecessary wear and tear on your joints. These exercises keep joints strong and muscles limber whilst erasing stress. Research shows that high impact exercises such as kickboxing and aerobics can be more damaging on joints. In contrast, low-impact activities like biking and walking that offer the same calorie-burning benefits without the painful pounding. Water based exercises, such as swimming and aqua aerobics, are also great as they allow you to exercise freely, while taking the weight load off your joints.

2) Maintain a healthy body weight

We all know that being overweight is bad for your health, however it is extremely bad for your joints, as they will be under the added strain of carry excess weight. Every extra pound you gain puts four times the stress on your knees. The flip side is that even a small amount of weight loss will give your knees relief. Research has shown that losing as little as 11 pounds may improve your joint health and cut your risk of osteoarthritis of the knee by 50 percent.

3) Stretch

Stretching before and after exercise is crucially important, and including a few gentle stretching exercises, as part of your day-to-day routine will make you to feel re-energized, and will help keep your muscles and ligaments flexible and strong and prevents muscle and joint stiffness. There are two types of joint stretching that are beneficial: firstly, static stretching, which holds the stretch of a joint usually for about 30 seconds; and secondly dynamic stretching, which involves moving your joints in their full range of motion repetitively in different directions. Perform dynamic stretching before your exercise to stimulate your nervous system and warm up your body, and perform static stretching after your workout to alleviate muscle fatigue.

4) Eat a good diet

Eat beneficial foods. Studies show the omega-3 fatty acids found in fish can help not only reduce symptoms associated with joint pain but also change the levels of inflammation that may be causing some of the pain. Fish oil slows the production of inflammation-signaling cells. The best sources are fish such as salmon and tuna, or try taking an omega supplement such as VeEPA (£13.99 from www.nutricentre.com). Research also shows that vitamin D may help protect your joints, too, via an anti-inflammatory effect. Make sure you get 400 to 800 International Units (IUs) of vitamin D daily; one cup of milk contains 100 IUs, and three ounces of salmon has 300-650.

5) Use a warming joint spray to provide relief

When joint pain flares up, painkillers and anti-inflammatories can provide relief but they can also have contraindications with other medication and long-term use can cause other health issues. Phytodol^® Joint Care spray is an effective, all-natural, topical treatment designed to help care for joints and muscles and maintain their health. Containing a unique combination of glucosamine, MSM, arnica, ginger, zedoary and cinnamon oils – all know for their beneficial effects on joints and muscles – it is rapidly absorbed, providing fast, effective relief. (Phytodol® Joint Care spray, £14.80 for 200ml. Available in selected Holland & Barrett stores)