Did you know that humans have about 350 joints? They might seem like an easy-to-overlook part of the body. But without them, we wouldn’t be able to run, jump, or wave. 

Dr. Andrew Steffensmeier, an orthopedic surgeon, performs several joint replacement surgeries a week, helping people return to a pain-free life. But he wants people to know that they don’t need to wait until surgery to focus on joint health.

And taking care of your joints is easier than you may think. 

What happens to our joints as we age? 

Cartilage, the soft tissue between our bones, which Dr. Steffensmeier says resembles egg whites, acts as a cushion. It helps our bones glide across each other when moving and absorbs some of the force from gravity. 

However, our cartilage breaks down and erodes as we age, leading to pain and mobility issues. 

“As you get the wear and tear of your cartilage,” Dr. Steffensmeier says, “you don’t have that nice, soft cushion anymore. As that cushion erodes, you start getting arthritis where the bones start touching each other.” 

Though you can’t prevent the natural aging of your cartilage, you can prevent pain as you age with consistent exercise. 

How exercise can help

According to Dr. Steffensmeier, strengthening the muscles around your knees and hips (quadriceps, hamstrings, and core) supports the joints and relieves some of their pressure when moving. Regular exercise also helps keep joints flexible. 

“It sounds counterintuitive, but the more active you are, the healthier your joints will be. Joints like motion. They don’t like sitting around doing nothing.” 

In addition to building muscle, regular exercise is important because it helps you maintain a healthy weight. Excess weight can accelerate the breakdown of cartilage and cause pain points between the joints. 

“Our joints feel about four to eight times our body weight every step,” Dr. Steffensmeier says. “If you lose 10 pounds, that’s 40 to 80 pounds off your joints.” 

It’s best to start exercising early on to protect your joints. But for those with joint pain or limited mobility, aquatic workouts are a great way to build strength without putting too much strain on the joints. Dr. Steffensmeier also offers walking, wall sits, and seated leg raises as great ways to strengthen the muscles around your hips and knees. 

Treatment options  

Strength training is a great way to prevent joint pain as we age, but those already dealing with pain don’t have to suffer in silence. 

“Come in, get evaluated, and we can talk about treatment options,” Dr. Steffensmeier says. 

Possible treatment options include 

• Ice and/or heat 
• Physical therapy 
• Medication 
• Cortisol and/or hyaluronic acid injections 

If you do need a hip or knee replacement, Dr. Steffensmeier says most patients go home the same day as their procedure and return to normal daily life in a few months with a personalized recovery plan.