From young athletes to office workers, wear and tear on joints can affect anyone, often leading to discomfort, stiffness, or even long-term conditions like osteoarthritis. The good news? There are proactive ways to protect your joints and keep them strong for years to come. Joints are where two or more bones meet, cushioned by cartilage – a smooth, flexible tissue that prevents bones from grinding against each other.
Over time, however, this cartilage can break down due to repetitive movement, excessive weight, injury, or inflammation. According to Dr. Brian Cole, an orthopaedic surgeon, cited in the Harvard Health Publishing, cartilage is like a shock absorber, allowing smooth and pain-free movement. When it deteriorates, bones rub against each other, leading to inflammation, pain, and reduced mobility.
Various factors can contribute to joint wear and tear, such as:
- Aging: As we age, cartilage naturally deteriorates.
- Repetitive movements: Jobs or sports that involve constant knee bending, typing, or heavy lifting can strain joints over time.
- Excess weight: Carrying extra weight can put more pressure on weight-bearing joints like the knees and hips. According to the American Academy of Orthopaedic Surgeons, every extra kilo can add almost 2kg of force to the knees.
- Inflammation: Chronic inflammation from poor diet, stress, or conditions like rheumatoid arthritis can accelerate cartilage breakdown.
While some joint degeneration is natural, there are ways to slow the process and maintain mobility. Low-impactexercises, such as swimming, cycling and Yoga and Pilates can strengthen the muscles around joints and reduce strain. Individuals who engage in low-impact exercise maintain healthier knee cartilage compared to those in high-impact sports.
Along with low-impact exercises, it is also important to incorporate strength training into your exercise routine to help keep your muscles strong to act as shock absorbers for your joints. Focussing on strength exercises for your quadriceps and hamstrings for knee support, core muscles for spinal and hip stability and gluts to reduce lower back and knee stress, can keep you joints in good condition and stave off wear and tear.
With the need for exercise to allow your joints to stay healthy, it is just as vital to give your joints time to recover, as overuse can lead to chronic inflammation and the breakdown of cartilage. It is also important to prioritise sleep, as this is when your joints repair themselves. Using a supplement such as OsteoEze® Platinum+, which contains collagen as well as glucosamine and chondroitin to help slow down the degeneration of collagen, is an additional way to help support joint health.
Keeping a healthy weight significantly reduces joint strain
According to the Harvard Medical School, losing just 4,5kg can relieve up to almost 20kg of pressure on the knees. Eating a balanced diet is important for maintaining a healthy weight and for cartilage support. Nutrients such as omega-3 fatty acids (salmon, walnuts, and flaxseeds), vitamin C (citrus fruits, bell peppers, and strawberries), collagen, and protein (lean meats, bone broth, and beans) can be found in various healthy and delicious foods to help with joint repair.
Joint wear and tear are not inevitable, but neglecting joint care can lead to stiffness, pain, and even mobility issues later in life. By maintaining an active lifestyle, eating a nutrient-rich diet, and incorporating joint-friendly habits, you can keep your joints strong and healthy for years to come.
