Skip to main content

How to Prevent the Most Common Type of Arthritis

How to Prevent the Most Common Type of Arthritis

Arthritis affects millions of people around the world. There are more than 100 different types, and the most common by far is osteoarthritis.

Sometimes referred to as wear-and-tear arthritis, osteoarthritis develops as your joints break down over time. Years of use wear down the cartilage that protects the bones in your joints. The bones start rubbing together, which triggers inflammation, and your joints get swollen, stiff, and sore.

No type of arthritis is 100% preventable, but you can do a lot to protect your joints throughout life. Our team at Manhattan Orthopedics specializes in joint care, and in this blog, we’re exploring a few ways to reduce your risk of osteoarthritis.

Maintain a healthy weight

Your joints — particularly your hips, knees, and feet — bear your body weight as you move. Carrying extra weight puts added stress on your joints, which can accelerate joint deterioration and osteoarthritis.

Maintaining a healthy weight takes that extra pressure off your joints, and it’s one of the best ways to prevent or delay arthritis. If you’re overweight, our team can help you make lifestyle changes to shed extra pounds. If you’re at a healthy weight, strive to maintain it through a balanced diet and regular exercise.

Get regular exercise

Overuse contributes to osteoarthritis, but regular physical activity is one of the best ways to prevent it. That’s because regular exercise helps keep your joints healthy and flexible. It also helps you maintain a healthy weight, and it’s good for your overall health.

Aim to incorporate a mix of aerobic and strength-training exercises into your routine. Try exercise for at least 30 minutes a day, five days a week. Be sure to discuss any new exercise routine with your doctor. If you have joint pain, ask about low-impact exercise.

Protect your joints

You use your joints countless times each day, so protecting them is essential. Use proper techniques when lifting heavy objects and making repetitive movements. Always wear supportive shoes and appropriate clothing for your task. Avoid activities that put excessive stress on your joints whenever possible.

For example, if you enjoy playing sports, consider switching to low-impact activities such as cycling or swimming, which put less stress on your joints.

Eat a nutritious diet

The food you eat impacts your overall wellness, and a nutritious diet can help prevent osteoarthritis. Focus on eating a balanced diet rich in fruits, vegetables, whole grains, and lean protein.

Foods that are high in anti-inflammatory compounds, like omega-3 fatty acids and antioxidants, can also help to reduce inflammation in your joints. If you don’t get enough of these nutrients in your diet, ask our team about the benefits of taking supplements.

Balance activity and rest

Regular physical activity helps keep your joints flexible, and you should avoid staying in one position for too long. If you have a desk job, take regular breaks to stand up, stretch, and walk around.

But remember that preventing joint pain isn’t just about staying active. It’s important to rest, too, so set a goal of getting seven to nine hours of sleep each night. If you experience joint pain, modify your activity or try heat and ice therapy to reduce inflammation.

Taking care of your joints is a lifelong task, and reducing your risk of osteoarthritis requires a combination of habits. Whether you’re hoping to maintain healthy joints for years to come or you’re looking for ways to manage worsening joint pain, our team is here for you.

Book an appointment at Manhattan Orthopedics in Astoria, Brooklyn, or Manhattan, New York, to get started. Call the office location nearest you, or request an appointment online.

You Might Also Enjoy...

Will an ACL Tear Heal on Its Own?

Your anterior cruciate ligament, or ACL, is essential to the stability of your knee joint. But ACL tears are a common sports injury — and if you’ve hurt your knee, you might be wondering if it’ll heal on its own. Here's what you need to know.

What Is Recovery Like After a Knee Replacement?

If you’re living with debilitating knee pain, knee replacement surgery can offer lasting pain relief — and better quality of life. Learn more about this popular procedure and what to expect during the recovery process here.
 Can Orthotics Correct Bunions?

Can Orthotics Correct Bunions?

Bunions are a painful, yet common, foot problem. And if you’re looking for a solution to the discomfort, bunion surgery isn’t your only option. Find out how custom orthotics could offer the support and comfort you need to get back on your feet.
Why Has PRP Become a Popular Treatment?

Why Has PRP Become a Popular Treatment?

If you’ve recently suffered a major injury like a torn ACL or pulled hamstring, you’re looking at a lot of recovery time. But did you know that PRP injections can actually shorten it? Find out more about this popular healing treatment here.

Can You Feel a Bunion Before Seeing It?

A telltale sign of a bunion is the bony lump it forms at the base of your toe. But can you tell it’s coming before it gets to that point? We discuss early symptoms of bunions here.
4 Ways to Accelerate Healing After a Joint Replacement

4 Ways to Accelerate Healing After a Joint Replacement

Joint replacement can restore function, improve mobility, and transform your quality of life. But it is major surgery, so it’s important to be prepared. Learn how to care for yourself and promote a swift recovery after joint replacement surgery.