Arthritis: are we all destined to develop joint problems as we age, or is it avoidable?

A woman struggling with arthritis in her wrist

Credit: Getty

Strong Women


Arthritis: are we all destined to develop joint problems as we age, or is it avoidable?

By Anna Bartter

Updated 2 years ago

4 min read

Contrary to what we used to think, growing older doesn’t have to mean developing aches and pains in our joints. 


Hands up if you’ve experienced joint pain or stiffness over the last month. We’ll bet that’s most of us. 

It’s something we can all relate to; some neck pain here, a tweak in the knee there – our bodies aren’t infallible, and as we age, it’s common to start noticing signs of wear and tear.

But when does this wear and tear become a sign of something more permanent, like arthritis? And is it inevitable that we will all develop some form of arthritis as we age, or are there steps we can take now to reduce our risk? Here’s everything you need to know. 


What is arthritis?

While commonly thought of as something affecting older adults, arthritis affects people of all ages – including children. A catch-all term for many conditions that cause joint pain and inflammation, arthritis affects over 10 million people in the UK – and women are more likely to experience it. 

According to the charity Versus Arthritis, 11.6 million women in the UK have a musculoskeletal condition, compared with 8.7 million men.

So, what exactly is it?

According to the NHS, arthritis “is a common condition that causes pain or inflammation in a joint”. While it encompasses a range of conditions, the two most common types are osteo- and rheumatoid arthritis. 

Osteoarthritis

“Where the ends of our bones meet to form joints, they are capped with layers of smooth, shiny articular cartilage,” explains physiotherapist Nell Mead. “The job of the cartilage is to protect and cushion the bones, and to facilitate graceful movement as the ends of the bones glide past each other.

“Osteoarthritis (OA) is when that cartilage wears away, and the term covers the spectrum from mild wear and tear, to complete erosion.”

Osteoarthritis is the most common arthritis in the UK, usually developing from our mid-40s onwards, but it can affect anyone of any age, as a result of an injury, genetic predisposition or alongside other rheumatoid conditions, such as gout.

Essentially, it’s caused by wear and tear, meaning the older we get, the more likely we are to develop osteoarthritis. But Mead does have some good news.

“Arthritis is common. Approximately 10% of adults have clinically diagnosed OA in the UK and up to 25% in the US, with knee and hip arthritis being the most common – but it’s not inevitable,” she reassures us. 

Rheumatoid arthritis

Rheumatoid arthritis is an auto-immune disease, meaning that, while most commonly diagnosed between the ages of 40 and 60, it’s not directly linked to ageing. 

However, as with osteoarthritis, the ageing process will exacerbate symptoms, which range from swollen and tender joints to a feeling of being generally unwell. 

What are the symptoms of arthritis?

“The main symptoms of arthritis are pain, swelling and stiffness in the joints, especially in the mornings,” explains Mead. “Although it’s also perfectly possible to have arthritis that looks quite severe on an X-ray, no symptoms, and vice versa is also possible – lots of symptoms with relatively little damage on X-ray.”

Who is most at risk of developing arthritis?

Women have a higher chance of developing both rheumatoid and osteoarthritis, but other risk factors include overall health and fitness, as well as “age, injury history, genetics, obesity, strength, balance and occupation,” says Mead. “If you’re someone whose job requires you to do repetitive movements all day, then you run the risk of developing wear points.”

woman bending and stretching her knee while working out - arthritis

Credit: Getty

What can we do to reduce our risk of developing arthritis?

Keeping your joints as healthy and supple as you can from an early age is one of the best ways to ward off the potential risk.

Rest up if you’re injured

Sports injuries can lead to a greater risk of developing arthritis later down the line, but the benefits of an active lifestyle outweigh the negative. If you do sustain an injury, ensure you take time to recover and heal properly to prevent permanent damage.

Stay hydrated

“Having a healthy diet is crucial in staving off arthritis,” advises Mead. “Eat well and drink plenty of water to keep the cartilage plump and lubricated, which will help them to glide along smoothly.”

Lift some weights

Strength training, with a focus on balance and flexibility, is also important for maintaining joint health and function, with studies showing that arthritis sufferers who take regular exercise experience fewer symptoms overall. Strengthening the muscles around the joints offers them more support, meaning they’re less likely to grind against each other, causing wear.

Touch your toes every day

“You should aim to take your whole body through its full range of motion every day to maintain flexibility,” advises Mead. “Include regular big, expansive movements like reaching up to high shelves and touching your toes.”

Some experts advocate supplements for joint health such as omega-3 or glucosamine, and while there’s little clinical evidence that these work, experts say they won’t do any harm.

And if you are diagnosed with arthritis, remember that it can be possible to reduce and manage your symptoms. “By adopting a healthy lifestyle, you may be able to reduce or even eliminate your symptoms,” says Mead. 

“However, if you can’t reduce the symptoms to a point where they’re manageable for you, then there are also more invasive treatment options, from hyaluronic acid injections to joint replacements.”


Images: Getty

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