A degenerative joint disease called osteoarthritis is a chronic disease. Damage to the articular cartilage and the tissues surrounding the joints is the hallmark of this disease. Inflammation in the joints is usually not evident. The main mechanism for the development of the disease is thought to be a disruption in the cartilage, which can occur due to a variety of causes.
What factors lead to the onset of osteoarthritis?
There is no single cause for the development of this disease. A number of factors weaken cartilage, and all of these factors have a detrimental effect on cartilage over a lifetime, ultimately leading to the development of osteoarthritis. In this situation, the onset of the disease can be characterized as an unfavorable set of circumstances, and these circumstances are different for each individual. However, several factors can be identified that increase the likelihood of developing osteoarthritis.
- Age
As we age, cartilage becomes less elastic and more vulnerable to stress. While not everyone develops osteoarthritis as they grow older, the risk increases with age, especially if there are other contributing factors. - Congenital Features
Connective tissue dysplasia, a common inherited condition, weakens connective tissue. This leads to joint hypermobility, flat feet, and osteochondrosis. If untreated, it can cause osteoarthritis at a younger age.
Another congenital issue is hip joint dislocation, which can be either partial or complete. This condition often leads to hip osteoarthritis and is why newborns should have early checkups. - Genetic Predisposition
Genetics play a role in the development of osteoarthritis, especially the nodular form, which affects multiple joints. Women whose mothers had this form of osteoarthritis are more likely to develop it themselves. - Injuries
Severe injuries such as fractures, dislocations, or damage to ligaments can increase the risk of osteoarthritis. Repeated joint trauma from certain professions or sports also contributes to its development.
For example, miners and soccer players are prone to knee osteoarthritis, while people using tools like jackhammers can develop shoulder or elbow osteoarthritis. Dancers, weavers, and boxers are also at risk. - Associated Diseases
Certain health conditions like metabolic disorders, hormonal imbalances, and circulatory issues can lead to osteoarthritis. People with diabetes, thyroid problems, obesity, or those going through menopause are at higher risk. Circulatory issues, such as atherosclerosis or varicose veins, can also contribute to osteoarthritis.

How to slow down the development of the disease
The first symptoms of osteoarthritis are not a reason to panic, but a signal for changes in the usual way of life.
1. Limit movements with increased load on the joints.
If you have osteoarthritis of the hip, knee or ankle joints, try to avoid:
- Running and jumping.
- Lifting and carrying heavy weights.
- Squatting and brisk walking, especially on rough terrain.
- Climbing uphill and walking up stairs.
All of these activities create stress that can damage the already altered cartilage.
2. Avoid fixed postures.
Prolonged sitting or standing in one position, as well as working in a bent position (for example, in the vegetable garden) impairs blood flow to the joints, which hinders their recovery.
If you have osteoarthritis of the hands, limit:
- Carrying heavy weights.
- Playing musical instruments and using a typewriter.
3. Create a rhythm of activity and rest.
Alternate activity with periods of rest. For example, 15-20 minutes of activity followed by 5-10 minutes of rest. During rest, you can relieve the joints by sitting or lying down and performing simple movements (bending, extending, bicycling).
4. Be active, but not overexerting yourself.
Do exercises that do not overload the cartilage, but train the muscles around the joint. This will help build a muscle corset and keep the joint mobile.
Exercise at least 30-40 minutes a day, dividing this time into several approaches of 10-15 minutes. The results will be noticeable in 2-3 months: pain decreases, vitality increases.
These simple steps will help you slow down the progression of osteoarthritis and maintain joint mobility.

Opportunities to improve physical fitness
1. Walking
Walking on level ground at a moderate pace is a great way to maintain muscle tone. Try to walk for 20-30 minutes every day. It is important not to rush: walking fast can increase the load on your joints by 1.5-2 times. Also avoid walking with heavy bags – this will not help to improve physical fitness.
2. Swimming
Swimming is an ideal sport for people with musculoskeletal disorders. In water, joints can move without additional stress, which is good for cartilage. If you don’t know how to swim, you can try aqua gymnastics classes.
3. Exercise machines
Exercise machines help to strengthen your muscles effectively, creating a strong muscular corset around your joints. An exercise bike is a great alternative to a bicycle, as the strain on your joints is minimal. Pay attention to the proper setup of the trainer: the leg in the lower position should be straightened and the trainer should stand stable.
4. Cycling
Bicycling is not only good for the joints, but also brings positive emotions. However, avoid riding on uneven terrain, as the bouncing motion can harm your joints. If you have problems with balance, it is better to exercise on an exercise bike. Choose a bicycle taking into account your physical shape: sport and semi-sport models are lighter and more maneuverable. Pay special attention to saddle height and distance to the handlebars to avoid discomfort and joint pain.
5. Walking on skis
In winter, walking on skis is useful – sliding reduces the load on the joints, which is favorable for their health.
These types of activity will help to improve your fitness without overloading your joints and will keep your osteoarthritis healthy.
Other methods of rehabilitation
- Massage
Improves general well-being, eliminates spasms and painful muscles, improves blood circulation and nerve impulse transmission, which leads to improved nutrition of articular cartilage. If there is no exacerbation of osteoarthritis, massage should be performed by a qualified specialist. In the area above the joint, minimal force is applied. The spine, from where the nerves that feed the joint come out, and the adjacent muscles are treated more intensively. Massage is performed twice a year, if there are no contraindications.
- Physiotherapy
Physical activity improves cartilage nutrition. Soft methods of influence are indicated, such as magnetotherapy, laser therapy, EHF therapy. Physiotherapy is carried out twice a year, if there are no contraindications.
- Sanatorium-resort treatment
Allows for comprehensive rehabilitation with the use of therapeutic mud, baths, sauna, physiotherapy, massage and physical training. A change of scenery, getting rid of stress and being out in the fresh air are crucial. It should be borne in mind that spa treatment is possible only when the patient’s condition is not in the stage of exacerbation.

- Means of orthopedic correction
These special devices reduce the load on the joints. They include supinators, which are used for flat feet; orthopedic shoes, which should be worn when the limb is shortened; and kneepads, which reduce pain in the knee joint, thereby reducing cartilage injury when walking. An elastic bandage can be used in place of the kneepads.
Diet and vitamin therapy
Weight control is an important component of osteoarthritis prevention. To do this, you should consider the caloric content of your lifestyle and design your menu taking into account the energy value of each food. Calorie intake should not exceed expenditure to avoid gaining weight. Consume less than you spend to lose weight. Consumption should be evenly distributed throughout the day with two snacks between the three main meals.
Dietary recommendations:
- Eliminate fast food, sausages, smoked meats;
- limit salt intake;
- minimize the use of confectionery;
- refuse fried dishes, steamed, cooked, boiled and baked;
- the menu should necessarily include low-fat dairy products, fruits and vegetables, porridge;
- bread should be made of coarse flour;
- carbonated drinks, drinks with sweeteners, alcohol are contraindicated;
- cold meat jellies are good for the joints.
Ideally, the body receives vitamins from food, but the lack can be compensated for by taking vitamin complexes. Prevention of osteoarthritis includes:
- vitamins E and C – stimulate the synthesis of cartilage tissue cells, are natural antioxidants that slow down degenerative and dystrophic processes in the joints;
- vitamin C also helps strengthen immunity, reduces the risk of infectious lesions of the joints, and in combination with vitamin P (ascorutin) strengthens blood vessels;
- B vitamins improve the conduction of nerve fibers, in arthrosis of the spine is indicated to prevent neurological complications.
Conclusion
This chronic condition called osteoarthritis can be slowed by making timely lifestyle changes and following treatment recommendations. Moderate exercise, muscle strengthening, use of physical therapy and weight control are important measures to slow the progression of the disease. Regular exercise, a healthy diet and the use of orthotic devices can significantly improve joint health and quality of life. It is important to remember that seeking medical attention in a timely manner and following doctors’ recommendations can help you avoid surgery.