You’re not alone if you’ve hit your 40s and noticed your hips or knees aching more than they used to. Many people start experiencing joint discomfort around this time, even if they’ve been active and healthy. Whether it’s stiffness in the morning, soreness after a long day, or pain that seems to come out of nowhere, changes in joint health can become more noticeable with age. So, what’s going on? And more importantly, what can you do about it?
Why Are My Hips and Knees Hurting Now?
As we age, our joints go through natural wear and tear. In your 40s, you might start feeling the effects of years of movement, past injuries, or lifestyle habits. Here are some common reasons why your hips and knees might be giving you trouble:
1. Cartilage Wear and Tear
Cartilage is the smooth, cushiony tissue covering the ends of your joints’ bones, allowing them to move smoothly. Over time, this cartilage can thin out, leading to increased friction and discomfort. This process is often one of the earliest signs of osteoarthritis.
2. Inflammation and Stiffness
Inflammation can build up in the joints due to repeated use, minor injuries, or even everyday activities like walking or climbing stairs. This can lead to stiffness, especially in the morning or after sitting for long periods.
3. Muscle Imbalances and Weakness
Strong muscles around the hips and knees provide stability and support. If certain muscle groups are weaker than others, it can put extra strain on the joints, leading to pain. This is especially common in people who sit for long hours at work or have uneven exercise routines.
4. Old Injuries Catching Up
That knee sprain from your 20s or the hip pain you ignored in your 30s might start making itself known again. Previous injuries can lead to lingering joint issues, especially if they weren’t fully rehabilitated.
5. Weight and Joint Stress
Carrying extra weight puts added pressure on your hips and knees. Even a small increase in weight can make a big difference in joint stress, potentially leading to pain and discomfort.
6. Hormonal Changes
For women, hormonal shifts in the 40s (especially leading up to menopause) can affect joint health. Oestrogen helps keep inflammation in check, so as levels decrease, joints might feel more sensitive or achy.
What Can You Do to Ease the Pain?
The good news is that there are plenty of ways to manage hip and knee pain, improve mobility, and keep your joints feeling as strong as possible.
1. Keep Moving (But in the Right Way)
Low-impact activities like swimming, cycling, and walking can help keep your joints moving without putting too much strain on them. If certain movements cause pain, adjust your routine rather than stopping exercise altogether.
2. Strengthen the Right Muscles
Building strength in the muscles around your hips and knees can provide extra support and reduce joint strain. Simple exercises like squats, lunges, and leg raises can help. Working with a physiotherapist can also be useful if you’re unsure where to start.
3. Stretch and Improve Flexibility
Tight muscles can contribute to joint pain, so stretching regularly can help. Focus on your hip flexors, hamstrings, and quadriceps, as these muscles play a big role in knee and hip movement.
4. Watch Your Posture
Sitting or standing with poor posture can put unnecessary pressure on your joints. Be mindful of your alignment, especially if you work at a desk all day. Adjusting your chair height, using a footrest, or taking breaks to move around can all help.
5. Manage Your Weight
If extra weight is adding stress to your joints, making small changes to your diet and activity levels can help relieve pressure. Even modest weight loss can make a noticeable difference in how your hips and knees feel.
6. Consider Joint-Friendly Treatments
Options like physiotherapy, massage, and certain injections (such as Platelet-Rich Plasma therapy) may help reduce pain and inflammation. Speak with a healthcare professional about what might work for you.
7. Listen to Your Body
Pain is your body’s way of telling you something isn’t right. If your joints are sore, take a break, stretch, or adjust your movements. Pushing through pain can sometimes make things worse.
When to Get Checked Out
Mild aches and pains are common, but some signs shouldn’t be ignored. You should consider seeing a specialist if you experience:
- Persistent pain that doesn’t improve with rest or home remedies.
- Swelling, redness, or warmth around the joint.
- Difficulty walking or bearing weight on the affected leg.
- Joint locking or instability, making it hard to move properly.
Getting the right care early can help prevent small problems from becoming bigger ones.
Looking After Your Joint Health for the Future
Your 40s are a great time to start paying closer attention to your joint health. By making a few lifestyle adjustments now, you can help keep your hips and knees in good shape for years to come.
At Liberty Orthopaedic Clinic, we understand that joint pain can be frustrating and limiting. If your hip or knee pain is affecting your daily life, we’re here to help. Book a consultation today to discuss your symptoms and find a treatment plan that works for you.
