Strong joints for a lifetime. How can you protect them starting at a young age?

Joint wear and tear is by no means limited to older adults. Certain physically demanding jobs and sports can lead to joint problems even at a young age. This article explains who is particularly at risk—and how to protect your joints effectively.

Joint health isn’t a matter of age

Joint wear and tear is often associated with aging. However, symptoms can appear much earlier. A study by the Robert Koch Institute shows that about one-quarter of adults under the age of 45 experienced joint pain within 24 hours prior to the survey.¹ This makes it clear: joint health isn’t a matter 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 each other—leading to pain, inflammation, and limited mobility. Surrounding structures such as muscles, ligaments, and bones can also be affected, which further exacerbates the symptoms.^2,3,4

Typical symptoms include pain upon initial movement after periods of rest and morning stiffness, during which the joints initially feel stiff and do not “warm up” until after a few minutes. As the condition progresses, pain during activity, limited mobility, and pain at rest and at night occur.⁵

Causes and Risk Factors

Joint wear and tear can have various triggers. In addition to a genetic predisposition, external factors play a key role. These include injuries, misalignments such as bowlegs or knock-knees, lack of exercise, obesity, metabolic disorders, and an insufficient supply of nutrients to the cartilage.^4,5 Excessive stress on the joints—whether from occupational activities or certain sports—is particularly critical.^6,7

Joint Wear and Tear in the Workplace – Who Is at Particular Risk?

Occupational groups engaged in physically demanding work are particularly at risk. Studies show that physically strenuous 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 postures like prolonged kneeling or squatting, can lead to mechanical overload.^8,9 Constantly repetitive, one-sided movements also place excessive strain on the joints. In addition, people working under time pressure often fail to pay attention to ergonomic movement patterns—resulting in improper strain on the joints.

Occupational groups at particularly high risk:

• Construction workers
• Horticultural workers
• Parcel delivery drivers
• Agriculture / Forestry
• Nursing staff

Joint Wear from Sports—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 stabilizing 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 down more quickly.¹³

However, certain sports carry an increased risk of joint wear and tear. Particularly high-impact sports include basketball, handball, soccer, volleyball, tennis on hard courts, rugby, squash, competitive skiing, and competitive running.^14–16 These sports involve movements that can contribute to joint wear—whether through overuse or injuries that cause long-term damage to the joint.^14,16,18

Movements in sports that contribute to joint wear and tear:

• Sudden changes in direction, pivots, and rapid acceleration
• Abrupt impact loads and strong impact forces
• Repeated heavy loads (e.g., weightlifting)
• Physical contact in competitive situations

Preventing Joint Wear and Tear—Targeted Measures

The good news: Joint wear can be effectively prevented through targeted measures—both in everyday work and during sports.

Those who perform physical labor 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 for reducing strain on the joints. Short breaks, as well as the use of ergonomic tools and appropriate work clothing, can also help reduce strain and prevent joint problems.¹⁷

In the realm of sports, it is advisable to choose activities that place little stress on the joints and carry a low risk of injury. These include, among others, running, cycling, cross-country skiing, front-crawl swimming, aqua aerobics, and Nordic walking.^16,18 Those who nevertheless participate in sports with a higher risk of joint wear and tear should incorporate exercises for coordination and body control into their training regimen. Combined with stretching exercises and flexibility training, these provide greater stability and help prevent overexertion.¹⁸ Well-trained muscles, built up through targeted strength training, can further relieve pressure on the joints.¹⁹ In addition, 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 that includes balanced exercise and targeted physical activity forms the foundation for healthy joints. In addition, diet and maintaining a healthy weight play an important role. Those who perform physically demanding work or participate in sports that put strain on the joints should ensure an adequate supply of cartilage-supporting nutrients early on. In addition to a balanced, nutrient-rich diet, targeted use of essential nutrients can help promote joint resilience and slow down wear-and-tear processes.

• Collagen hydrolysate: As a structural protein, collagen is a major component of cartilage and tendons and provides strength and stability. Although the body can produce collagen on its own, production begins to decline as early as age 25. It can be taken in the form of collagen hydrolysate (i.e., collagen peptides)—a broken-down form that is more readily absorbed—via dietary supplements. Studies show that regular intake can ^improve joint function²⁰^⁻²² and significantly reduce pain during exercise and at rest in athletes^.²³
• Glucosamine sulfate: Glucosamine sulfate 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 sulfate: Chondroitin sulfate 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 cartilage degradation and positively influence joint function.^27–29
• Particularly Effective Combination: The combination of glucosamine sulfate and chondroitin sulfate has proven to be especially effective. It can not only reduce joint stiffness but also contribute to pain relief and improved mobility.^28,30

For people who place high physical demands on their bodies—whether at work or through sports—the targeted intake of these essential nutrients can be a sensible supplement to active prevention.