Strong joints for life. How can you protect them from a young age?

Joint health is not a question of age

Joint wear is often associated with ageing. However, symptoms can appear much earlier. A study by the Robert Koch Institute shows that around a quarter of adults under the age of 45 had experienced joint pain within 24 hours prior to the survey (1). This makes it clear: joint health is not a question of age.

What is joint wear and tear?

Joints are movable connections between two bones. Between them lies a layer of cartilage that acts as a cushion. Its smooth surface enables frictionless movement and thus protects the bones. In osteoarthritis, the medical term for joint wear and tear, this layer of cartilage gradually breaks down. It becomes thinner, rougher and loses its protective function. As a result, the bones rub directly against one another – leading to pain, inflammation and restricted movement. Surrounding structures such as muscles, ligaments and bones can also be affected, which further exacerbates the symptoms (2, 3, 4).

Typical symptoms include pain on starting to move after periods of rest, and morning stiffness, where the joints initially feel stiff and only ‘warm up’ after a few minutes. As the condition progresses, pain on exertion, restricted mobility, and pain at rest and at night occur (5).

Causes and risk factors

Joint wear and tear can have various causes. In addition to a genetic predisposition, external factors play a key role. These include injuries, misalignments such as bow legs or knock-knees, a lack of exercise, being overweight, as well as metabolic disorders and an inadequate supply of nutrients to the cartilage (4, 5). Excessive strain is particularly critical, whether caused by occupational activities or certain sports (6, 7).

Joint wear and tear at work – who is particularly at risk?

Occupational groups involved in physical labour are particularly at risk. Studies show that physically demanding activities can significantly increase or even double the risk of knee and hip osteoarthritis (8–11). Activities such as lifting or carrying heavy loads, as well as poor posture such as prolonged kneeling or squatting, can lead to mechanical overload (8, 9). Constantly repetitive, one-sided movements also place excessive strain on the joints. Furthermore, those under time pressure often fail to pay attention to ergonomic movement patterns – resulting in incorrect loading.

Joint wear caused by sport – what matters

Regular exercise is essential for healthy joints. It promotes the production of synovial fluid, supplies the cartilage with nutrients and removes waste products (12). At the same time, physical activity strengthens the stabilising structures such as muscles, ligaments and tendons. A lack of exercise, on the other hand, leads to reduced production of synovial fluid. The cartilage loses its elasticity, becomes brittle and wears out more quickly (13).

However, certain sports carry an increased risk of joint wear and tear. Sports such as basketball, handball, football, volleyball, tennis on hard courts, rugby, squash, competitive skiing and competitive running are particularly hard on the joints (14–16). These sports involve movements that can contribute to joint wear and tear – whether through overuse or through injuries that cause long-term damage to the joint (14, 16, 18). These movements include, for example (14, 15, 18):

Preventing joint wear and tear – targeted measures

The good news is that joint wear can be effectively prevented through targeted measures – both in everyday working life and during sport.

Those who do physical work should take care to avoid forced postures such as prolonged kneeling or squatting, and instead change their body position regularly. When lifting and carrying loads, an ergonomic posture is crucial to relieve pressure on the joints. Short breaks, as well as the use of ergonomic tools and suitable workwear, can also help to reduce strain and prevent joint problems (17).

When it comes to sport, it is advisable to choose activities that place little strain on the joints and carry a low risk of injury. These include, amongst others, running, cycling, cross-country skiing, front crawl swimming, aqua gym and Nordic walking (16, 18). Those who nevertheless practise sports with a higher risk of joint wear and tear should incorporate exercises for coordination and body control into their training. Combined with stretching exercises and flexibility training, these provide greater stability and help to prevent overexertion (18). Well-trained muscles, built up through targeted strength training, can provide additional support for the joints (19). Furthermore, a thorough warm-up before training and sufficiently long recovery periods after intense exercise are important for promoting regeneration and maintaining joint function in the long term.

Nutrients for strong joints

A joint-friendly lifestyle with balanced exercise and targeted physical activity forms the basis for healthy joints. In addition, diet and avoiding excess weight play an important role. Anyone who does physically demanding work or practises sports that put strain on the joints should ensure an adequate supply of cartilage-supporting nutrients at an early stage. In addition to a balanced, nutrient-rich diet, targeted use of vital substances can help to promote joint resilience and slow down wear and tear.

Collagen hydrolysate: As a structural protein, collagen is a key component of cartilage and tendons, providing strength and stability. Although the body can produce collagen itself, production begins to decline from the age of 25. It can be taken in the form of collagen hydrolysate (collagen peptides), a broken-down variant with improved bioavailability, via dietary supplements. Studies show that regular intake can improve joint function (20–22) and significantly reduce pain during exercise and at rest in athletes (23).

Glucosamine sulphate: Glucosamine sulphate also plays an important role: as a natural component of synovial fluid and cartilage (24), it can support the regeneration of cartilage structure, improve mobility and relieve pain, particularly in cases of knee osteoarthritis (25).

Chondroitin sulphate: Chondroitin sulphate complements this effect by binding large amounts of water, thereby improving the mobility of the cartilage and, consequently, the joint (26). Studies show that it can slow down cartilage degradation and have a positive effect on joint function (27–29).

Combination particularly effective: The combination of glucosamine sulphate and chondroitin sulphate has proven to be particularly effective. It can not only reduce joint stiffness but also contribute to pain relief and improved mobility (28, 30).

For people under high physical strain – whether at work or in sport – the targeted intake of these vital substances can be a useful addition to active prevention.

Sources:

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