How to Help Prevent Osteoarthritis 

Osteoarthritis (OA) is one of the most common forms of arthritis, often referred to as “wear-and-tear” arthritis or degenerative joint disease. It happens when the cartilage that cushions your joints gradually breaks down. As the cartilage wears away, bones can rub against each other, leading to pain, stiffness, and difficulty moving. The joints most commonly affected include the knees, hips, hands, and spine. 

“While you may not be able to fully prevent OA, especially as you get older, there are things you can do to reduce your risk and protect your joint health,” says PIH Health Rheumatologist, Nathan Lim.  

Healthy Habits That Can Help 

• Maintain a healthy weight. Carrying extra weight puts added pressure on your joints, particularly the knees, hips, ankles, and feet. Fat tissue can also produce proteins that cause inflammation, which may speed up cartilage breakdown. If you’re overweight, talk to your healthcare provider about safe and effective ways to lose weight. 

• Control your blood sugar. There’s a growing link between high blood sugar and osteoarthritis. If you have diabetes, keeping your blood sugar in check may help protect your joints. Regular monitoring and working with your provider to manage levels can make a big difference. 

• Stay active. Daily physical activity helps keep joints flexible and muscles strong—two things that are essential for joint health. Try to get at least 30 minutes of movement on most days, whether it’s walking, swimming, stretching, or any other activity you enjoy. Not only can this help prevent joint stiffness, but it’s also a key part of managing existing arthritis symptoms. 

Protect Your Joints from Injury 

Joint injuries can increase your risk of developing OA later in life.  

Be mindful during physical activity: always warm up with 5–10 minutes of gentle movement before diving into exercise. This helps prepare your muscles, tendons, and joints for activity and reduces your chance of injury. 

It also helps to vary your workouts so you’re not putting the same stress on the same joints every day. For instance, you could alternate walking days with swimming or yoga. Even small daily tasks can impact your joints, so be careful how you lift, carry, or move heavy objects. For example, try carrying grocery bags in the crook of your arm rather than with your hands to reduce stress on finger and wrist joints. 

Make sure to use exercise equipment and safety gear properly, and check that your gear fits well and feels comfortable. 

Pay Attention to Pain 

Joint pain that lasts more than one to two hours after activity may be a sign that you overdid it. If that happens, scale back the next time, take more breaks, and give the joint time to rest. Using an ice pack can help reduce inflammation and discomfort. If the pain doesn’t improve, reach out to your healthcare provider. 

“You might also benefit from an assessment with a physical therapist, who can guide you on the best exercises to protect your joints without causing further harm,” says Dr. Nathan Lim. “And be sure to talk with your provider about using ice or pain medicine before or after physical activity, if needed.” 

Taking steps to protect your joints now can help reduce your risk of osteoarthritis later in life. To find a rheumatologist, visit PIHHealth.org/Doctors.