Stop Joint Pains Before It Starts–Avoid These Common Injuries With Simple Lifestyle Changes (Image Credits: iStock)
Orthopaedic injuries are more common than you think—from minor strains and sprains to more serious joint issues that can impact daily life. According to the World Health Organization (WHO), orthopaedic disorders account for over 20 per cent of all global health problems. But here’s the good news: many of these injuries are preventable. With a few simple lifestyle adjustments, you can protect your joints and significantly reduce your risk of injury.
We got in touch with Dr Sharmila Tulpule, Orthopaedic Surgeon and Regenerative Medicine Specialist, and Founder and Director of Orthobiologix Biotech Pvt. Ltd., to understand the best ways to safeguard joint health.
1. Don’t Skip Your Warm-Up and Stretching
Starting any physical activity without warming up is like driving a car in freezing weather without letting the engine heat up first—it increases the risk of breakdowns.
“Warming up prepares your muscles and joints for movement and reduces the chances of strains by 30-40 per cent,” explains Dr Tulpule. “Dynamic stretches, such as leg swings and arm circles, improve blood flow and flexibility, while static stretches post-workout prevent stiffness.”
So, before you hit the gym or even go for a brisk walk, take a few minutes to stretch and ease into movement. Your joints will thank you!
2. Strengthen Muscles Around Your Joints
Did you know that stronger muscles can reduce the likelihood of knee injuries by up to 40 per cent? Your muscles act as a natural brace for your joints, offering stability and protection.
“Strength training exercises like squats, lunges, and resistance workouts improve joint stability,” says Dr Tulpule. “Focusing on strengthening muscles around key joints like the knees, hips, shoulders, and core can prevent serious injuries.”
Incorporating strength training into your routine a few times a week can help protect your joints from wear and tear.
3. Mind Your Posture and Body Mechanics
Bad posture isn’t just uncomfortable—it’s a leading cause of joint pain and musculoskeletal injuries. Poor body alignment is responsible for 60-80 per cent of these issues, especially among office workers.
“Good posture is key to joint health,” Dr Tulpule explains. “When lifting heavy objects, always bend at your knees, not your waist. Also, ensure that your workstation is ergonomically designed, as it can reduce musculoskeletal pain by up to 60 per cent.”
So, whether you’re sitting at your desk or lifting a grocery bag, maintaining proper posture can help you avoid unnecessary strain on your joints.
4. Choose the Right Footwear
Your shoes do more than just protect your feet—they impact your entire body’s alignment. A study in the Journal of Orthopedic and Sports Physical Therapy found that wearing poorly fitting shoes can increase knee pain by 25-50 per cent.
“Shoes with proper arch support and cushioning are essential,” says Dr Tulpule. “For people with foot conditions, custom orthotics can help align the body correctly and reduce joint stress.”
So, if you’re experiencing joint pain, your footwear might be to blame. Consider swapping out worn-out shoes for supportive, well-cushioned ones.
5. Maintain a Healthy Weight
Every extra pound of body weight adds four times the stress on your knees. That means carrying 10 extra pounds puts 40 pounds of pressure on your joints!
“Maintaining a healthy weight is crucial for joint health,” explains Dr Tulpule. “Research shows that losing just 10 pounds can reduce the risk of knee osteoarthritis by 50 per cent.”
So, if joint pain is creeping in, shedding a few pounds can make a world of difference.
6. Stay Hydrated
Drinking enough water isn’t just about quenching your thirst—it’s also vital for joint lubrication. “Well-hydrated people report less joint pain,” Dr Tulpule shares. “Water helps keep the cartilage in your joints smooth and flexible, reducing friction and stiffness.”
Aim to drink plenty of water throughout the day, especially if you’re physically active. Your joints will stay better cushioned and more comfortable.
7. Prioritise Rest and Recovery
Overuse injuries, like tendonitis and stress fractures, are especially common among active people. According to the American Academy of Orthopaedic Surgeons, 50 per cent of adolescent sports injuries are due to overuse.
“Rest days are just as important as workout days,” advises Dr Tulpule. “Alternating between different activities and giving your body time to recover can prevent long-term damage.”
Listen to your body—if you’re feeling persistent pain, take a break instead of pushing through it. Proper rest can prevent chronic injuries and keep you moving pain-free.
Taking care of your joints doesn’t require drastic lifestyle changes—just a few mindful adjustments can go a long way in preventing injuries. Whether it’s warming up before exercise, strengthening muscles, or simply drinking more water, these small steps can help you maintain strong, pain-free joints for life.
“Joint health is a lifelong commitment,” says Dr Tulpule. “By making these simple changes, you can prevent injuries and continue enjoying an active lifestyle.”
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