A recent survey found that 70% of adults over 50 experience joint pain. Here's what it could mean—and the expert-backed ways to ease it.
What Joint Pain Means in Each Part of Your Body, According to Expert Doctors
Published on May 07, 2025
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Highlights
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Joint pain refers to discomfort, stiffness, or soreness in any of the body’s joints—areas where two bones meet, such as the knees, hips, shoulders, elbows, and fingers. It can range from mild and occasional to persistent and debilitating. And while aging plays a role, joint pain often stems from identifiable causes like overuse, injury, arthritis, or autoimmune disease. The location of the pain can offer helpful clues about what’s going on underneath the surface.
“It is perfectly normal for people to have occasional aches and pains in their joints,” says Kyle Ruygrok, PT, DPT, OCS, a physical therapist with Memorial Hermann Sports Medicine and Rehabilitation. A 2022 poll from the University of Michigan indicated that 70% of adults over 50 years old experience joint pain at least occasionally.
Ruygrok cautions, “Once you notice it, make sure to rest and recover the following day. Most problems in the joints are either from trauma or overuse.”
In the sections ahead, we break down what joint pain may mean in different areas of the body, from shoulders to ankles. Plus, we share expert guidance from Ruygrok and Nicolas Noiseux, MD, MS, FRCSC, a board-certified orthopedic surgeon at University of Iowa Health Care, on the best ways to prevent, manage, and get relief from joint pain.
Shoulder joint pain
The shoulder is one of the body’s most mobile joints—and also one of the most vulnerable. Pain here can affect your ability to do basic tasks like reaching into a cabinet, washing your hair, or even sleeping comfortably.
“Shoulder pain can be a sign of other pathology present not related to your joint,” shares Ruygrok. “Reach out to your doctor if your pain does not improve or resolve with rest.”
Osteoarthritis (OA)
This type of wear-and-tear arthritis gradually breaks down the cartilage cushioning your shoulder joint, the Cleveland Clinic explains. Most people describe a deep, aching pain or dull throbbing in the back of the shoulder that worsens with use. Over time, the joint can feel stiff or grind with movement.
Common risk factors include being over age 50, a history of shoulder injuries, or heavy shoulder use from sports or physical labor.
Rotator cuff injury or tendinitis
The rotator cuff is a group of small muscles and tendons that help lift and stabilize your shoulder. Repetitive overhead motions—like tennis or painting—or a sudden injury can cause tears or inflammation.
Nighttime pain is a hallmark sign of a rotator cuff tear, often radiating down the upper arm or worsening when you lie on the affected side. Rotator cuff tendinitis often causes a nagging soreness at the front or side of the shoulder that flares during activity but may ease with rest.
Bursitis and impingement
Bursae are fluid-filled sacs that reduce friction in your joints. When the bursa at the top of the shoulder becomes inflamed—usually from repetitive lifting or trauma—it leads to tenderness and pain that worsens when raising your arm or lying on that side. Putting on a jacket or reaching overhead may trigger sharp discomfort.
This can also cause impingement syndrome, where swollen tissues pinch nearby tendons.
Frozen shoulder (Adhesive capsulitis)
This condition develops gradually and causes severe stiffness and limited range of motion. It often begins with aching pain at rest, followed by progressive loss of mobility, making simple movements like dressing or reaching behind your back nearly impossible.
Unlike arthritis, frozen shoulder pain is constant and affects all directions of movement. It’s more common in women between ages 40 and 60 and in people with diabetes or thyroid disorders, notes the Cleveland Clinic.
Elbow joint pain
Whether it’s a nagging ache or sharp pain when you twist a doorknob, elbow pain often stems from overuse injuries that strain the tendons and soft tissues around the joint. Repetitive movements from work, sports, or daily tasks can wear down the elbow’s stability over time.
“Symptoms can start out as an ‘ache’ and progress to a sharp pain if not given enough rest,” adds Ruygrok.
Tennis elbow (Lateral epicondylitis)
Despite the name, you don’t have to play tennis to develop this painful condition. Any repeated wrist or forearm motion—think typing, painting, or lifting—can stress the tendons on the outer elbow. The pain builds gradually and typically peaks with gripping or twisting motions. Shaking hands, holding a coffee mug, or turning a doorknob can become painful.
It’s most common in adults between 40 and 60, especially those with physically repetitive jobs or hobbies, say health experts.
Golfer’s elbow (Medial epicondylitis)
A close cousin of tennis elbow, this condition affects the tendons on the inner side of the elbow. It causes pain with wrist flexion or lifting motions, such as swinging a golf club, hammering, or carrying groceries with palms up. The key difference is location—pain is felt on the inner elbow rather than the outer—and it often radiates down the forearm, according to the Mayo Clinic.
Like tennis elbow, this condition stems from overuse and can lead to grip weakness or stiffness if not managed early.
Olecranon bursitis
The olecranon is the bony tip of the elbow, and repeated pressure or trauma (like leaning your elbows on a desk or bumping your arm) can inflame the bursa. This condition causes swelling at the elbow tip, which may feel like a soft lump or “goose egg.” Pain can vary, and warmth or redness may indicate infection.
Unlike tendinitis, this condition is visibly noticeable.
Wrist and hand joint pain
Our hands and wrists perform thousands of micro-movements every day, and when pain strikes, even simple tasks like typing, writing, buttoning a shirt, or holding a phone can become difficult. Because the wrist contains both joints and nerves, it’s important to distinguish between structural joint issues and nerve-related problems.
Osteoarthritis
Years of use can wear down the cartilage in the small joints of the fingers and thumbs. Hand OA typically causes stiffness and aching, especially in the morning or after periods of inactivity. Over time, joints may look knobby or swollen due to bony overgrowth (called Heberden’s or Bouchard’s nodes). Pain in the thumb joint is also common and may worsen with pinching, gripping, or turning keys.
Carpal tunnel syndrome (CTS)
Though not a joint problem, CTS often mimics joint pain and is one of the most common wrist conditions. It occurs when the median nerve is compressed at the wrist, causing tingling, numbness, or pain in the thumb, index, and middle fingers—often sparing the pinky.
Symptoms tend to worsen at night and can radiate up the arm. People may drop objects or have trouble with fine motor tasks. Risk factors include repetitive wrist motions, pregnancy, hypothyroidism, and diabetes.
De Quervain’s tenosynovitis
This form of wrist tendinitis affects the thumb side of the wrist, leading to pain with gripping, lifting, or twisting motions. A hallmark sign is pain when tucking your thumb into your fist and bending your wrist sideways (the Finkelstein test), according to the American Academy of Orthopaedic Surgeons-run site OrthoInfo. It may also cause a catching or popping sensation at the base of the thumb.
Hip joint pain
As one of the body’s largest weight-bearing joints, the hip plays a key role in mobility and balance. When pain sets in, even walking, climbing stairs, or getting in and out of a car can become difficult.
Location matters: whether pain is felt in the groin, outer thigh, or buttocks can help reveal what’s behind it.
Osteoarthritis
Dr. Noiseux notes that hip OA is a leading cause of groin pain, especially in adults over 50. As the cartilage breaks down, people often feel a deep, stiff ache in the front of the hip or thigh that worsens with activity. A telltale sign is “start-up” pain—stiffness and discomfort when rising from a chair or bed that eases after a few steps.
The pain is generally worse with weight-bearing activities, says the University of Washington’s Department of Orthopaedic Surgery and Sports Medicine, and it may radiate to the knee. Advanced OA can limit range of motion, making it hard to tie shoes or spread the legs apart.
Trochanteric bursitis
Pain on the outer side of the hip—especially when lying on it—is often due to inflammation of the trochanteric bursa. This condition causes a burning or aching sensation that may extend down the thigh. Unlike arthritis, bursitis pain is positional and doesn’t usually affect joint rotation, notes the Cleveland Clinic’s blog Health Essentials.
Labral tear or hip impingement (FAI)
In younger or athletic individuals, hip pain might stem from a torn labrum or impingement—when the bones of the hip pinch the cartilage during movement. This can cause sharp groin pain with twisting or deep bending (like squatting or pivoting), and you might feel a catch or click in the joint. It’s more common in dancers, soccer players, and those who sit or flex at the hips frequently.
Knee joint pain
The knee is a complex, weight-bearing joint that supports nearly every step you take. That makes it especially prone to injury and wear. Whether your knee pain comes on suddenly or builds over time, the location, pattern, and severity can help identify what’s going on beneath the surface.
Osteoarthritis
Knee OA is one of the most common sources of knee pain, often described as a dull ache or stiffness that worsens with activity and improves with rest. According to Dr. Noiseux, the pain often occurs on the inner side of the knee, but it can also affect the front or back. People may also experience crepitus (a crackling sound when bending the knee), swelling after use, or a gradual loss of motion over time. Risk factors include aging, past injuries, obesity, and genetics.
Meniscus tear
A torn meniscus—a C-shaped cartilage that cushions your knee—can occur suddenly during a twist or squat, or gradually due to degeneration. Common symptoms include pain along the joint line, swelling within a day or two, and mechanical issues like catching or locking. You may also feel like something’s stuck inside the joint, making it hard to fully extend the knee.
Patellofemoral pain syndrome (PFPS, or runner’s knee)
This condition causes pain behind or around the kneecap, often triggered by squatting, stair climbing, or sitting for long periods (“theater sign”). It’s common in runners and people with muscle imbalances or poor kneecap tracking. The pain is usually dull and aching rather than sharp, and crepitus (grinding or cracking) may occur without swelling.
Ligament injuries (ACL, MCL, PCL, LCL)
Ligament tears, especially to the ACL, often occur during sports or traumatic events involving sudden pivots or landings. Symptoms include a loud pop, immediate swelling, instability, and difficulty bearing weight. A torn ACL may make your knee feel like it could give out during motion.
MCL and LCL injuries (inner or outer knee) often result from a direct blow. These are distinct from chronic conditions—they often require bracing, physical therapy, or surgery, depending on severity.
Ankle and foot joint pain
With each step, your ankles and feet absorb and redistribute your entire body weight. Over time, or in a single misstep, these small but crucial joints can become sources of serious pain. Because the area includes bones, tendons, ligaments, and nerves, the causes of pain can vary widely.
Ankle sprains and instability
A twisted ankle is among the most common joint injuries. Typically, it occurs when the foot rolls inward (inversion), stretching or tearing the ligaments on the outer ankle. Symptoms include sudden pain, swelling, bruising, and difficulty bearing weight. A milder sprain may just feel sore or unstable.
Repeated sprains can lead to chronic ankle instability, where the joint frequently gives out on uneven ground.
Plantar fasciitis (Heel pain)
Though not a joint problem, plantar fasciitis is often mistaken for one. It involves inflammation of the thick band of tissue that runs along the bottom of your foot. It typically causes sharp heel pain, especially with the first steps in the morning or after periods of rest. Risk factors include flat feet, tight calf muscles, poor footwear, or prolonged standing. The pain generally improves as you walk but may return later in the day.
Gout (Big toe and foot)
Gout frequently targets the big toe joint and causes sudden, excruciating pain, redness, and swelling—often overnight. Gout flares may be triggered by high-purine foods (like red meat and shellfish), alcohol, dehydration, or stress. Without treatment, gout can damage joints over time, so early medical intervention is important. Gout can also affect the ankle or mid-foot and is sometimes mistaken for infection.
Generalized joint pain (multiple areas)
If you’re experiencing pain in several joints—or an all-over achiness that doesn’t go away—there may be a systemic condition at play. Unlike localized injuries, generalized joint pain is often linked to autoimmune, inflammatory, or central nervous system disorders. The key is recognizing patterns like symmetry, duration of stiffness, and associated symptoms.
Rheumatoid arthritis (RA)
RA is a chronic autoimmune disease in which the immune system attacks joint linings, leading to inflammation, pain, and swelling—typically on both sides of the body. It often begins in the hands, wrists, or feet and is marked by prolonged morning stiffness that lasts more than an hour. RA pain improves as the day goes on and those joints loosen up. Without treatment, RA can cause joint deformities and loss of function.
Fibromyalgia
Unlike arthritis, fibromyalgia doesn’t cause joint damage or inflammation. It’s thought to stem from how the brain and nerves process pain. People with fibromyalgia experience chronic widespread pain, fatigue, sleep disturbances, and cognitive “fog.” The pain often feels like a deep ache in muscles and joints, worsened by stress, lack of sleep, or weather changes.
Lupus (SLE)
Lupus is an autoimmune disease that can cause joint pain, fatigue, rashes, and sensitivity to sunlight. Lupus joint pain often mimics RA but may be less destructive. Joints are commonly swollen and painful but typically don’t become deformed. Flare-ups come and go, and other symptoms—such as a butterfly-shaped facial rash, mouth ulcers, or kidney issues—can help differentiate it.
When to see a doctor
Joint pain isn’t always a medical emergency, but knowing the red flags can help you catch serious issues early and prevent long-term damage. If you’re experiencing any of the following symptoms, experts say it’s time to get checked out:
- Swelling, redness, or heat: These can indicate inflammation, gout, or infection, especially if accompanied by fever or affecting multiple joints.
- Joint deformity or immobility: A visibly misshapen joint or inability to move it may signal a fracture or dislocation that needs urgent care.
- Severe or persistent pain: If the pain wakes you, limits daily activity, or hasn’t improved after three days of rest, don’t ignore it.
- Possible infection: A single red, hot, swollen joint with fever could mean septic arthritis. Seek medical help immediately.
- Loss of motion or function: Gradually decreasing range of motion or strength may point to progressive joint damage.
- Other unexplained symptoms: Fatigue, rashes, dry eyes or mouth, chest pain, or digestive issues with joint pain could suggest an autoimmune disease.
Prevention and management tips
While you can’t always avoid joint pain—injuries and aging happen—there’s a lot you can do to protect your joints, reduce inflammation, and stay mobile. Here’s what medical experts like Ruygrok and Dr. Noiseux recommend.
Stay active and stretch regularly
Engage in joint-friendly exercises like walking, cycling, or swimming to keep joints lubricated and muscles strong. Strength training helps support major joints like the knees and hips.
“Lower impact activities are more sparing to the joints, but all activity, sports, ‘working out’ is good,” says Dr. Noiseux.
Ruygrok warns against doing too much too soon and advises taking rest days and gradually building up activity. Daily stretching—especially of the hips, hamstrings, and shoulders—can ease tension and improve mobility. Yoga or Pilates may also boost flexibility and relieve stress.
Watch your weight
Excess body weight puts added strain on joints, especially in the knees. According to the Arthritis Foundation, losing just 10 pounds can reduce joint pressure by 40 pounds and help slow joint degeneration.
Eat to fight inflammation
“A healthy diet is the key,” says Dr. Noiseux. “Low in sugar and fats and rich in protein and vegetables is the best for a healthy musculoskeletal system.”
A Mediterranean-style diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats has been shown to reduce inflammation and support joint health.
Practice good posture and ergonomics
Keep your screen at eye level, maintain neutral wrist and arm positions while typing, and wear supportive shoes. Taking frequent stretch breaks and adjusting your workspace can reduce unnecessary joint strain.
Try supplements—with your doctor’s approval
Supplements like glucosamine/chondroitin, hyaluronic acid, turmeric, or garlic extracts may offer mild relief, though research is mixed.
“Overall, as long as there are no toxic side effects or downsides, any supplements or vitamins can be tried,” says Dr. Noiseux.
Gut health’s connection to joint function is a growing area of interest, but no single supplement has been proven universally effective. Always consult your healthcare provider first.
Consider non-operative options
Supportive tools like canes, braces, and splints can help reduce joint strain and prevent falls, but they should be professionally fitted and used as directed by your healthcare provider. Smaller aids like jar openers, ring splints, or voice-to-text software can reduce daily joint stress while preserving independence. Your doctor may also recommend anti-inflammatory medications (NSAIDs) or, as Dr. Noiseux notes, a steroid injection to help relieve pain.
Physical therapy is another valuable option for rebuilding strength and mobility, particularly after an injury or arthritis diagnosis. Ruygrok recommends considering it if your joint pain hasn’t improved after four to six weeks.
“Ultimately, when non-operative measures no longer provide relief and joint pain from arthritis—or other conditions—begins to significantly impact your quality of life and daily activities, that’s when we typically start discussing surgical options,” Dr. Noiseux concludes.
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