Joint problems are an issue that millions of Americans have to deal with on a daily basis. In fact, about 21 million adults have osteoarthritis. This is the condition that is caused by wear and tear on the joints and can even lead to pain so severe that it can be immobilizing. In women this most often occurs after the age of 50. In men, it’s more common before the age of 45. While men are more likely to develop issues in their wrists, hip and spine; women are more likely to develop issues in their hands, knees, ankles, and feet. This may sound scary but there are a number of things you can do to delay, control, or even prevent osteoarthritis. Osteoarthritis appears when we start to lose that fibrous, elastic tissue that acts as cushioning for our joints. There are a number of factors that can contribute to the lost or damage of that cushioning tissue.

Excess Weight: The more a joint has to carry and support, the more wear and tear it experiences over the years. This is especially true of the knees, which support move of your body weight and are used most often during the day.

Loss of Muscle Mass: Everyone loses muscle mass naturally over time. If you don’t work to maintain it however, your joints will end up taking more of the wear and tear that your muscles would normally help absorb.

Aging: Since cartilage thins with age, this is an issue that everyone deals with as they grow older.

Previous Injuries: Even minor injuries in your past can return later on as join pain.

You can’t bring back cartilage that’s already been lost or damaged, however, there are several common sense steps that you can do to prevent wear and tear, and reduce the pain of osteoarthritis.

Maintain a Healthy Weight: This is absolutely the best thing you can do for your joints. Maintaining a healthy weight will help reduce the wear and tear of everyday use. In fact, studies show that a weight loss of as little as 11 pounds can reduce osteoarthritis by as much as 50% in women!

Eat Beneficial Foods: Consuming Omega-3 fatty acids found in fish will not only help reduce symptoms associated with osteoarthritis but can also change the levels of inflammation and help reduce pain associated with these issues.

Keeping Your Muscles in Mind: Working out can help reduce stiffness in joints. Vary your workout routine for best results, and be sure that you are doing low-impact or no-impact exercises if you’re having serious issues with osteoarthritis already. Weight training helps to strengthen the muscles and ligaments surrounding joints. You can modify muscle building moves to help strengthen specific joints without straining them or causing pain.

Remember, keep your joints healthy! They are the key to pain-free mobility during your lifetime!