How to Prevent Osteoarthritis: Lifestyle Tips for Joint Health

Osteoarthritis stems from cartilage deterioration, leading to bone-on-bone contact and causing joint pain and inflammation. Predominantly affecting knees, hips, hands, and spine, osteoarthritis causes chronic pain and impairs mobility, significantly impacting daily activities.

Although a cure remains elusive, current treatments aim to ease physical disability and manage pain. Understanding how to prevent osteoarthritis is crucial for sustaining physical health. While no miracle solution exists, here are some simple strategies you can apply now to prevent or slow down osteoarthritis. Consult your doctor before making any changes to your lifestyle.

Maintain a Healthy Weight

Obesity significantly increases the risk of osteoarthritis in weight-bearing joints like the hips, knees, and feet, as excess weight strains these joints, leading to cartilage deterioration.¹

^‍A study involving 796 women revealed that a reduction of approximately two BMI points (equivalent to ~11 pounds) resulted in a 50% decrease in the risk of developing osteoarthritis. Conversely, a comparable weight gain was associated with an elevated risk of future knee osteoarthritis development.² Preventing osteoarthritis often begins with achieving and maintaining a healthy weight.

Be Mindful of Your Diet

While there is no direct evidence to support the prevention of osteoarthritis through specific diets, certain factors have been linked to either heightened or diminished risk of developing the disease or its severity:

High blood sugar levels, a hallmark of diabetes, can activate higher inflammatory processes which heighten the risk of osteoarthritis.³ Healthy blood sugar levels and low inflammation are important aspects of how to prevent osteoarthritis.

Omega-3 fatty acids, present in fish oil and certain plant oils, can help safeguard against cartilage loss and reduce inflammatory markers linked to osteoarthritis development.⁴

Vitamin D, known for its role in bone health, inhibits cartilage degradation, potentially halting osteoarthritis progression or helping to prevent osteoarthritis. Incorporating fatty fish, fortified milk, cereal, and eggs into your diet can boost vitamin D intake.⁵‍‍

Stay Active!

Moderate exercise positively influences metabolism by enhancing glucose tolerance, maintaining healthy body weight, and reducing inflammation, all crucial factors in preventing osteoarthritis. Strengthening joints and muscles through exercise is vital for both prevention and treatment of osteoarthritis.⁶

Aim for at least 30 minutes of exercise several times a week, focusing on activities like walking, cycling, swimming, and light weight-lifting to minimize joint stress. Consult your doctor before starting a new exercise regimen.

Protect Your Joints

Joint injuries have been associated as a high risk factor for developing osteoarthritis, with an increased risk if the injury happens when you are older. Several studies have shown about 20-50% of patients who have had joint trauma develop osteoarthritis at a later age.^1,7

Below are some ways to protect your joints during daily activities which may help prevent osteoarthritis:

Warm up and cool down with gentle movements during exercise, and start new exercises slowly and work up to your desired fitness goal.

Incorporate a stretching routine into your weekly exercise regimen.

When jumping, land with the knees bent. Wear properly fitting shoes that provide shock absorption to protect the knees.

Be mindful with daily activities that could put extra stress on the joints. Mundane activities, such as lifting heavy objects or excessive yard work, are often overlooked and could easily injure joints and ligaments when done improperly.

Pay Attention to Pain and Address Injuries Early

If joint pain persists 1 to 2 hours post-activity, you may be overdoing it. Dial back, take breaks, and rest the joint. Apply ice packs for relief. If symptoms persist, consult your healthcare provider promptly.

Chronic joint pain can also persist beyond the initial injury, due to scar tissue or lesion formations in the surrounding soft tissue (also known as fascia), which may cause inflammation, pain and mobility issues.

Addressing scar tissues and surrounding soft tissues promptly after joint injuries has been shown to be key in preventing osteoarthritis.⁸ While medications, steroids and surgery are conventional treatments for chronic joint pain, they don't always provide lasting relief, leaving pain unresolved.

New studies have revealed a breakthrough method of addressing scar tissues to alleviate chronic joint pain through the hydrodissection of the surrounding soft tissues.^9,10

Our RELIEF® procedure utilizes hydrodissection and growth proteins to address chronic pain and joint injury related to osteoarthritis, without the constraints of medication, surgery, steroids, or sedation. If you’re considering RELIEF® for yourself or a loved one dealing with joint pain or osteoarthritis, contact us to learn more.