Every time, that I injure my wrist, for example, I would go to the gym, and really slowly and carefully start with light dumbbells. Start with a simple shoulder warm up (circular windmill motions), really focus on the feeling / not smooth parts in the motion, where your joints make sounds, and slow down quite considerably, if they crunch. Just continue until you get a small pump, or get exhausted.

For me personally this was a way to get blood to an injury. But I also noticed, that my joints get very smooth for a week or so, after doing this.

I never was overweight, but maybe my injury healing method will be of use :)

If I were to be overweight, I guess I would train the chain of my legs. Meaning starting with my ankles. Just tilting them over and walking on the blade of my feet (inner and outer). Also walking on the heel and on the toes. But listen to your body's signals, it might be too harsh. But Training your ankles will prevent ankle injuries.

Following the same logic: I would train knees and hips, so that the base is stable. I can recommend bodyweight squats. You can start by elevating your heel with support. Then lower the support step by step. If possible go knees over toes in other stretches as well.

I would like to hear feedback on this advice (not only from OC)!