It’s estimated that at least one in three people over 50 live with the daily discomfort of osteoarthritis, a condition that can severely restrict our day-to-day lives.
What many of us don’t realise, however, is that this issue it isn’t just down to our genetics, nor is it simply the inevitable passage of time.
Simple factors in our daily routine, from bad posture to poorly executed exercises, can silently accelerate its progression, worsening the condition without us even noticing it.
Leading rheumatologist Dr Cruz Fernández-Espartero has outlined the most significant, and well-documented, lifestyle factors that put us at risk. Is your behaviour hindering your healing?
Here are the doctor’s 5 mistakes you could be making:
- A poor diet: Diets high in refined sugars and trans fats are major culprits, as they actively fuel chronic inflammation. For those living with osteoarthritis, mindful eating is an essential first line of defence.
- Chronic stress: Constant stress disrupts your hormonal balance, which can heighten your perception of pain and exacerbate joint inflammation.
- Ill-fitting footwear: Wearing the wrong shoes alters your natural gait and walking biomechanics, which is particularly damaging for anyone suffering from knee or hip osteoarthritis.
- Poor sleep: Insufficient rest directly hinders the body’s ability to repair and recover joint tissues overnight, accelerating discomfort the next day.
- Strenuous daily routines: Certain jobs, or poorly executed domestic chores, can subtly overload the joints, causing micro-damage that goes unnoticed at the time.
The hidden impact of a sedentary lifestyle on joint health
One key factor we cannot afford to overlook is how a lack of movement drives the progression of osteoarthritis.
© Getty Images“A sedentary lifestyle directly accelerates the degeneration of joint cartilage,” explains Dr Fernández-Espartero. “Cartilage fundamentally relies on movement to absorb nutrients from the synovial fluid. A lack of activity also weakens the surrounding muscles that protect our joints. Over time, this significantly increases the risk of joint instability, heightened pain, and accelerated wear and tear.”
Why managing body weight is necessary to protect your cartilage
There are several other lifestyle factors we must consider when managing osteoarthritis. A prime example is carrying excess weight, which directly compromises the joints most susceptible to the condition, such as the knees and hips.
“Carrying excess body weight significantly increases the mechanical load on weight-bearing joints like the hips and knees, causing greater wear and tear on the cartilage with every single step”
Furthermore, the specialist notes that body fat does not just sit idly; fatty tissue behaves like a pro-inflammatory organ. It releases chemical messengers called cytokines, which fuel systemic inflammation throughout the body and directly damage joint health.
The best exercises for osteoarthritis (and what to avoid)
Given the vital importance of staying active, we asked Dr Fernández-Espartero which types of physical activity are best suited to managing the condition.
“To prevent osteoarthritis from progressing, low-impact activities such as walking, swimming or cycling on a stationary bike are highly recommended,” she advises. She notes that aquatic exercises are particularly beneficial because the buoyancy of the water takes the pressure off weight-bearing joints.
“Muscle-strengthening routines and gentle stretching are also incredibly useful, provided they are carried out under professional supervision,” she adds.
Essential exercise precautions to take
© Getty ImagesWhile staying active is a must, exercise should always be approached with common sense to avoid further issues.
Dr Cruz Fernández-Espartero warns that poorly executed or overly intense workouts can cause micro-injuries to the cartilage, accelerating wear and tear on already damaged joint surfaces. “Pushing past your individual limits can easily trigger inflammation, persistent pain and a loss of mobility,” she explains.
“Certain positions or movements subject the joints to constant mechanical stress, which directly accelerates wear and tear on cartilage”
High-impact activities – such as running on hard pavements, jumping or lifting heavy weights without proper form – dramatically increase the load on vulnerable joints and can rapidly worsen osteoarthritis.
Last but not least, keep in mind that repetitive or awkward postures also have an impact on developing or worsening osteoarthritis. “Movements like frequent kneeling, lopsidedly carrying heavy loads or working with your wrists bent for prolonged periods can lead to the eventual deterioration of joint structures.”
Dehydration to mental health: Are these factors worsening your joint pain?
You may not have considered it before, but staying well-hydrated is absolutely key to cartilage health. “Joint cartilage is largely composed of water, which is what gives it its elasticity and cushioning properties,” notes the rheumatology specialist. Because of this, drinking enough fluids supports the function of synovial fluid, which is responsible for lubricating and nourishing the cartilage, while reducing friction between bone surfaces when you move.
“When you are dehydrated, the cartilage loses some of its shock-absorbing capacity, making it more brittle and susceptible to injury”
There is another major factor that impacts our daily lives and can quietly take a toll on our joint health: stress, especially when it becomes chronic.
“Chronic stress disrupts the balance of both the endocrine and immune systems, triggering the continuous release of hormones like cortisol,” explains Dr Fernández-Espartero. “When cortisol levels remain consistently high, the body’s ability to regulate inflammation is compromised. This creates a damaging biological environment for the joints, causing pain and stiffness to intensify.”
The rheumatologist also notes that stress also directly alters how the brain processes pain – effectively making your discomfort feel much more acute and persistent.
The Impact of pre-existing conditions
Finally, we asked the doctor: what role do other joint conditions play in worsening osteoarthritis if they’re not managed correctly?
© Getty Images“Conditions like rheumatoid arthritis, if not adequately controlled, can rapidly accelerate joint deterioration due to the systemic inflammation they cause,” she points out. “This chronic inflammation attacks the synovial membranes as well as the bone and cartilage structures, often triggering the secondary development of osteoarthritis alongside it.”
Furthermore, the characteristic joint deformity and loss of alignment seen in rheumatoid arthritis forces an unnatural distribution of weight across the body, which dramatically increases mechanical wear and tear.
“The coexistence of both conditions complicates treatment and can significantly restrict a patient’s mobility and overall quality of life unless a comprehensive, targeted intervention is undertaken,” she concludes.
About the expert:
Dr Cruz Fernández-Espartero is Head of Rheumatology across Sanitas University Hospitals La Zarzuela, La Moraleja, and Virgen del Mar, in Madrid Spain.