If so, you might be experiencing osteoarthritis, the most common form of arthritis affecting millions worldwide.
Traditionally, osteoarthritis has been described as a simple case of “wear and tear”, where the protective cartilage between bones thins out over time, leaving the bones rubbing against each other, causing pain.
But pharmacist Benjamin Lim explained that this degenerative joint disease is much more complicated than that.
“Some bones can deform, there can be micro fractures on the surface of the bone as well, where the cartilage is supposed to be. And it can also affect the ligaments and the lining of our joints as well,” Lim shared with FMT Lifestyle.
Ageing is the biggest risk factor, but not the only one. Genetics, being female, past joint injuries, heavy labour jobs, and high-impact sports like basketball or football, can all raise the risk of arthritis.
“All these things come back to the same issue,” Lim said, noting that ultra-marathoners and the very obese may develop osteoarthritis earlier than others. Early signs, like morning stiffness or aches after sitting, may seem minor but can be the first warning.
“Because osteoarthritis is progressive and generally not reversible, early diagnosis makes a big difference. The sooner it is caught, the more years of independence and mobility can be preserved,” Lim explained.
If not, Lim warned, simple everyday tasks such as walking and climbing stairs become more difficult. Even the task of cooking can become frustrating when gripping a spatula or opening a jar feels next to impossible.
As a result, patients often become inactive because movement causes pain, but according to Lim, inactivity makes things worse.
“It’s extremely important to be able to keep moving because by moving, it helps to strengthen the joints and helps to keep flexibility, and reduce stiffness,” said Lim.
Lim recommends about 30 minutes of moderate physical activity five times a week, which could mean brisk walking, swimming, or cycling.
High-impact sports like basketball or football, however, may put too much strain on the joints. Even with gentler exercise, it is important to listen to your body.
“If you find that while you’re doing the activity, you experience acute pain, it’s a sign to stop,” Lim stressed.
Lifestyle choices also play a major role in slowing down osteoarthritis. Diet is crucial: fruits, vegetables, grains, and oily fish help reduce inflammation, while processed and junk foods make it worse. The Mediterranean diet, rich in these foods, is often recommended, said Lim.
Supplements can also support joint health, with fish oil being the first choice – ideally from oily fish, or alternatively as a supplement.
Glucosamine sulfate, found in products like OsteoPro, also helps build cartilage and improve joint comfort.
Lim also said collagen – specifically type II collagen for joints – has been gaining popularity, while curcumin, derived from turmeric, has anti-inflammatory properties that can help with pain management.
Despite these options, osteoarthritis is not just a physical condition. The emotional toll can be just as challenging.
“It can be extremely frustrating, especially for people who have been active all their life,” Lim said. “Not being able to do what they once could leads to anxiety, frustration, and sometimes even depression.”
This is where the support of family and friends becomes essential. Loved ones can encourage healthy habits, help patients find the right balance of activity, and remind them that they don’t have to navigate the disease alone.
At the end of the day, osteoarthritis may not have a cure, but it doesn’t have to take away independence or joy. With early detection, the right lifestyle changes, proper supplementation, and strong support from loved ones, people can continue to live active, fulfilling lives for years to come.