How to Maintain Joint Health as You Age

Joint health is something most of us only start thinking about when pain, stiffness, or injury gets in the way of daily life. Yet, just like heart health or dental care, our joints require ongoing attention, particularly as we get older. With age, the protective cartilage between bones gradually wears down, muscles lose strength, and the risk of arthritis or injury increases. But the good news is that there are many ways to keep joints healthy, mobile, and strong well into later life.

In this article, we’ll explore practical steps you can take to maintain joint health as you age, and how professional care can help if pain or injury begins to affect your lifestyle.

Why Joint Health Matters with Age

Our joints bear the weight of everything we do, walking, lifting, exercising, and even sitting. As years pass, natural changes such as reduced bone density, muscle weakness, and decreased flexibility make them more vulnerable. In 2025, an estimated 4.11 million Australians have arthritis, and it is expected to rise by 31% to 5.39 million by 2040.

Common age-related issues include:

• Osteoarthritis: A degenerative condition where cartilage wears down, leading to pain and stiffness.

• Reduced mobility: Loss of flexibility in the muscles and ligaments surrounding the joints.

• Slower recovery: Injuries and fractures take longer to heal with age.

Proactive Care

Caring for your joints helps preserve independence and prevents minor niggles from developing into long-term problems.

Everyday Strategies for Healthy Joints

1. Stay Active, But Choose the Right Activities

Movement is vital for joint health. Low-impact exercises like swimming, cycling, yoga, or walking keep the joints lubricated and strengthen the muscles that support them. High-impact activities such as running may be suitable for some people, but for ageing joints, it’s best to focus on gentler, consistent exercise.

2. Maintain a Healthy Weight

Excess weight puts added strain on joints, especially the hips, knees, and ankles. Even a small reduction in body weight can significantly reduce pressure on weight-bearing joints, lowering the risk of arthritis progression and injury.

3. Strengthen Supporting Muscles

Muscles act as shock absorbers for the joints. Resistance training, Pilates, or guided exercise physiology programmes can help keep muscles strong, preventing unnecessary wear and tear on the joints.

4. Prioritise Good Nutrition

A balanced diet rich in calcium, vitamin D, and omega-3 fatty acids supports bone and joint health. Staying hydrated is also crucial, as the cartilage that cushions joints relies on water to stay flexible.

5. Protect Joints During Daily Activities

Simple changes such as lifting with your legs instead of your back, choosing supportive footwear, or using ergonomic tools at work can help reduce unnecessary joint strain.

When Pain or Injury Affects Your Joints

Despite best efforts, joint pain and injuries may still occur as we age. Early assessment and treatment are key to preventing chronic problems. That’s where a multidisciplinary practice like Joint Vision Orthopaedic Group can help.

Located in Wollongong, Joint Vision brings together a wide range of musculoskeletal care services under one roof, ensuring patients receive comprehensive support. Their offerings include:

• Orthopaedic surgery for advanced joint conditions

• Fracture and Injury Clinic for urgent care

• Physiotherapy and Exercise Physiology to restore movement and strength

• Podiatry for foot and ankle health

• Diagnostic Imaging (X-ray and ultrasound on-site) for fast and accurate assessment

• Orthobiologics and Injection Therapy as non-surgical treatment options

• WorkCover Rehabilitation Services to support return-to-work goals

• Ingrown Toenail Clinic for targeted podiatric care

By combining surgery, allied health, and rehabilitation in one place, patients benefit from seamless, coordinated care tailored to their needs.

Seeking Professional Support Early

If you’re experiencing persistent joint pain, stiffness, or difficulty with daily activities, it’s important to seek professional advice. General practitioners and referrers play a key role in directing patients towards the right pathway of care, whether that’s physiotherapy, diagnostic imaging, or specialist orthopaedic assessment.

At Joint Vision, the integrated model ensures that individuals dealing with pain or injury receive a clear diagnosis and a personalised treatment plan from conservative management through to surgical options if required.

Final Thoughts

Joint health is not something to take for granted. With the right lifestyle habits, early intervention, and access to expert care, it’s possible to stay active, independent, and pain-free well into later life.

For those in the Illawarra region, the Joint Vision Orthopaedic Group offers the support of experienced surgeons, physiotherapists, podiatrists, and allied health professionals, all working together to help you move with confidence.