Key Pointers:
- Cartilage wear leads to stiffness, pain, and reduced range of motion over time.
- Risks: prior injuries, repetitive load, excess weight, genetics, and inactivity
- Protect joints with weight management, low-impact exercise, and strength training.
- Prioritise posture, ergonomic habits, and a nutrient-rich diet (omega-3s, calcium).
- Consider supplements under advice and seek early assessment for persistent pain.
As we age, joint aches can gradually shift from the occasional twinge to a more persistent discomfort that affects how we move, exercise, or simply go about our day. Joint degeneration is a natural part of the ageing process, but the good news is, it’s not inevitable. With the right habits and attention, it’s entirely possible to protect your joints and preserve your mobility well into your later years.
Understanding Joint Degeneration
Joint degeneration refers to the gradual wear and tear of cartilage, which is the cushioning tissue between bones. Over time, this can lead to conditions such as osteoarthritis, where joints become stiff, inflamed, and painful. Knees, hips, hands, and the spine are particularly vulnerable.
While age is a contributing factor, other causes include:
- Repetitive stress on joints
- Past injuries or fractures
- Excess body weight
- Sedentary lifestyle
- Genetic predisposition
Recognising the early signs, such as joint stiffness after rest, cracking sounds, or reduced range of motion, can help in hindering the progression.
Practical Ways to Protect Your Joints
Joint health doesn’t come from a single solution, but rather from consistent, well-rounded care. Here are some effective strategies:
- Maintain a healthy weight: Extra weight puts added stress on joints, especially the knees and hips. Even a small reduction in weight can significantly reduce joint pressure.
- Stay active: Low-impact exercises such as swimming, walking, cycling, or yoga help keep joints flexible and strengthen the muscles that support them.
- Strengthen your muscles: Strong muscles around joints provide better support and reduce direct strain. Resistance training, under proper guidance, can be highly beneficial.
- Mind your posture: Whether sitting at a desk or lifting groceries, proper posture can help distribute body weight evenly and reduce joint stress.
- Eat joint-friendly foods: A balanced diet rich in omega-3 fatty acids, antioxidants, and calcium supports bone and joint health. Think fatty fish, leafy greens, nuts, and dairy.
- Don’t ignore discomfort: Early treatment and intervention can prevent minor issues from turning chronic. If joint pain persists, see a healthcare professional.
Supplements and Monitoring
Some individuals may benefit from supplements like glucosamine, chondroitin, or vitamin D; however, they should be taken under medical guidance. Regular check-ups and joint assessments can also help monitor bone density and detect early signs of wear.
Long-Term Joint Health Is a Lifelong Investment
Joint degeneration may be common, but it doesn’t have to dictate your lifestyle. With preventive care, conscious movement, and support when needed, you can continue doing the activities you love well into your golden years.
At Liberty Orthopaedic Clinic, Dr Lee Eu Jin, Orthopaedic Doctor in Singapore, Consultant Orthopaedic Surgeon, and Sports and Joint Specialist, provides personalised care for your joints. Schedule a consultation with Liberty to learn how to protect your joints and stay active for years to come.
