How to Keep Your Joints Healthy and Pain Free as You Age

Do you feel stiff and sore getting out of bed in the morning? Do your knees snap and pop going up and down stairs? Does joint pain make it tricky to perform daily tasks?

If so, you’re not alone. A recent survey on healthy aging found that 70 percent of older adults regularly experience joint pain. For about half of those, the pain was enough to keep them from doing the activities they want and need to do.

Why Arthritis Makes Joints Hurt

As joints age, they often exhibit some wear-and-tear damage. This damage is partly an inevitable result of a lifetime of use.

A healthy joint contains lots of cushiony cartilage to help the bones of the joint glide over each other as you move. Arthritis occurs when the cartilage wears away, and the bones begin to rub against each other when the joint moves.

Without enough cartilage to cushion them, joints become painful and stiff. Instead of moving easily, your hips, knees and ankles now creak and ache.

Exercise to Help Reduce Joint Pain

When your joints ache, it can be tempting to move less and sit more, but that’s actually the worst thing you can do.

Movement is what lubricates your joints and keeps them working better. Think of it as pouring a little oil onto a creaky door hinge. Just as the door now swings without creaking, your knees, hips, ankles and other joints respond similarly.

Aim for at least 150 minutes each week of moderate-to-vigorous activity. But it’s okay to seek options that are gentler on your joints. For example, swap running for a brisk walk. Or get in the pool to swim laps or do water aerobics. Cycling, indoors or out, is another low-impact activity for your joints.

Be sure to also include some gentle stretches and other moves that improve your range of motion and keep your joints limber.

Eat an Anti-Inflammatory Diet

The saying “you are what you eat” certainly holds true when it comes to your joint health. Foods that are known to increase inflammation — highly processed ones containing lots of fats, refined carbohydrates and added sugars — can worsen joint pain.

On the other hand, a diet rich in foods that reduce inflammation can ease joint pain and improve mobility. To keep your joints healthy, eat a Mediterranean-type diet that includes:

• Fruits and vegetables
• Nuts, seeds and legumes
• Lean proteins
• Healthy fats (including omega-3 fatty acids and poly- and monounsaturated fats)
• Limited or no red and processed meats
• Limited amounts of processed foods that are high in saturated fats and added sugar

Maintain a Healthy Weight

Overweight and obesity are factors that increase your risk of developing arthritis and worsening joint pain. That's because your joints absorb any extra pounds you’re carrying with every movement you make.

For example, being just 10 to 15 pounds over your healthy weight can feel like 15 to 50 pounds of extra pressure on your knees.

Losing even a small amount of weight — as little as 5 percent of your current body weight — can help your joints move better and with less pain.

When to See Your Doctor About Joint Pain

If joint pain is keeping you from doing the activities you love, talk to your doctor. The sooner arthritis is diagnosed and treated, the better the outcome.

Your doctor can prescribe medication if needed, as well as educate you on how to eat better, lose weight and be more physically active.

How Memorial Healthcare System Can Help

The team at Memorial Orthopedic includes doctors who specialize in caring for joints. They provide a variety of treatment options, including innovative regenerative therapies for joint pain.

If you need joint replacement surgery, we also perform the most advanced knee replacement and hip replacement procedures. These outpatient surgeries can help you regain mobility and get back to your favorite activities quickly with less pain.