During our 20s, we often feel invincible, exploring every sport imaginable without a second thought about the impact on our bodies. Yet, it’s a misconception that osteoarthritis (OA) is a concern reserved solely for the later years. The truth is that focusing on joint health early in our youth is essential to prevent osteoarthritis. Building a solid foundation for your joints during these years can significantly enhance your mobility and overall well-being in the future.
Here are four things you can do to help prevent OA:
1. Maintain a Healthy Weight
Carrying excess weight stresses your joints, mainly your knees, hips, and spine. Your knees experience an additional 4 pounds of pressure with each step for every pound of extra weight! This constant strain can accelerate cartilage breakdown, the hallmark of osteoarthritis. A large-scale study found that being slightly overweight increased osteoarthritis risk. Significantly, it is reported that even modest weight loss (just 5-10% of your body weight) can reduce pain and improve function in people with osteoarthritis. Therefore, maintaining a healthy weight is the firs step to prevent osteoarthritis.
2. Get Moving (In a Joint-Friendly Way)
Regular exercise is vital for joint health and to prevent osteoarthritis. Exercise strengthens the muscles that support your joints, improves flexibility, and helps with weight control. But if you’re concerned about osteoarthritis, choosing the proper exercise is critical. Here’s a breakdown of the activities mentioned, plus some others to consider:
Swimming and water aerobics: Singapore’s warm weather makes these ideal choices. The water’s buoyancy takes the pressure off your joints, allowing pain-free movement. Swimming can significantly aid in injury recovery, as detailed in this article: How Swimming Can Help with Injury Recovery. Check out ActiveSG for affordable public pool access and classes.
Yoga or Pilates: These focus on core strength, flexibility, and controlled movements, which benefit joint health. Look for beginner-friendly studios and classes in your area.
Badminton: This is a fun, social sport, but sudden starts, stops, and lunges can stress your knees. If you’re a beginner, start slowly and focus on proper form.
Hiking: Singapore’s parks and nature reserves offer beautiful trails. Start with shorter, flatter trails and gradually increase the difficulty as your fitness improves. For trail information, see the National Parks Board (NParks) website. Remember to take it slow and watch out for joint pain after hiking.
Other joint-friendly options abound! Tai chi, with its slow, flowing movements and focus on balance, is excellent for joint health. Cycling, especially on a stationary bike, offers low-impact cardio. Strength training with light weights builds supporting muscles without excessive stress on your joints. Remember to listen to your body and choose activities you find enjoyable – the best exercise is the one you’ll stick with! Important Tip: Listen to your body, regardless of your chosen activity. Mild soreness after exercise is normal, but sharp or persistent pain is a sign to stop and rest.
3. Protect Yourself From Injury
Injuries, even seemingly minor ones experienced years ago, can increase your risk of developing osteoarthritis. Damaged cartilage might not fully heal; even minor changes to your joint’s structure make it more prone to wear and tear. Here’s how to minimise your risk:
- Warm up before workouts: Cold muscles and joints are more injury-prone. A simple warm-up with 5-10 minutes of light cardio (walking, jogging in place) and dynamic stretches gets your blood flowing and prepares your body for activity.
- Listen to your body: Don’t push yourself through sharp pain or pain that significantly worsens during exercise. Mild muscle burn is normal but stop and rest if something hurts incorrectly.
- Wear protective gear: This is essential in contact sports or activities with a risk of falls (e.g., skateboarding, inline skating). Helmets, knee pads, wrist guards, etc., aren’t just for beginners; they protect your joints at any skill level.
- Use proper form: Learn correct techniques through classes or reputable online resources, especially when lifting weights.
- Cross-train: Varying your workouts reduces overuse injuries.
- Cool down: Don’t skip a few minutes of gentle stretching after your workout. Focus on the major muscle groups you used (legs, back, chest, etc.). Hold each stretch for 15-30 seconds, breathing deeply. Stretching helps reduce muscle soreness, improves flexibility, and reduces your heart rate.
4. Eat an Anti-Inflammatory Diet
What you eat can significantly affect inflammation, including your joints. To help protect your joints, focus on whole, unprocessed foods like fruits, vegetables, whole grains, healthy fats (olive oil, nuts, and oily fish), and lean protein. These foods are packed with nutrients that fight inflammation. On the other hand, processed foods, sugary drinks, excess red meat, and refined carbohydrates can contribute to inflammation. While they won’t directly cause osteoarthritis, controlling inflammation is essential to overall joint health and to prevent osteoarthritis. A note on supplements: Glucosamine and chondroitin are commonly used for joint pain, but their effectiveness is still debated. Always talk to your doctor before starting any new supplements. Check out our blog post ‘ Eating for Healthy Joints: Can Supplements Prevent Degenerative Changes in the Knee and Hip?’ for more informative insights!
It's Never Too Late to Prevent Osteoarthritis!
Don’t worry if you haven’t prioritised these habits in your 20s (or even your 30s or 40s!), it’s never too late to start. Your body can heal and adapt; every step towards joint-healthy habits makes a difference. Even if you already have some mild aches and pains, weight loss, exercise, and protecting yourself from further injury can slow the progression of osteoarthritis and improve your symptoms. Don’t think of it as catching up but as investing in the future – a future where you can move more quickly, stay active, and enjoy all that life has to offer without your joints holding you back. Caring for your joints is a lifelong commitment. For ongoing tips on protecting your knees and hips, visit our regularly updated blog at Hip and Knee Orthopaedics Singapore.
