Knee pain becomes more common with age, and osteoarthritis is one of the biggest reasons people develop ongoing discomfort and stiffness.
The condition occurs when the cartilage inside the knee gradually wears down.
This cartilage acts like a cushion between the bones, helping them move smoothly and protecting them from rubbing against each other.
As that cushion gets thinner, movement can become painful and everyday activities may get harder.
How Knee Osteoarthritis Can Affect Daily Life
Osteoarthritis isn’t just a knee problem. Pain and stiffness can make people less active, affect their mood, increase the risk of falling and interfere with their overall quality of life.
For some people, limited mobility can even mean missing work or losing income.
Being less active can create another problem. Over time, reduced physical activity may increase the risk of other health conditions, including heart disease, diabetes and some cancers.
Osteoarthritis is extremely common. More than 30 million adults in the United States have it, with the knee being the joint most often affected.
Although many people associate the condition with aging, about half of those affected are still in their working years.
What Raises the Risk of Knee Osteoarthritis?
Several factors can make knee osteoarthritis more likely.
Weak muscles in the legs can put additional stress on the knee. Being overweight or obese can also increase the load placed on the joint.
Women, older adults and people who have previously injured a knee are at greater risk as well. Having relatives with osteoarthritis may also increase the chances of developing it.
Ways to Reduce Knee Pain
There are several ways to manage osteoarthritis and improve mobility.
Strengthening the muscles around the knee, particularly the thigh muscles, can provide better support for the joint. Knee braces may also help some people.
Doctors may recommend anti-inflammatory medications or injections, including cortisone, when appropriate. In more advanced cases, knee replacement surgery may eventually be considered.
Food choices can play a role, too. Eating more fruits, vegetables and other plant-based foods while cutting back on highly processed and sugary foods may help reduce inflammation and discomfort.
Even Losing a Little Weight Can Help
Weight loss doesn’t have to be dramatic to make a difference.
According to orthopedic surgeon Dr. Abby Cheng of Washington University School of Medicine in St. Louis, someone who is overweight can reduce the force placed on the knees by about 40 pounds with every step by losing just 10 pounds.
That can make a meaningful difference in the amount of stress the knees experience throughout the day.
Exercise Is Great for Protecting the Knees
Staying physically active is another important part of maintaining healthy joints.
Running is sometimes blamed for causing knee osteoarthritis, but the idea that running automatically damages the knees isn’t supported by the general evidence.
Of course, jogging three hours every day may lead to cartilage damage down the road, but a sensible jogging or running program is great for knee joint integrity.
Maintaining a healthy weight and exercising regularly can help reduce stress on the joints.
A nutritious diet can also support joint and overall health. Choosing whole grains, fruits and vegetables while limiting refined and heavily processed foods is a good starting point.
A Family History Doesn’t Mean Osteoarthritis Is Inevitable
Having a parent or grandparent with osteoarthritis can understandably raise concerns about developing it yourself.
There is a genetic component to osteoarthritis, so the condition can run in families. But family history doesn’t mean someone is destined to develop it.
Keeping weight under control, staying active, building strong leg muscles and following a healthy diet are all practical steps that may help lower risk.
While osteoarthritis can have a major effect on health and quality of life, people aren’t completely powerless against it.
Small, consistent changes can help protect the knees and make managing joint problems easier.
