Want to avoid achy joints? These joint health tips can help

Joint pain is common as we get older, but it isn’t inevitable. Do what you can now to protect your joint health later.

Have you ever thought about how much pressure we put on our joints? Consider the knee joints as an example: Every time you walk across the room, you put 1.5 times your body weight pressure on your knees.

We also often put our joints through the ringer in other ways. You can have damaged joints from overuse, injuries, certain medical conditions and even viral infections.

It isn’t impossible to keep your joints healthy, though. The tips outlined below are a step in the right direction.

What causes joint pain?

Joint pain can have many underlying causes. For one, the human body loses bone density and muscle as it ages, which can cause joint pain.

Aging can also lead to another source of joint pain—arthritis. More than 53 million people in the U.S. have arthritis. Osteoarthritis, the most common type of arthritis, often develops from wear and tear as we age.

When osteoarthritis develops, the cartilage in an affected joint wears down and thins out, causing a grating sensation when bone meets bone. Tiny bits of cartilage also make their way into the joint's lining, where the nerve endings are. When this happens, joint pain results.

Other joint problems have different causes. Rheumatoid arthritis, which affects one or more joints, is an autoimmune disease. It occurs when the immune system attacks the joints, leading to inflammation, swelling and pain.

Gout, another type of arthritis, occurs when there’s too much urate—a byproduct of metabolizing beer or certain foods, causing uric acid crystals to build up in the joints. Those crystals cause flare-ups of intense joint pain and swelling, most often in the big toe.

Other causes of joint pain can include joint injuries, tendinitis (inflammation of a tendon), bursitis (when the bursa, a fluid-filled sac that cushions joints, is inflamed), injuries affecting the bones, ligaments and tendons, and viral infections.

No matter the cause, joint pain is often accompanied by other joint symptoms. You may feel stiff in the mornings or on cold days, have joints that are red or hot to the touch, or experience a diminished range of motion.

Your best strategy for protecting your joints

While you can’t prevent every cause of joint pain, there are many things you can do to protect your joints:

Exercise regularly. Move your body often, aiming for 150 minutes of moderate physical activity each week. Include some strength-training activities, which can build up the muscles around your joints.

Fuel your body in a healthy way. Fill most of your plate with vegetables and fruit, which contain antioxidants. Many veggies have an added benefit—according to the Arthritis Foundation, vegetables such as broccoli, spinach and lettuce can slow down cartilage damage.

Maintain a healthy weight. Discuss what a healthy weight is for you with your primary care provider. Even a few pounds of weight loss can significantly impact your joints or relieve pain if you’re already experiencing it.

Do your best to avoid injury. Bad luck can result in a joint injury, but do what you can to steer clear. If participating in a sport, wear sport-specific protective equipment and use proper form. When riding in a car, wear your seatbelt.

Just say no to smoking. Your joint health is another reason to kick the habit. Smoking causes inflammation, which is often the underlying cause of joint pain. Ask your provider about a smoking cessation plan.

Also, stay current on recommended vaccines, including your annual flu shot. Common viruses can lead to joint pain, so take your best shot at preventing them.

Is joint pain negatively affecting your quality of life? Turn to the orthopedic experts at LCMC Health.