The best exercises to ease arthritic hips and knees

From telegraph.co.uk 

By Dr Thomas Naylor

One orthopaedic doctor reveals the movements and stretches shown to both delay progression of the disease and prevent the onset of symptoms

I’ve seen over and over how patients with arthritis become inactive over fear of damaging their joints. I think orthopaedic doctors are in part to blame. We used to refer to osteoarthritis, the most common form of the disease, as “wear and tear”.

That phrase puts the idea in patients’ heads that their joints have worn away because they’ve used them too much. We know that’s not the case – your genes determine whether your cartilage will break down, or a previous injury may have damaged the surface of the joint – and a recent study from Arthritis UK has in fact found that exercise is the most effective way to reduce pain and improve mobility.

This reinforces what doctors have suspected for quite a while but now know: Physical activity is beneficial for – and protective against – all forms of arthritis, rather than causing more damage to arthritic hips and knees.

There are a number of reasons for this. Movement flushes fluid through cartilage – the smooth, slippery surface that coats the end of our bones so they can glide smoothly against each other – keeping them healthy and mobile.

Then there is the increase in strength and range of movement around the joint, as well as the very nature of being active and getting your blood flowing. All of these benefits compound on one another and make getting back into exercise the best thing you can do for painful, arthritic joints.

It can be difficult to get arthritis patients on board with exercise, but I promise it’s worth persevering. I’ve seen patients go from “I can’t go on, I need a hip replacement” to “my symptoms have improved, I don’t need surgery”.

Your new exercise routine

Dr Thomas Naylor demonstrates a standing hip abduction, one of the exercises he recommends to ease arthritis symptoms Credit: Jon Super

I’ve shared seven exercises and three stretches meant to ease arthritic hips and knees, delay its progression and even prevent the onset of arthritic symptoms in those who don’t have them yet.

Expect some discomfort if you haven’t exercised in a while, especially when doing the moves that target your range of movement. A joint that hasn’t been moved much will no longer want to move. It’s important to push through the pain, as the knee and hip will eventually become more supple and the day-to-day pain from your arthritis will reduce dramatically.

Ease yourself into this routine, being conservative with the number of repetitions. While these moves may seem simple, your stabilising muscles will be working quite hard and you may experience delayed onset muscle soreness in the following days.

This routine works best if you do it at least three times a week, and you will really feel the benefit after three months. From that point you can progress back to the activity you enjoy doing, whether that’s walking, swimming, cycling or any other sport.

If your joint pain gets progressively worse after a few weeks of following this routine, however, I would recommend seeing your GP or a musculoskeletal practitioner.

For each exercise, aim for three sets of 10 repetitions. For the stretches, hold for at least 20 seconds. Increase the number of repetitions and the duration of stretch in line with what you feel able to do.

Exercises

Seated knee extension

Arthritis benefit: Improves knee range of movement and strengthens the quadriceps (thigh muscles)

Sit on a chair with your feet resting on the floor. Keep one foot planted flat on the ground and, with your back braced against the back of the chair, straighten the other leg out in front of you. Hold that position for about five seconds, contracting the quadriceps. Relax and lower your foot to the ground. Repeat for one side as many repetitions as able, and then swap sides.

Modification: If you can’t get your leg completely straight, aim for as straight as you can. Your muscles will still be working hard, and your range of motion should increase over time.

Sit to stand

Arthritis benefit: Strengthens quadriceps and glutes and improves hip and knee mobility

Sit in a chair and rest your arms on your lap or by your side. Without pushing up with your hands, stand up. When standing, maintain good posture and push your hips forward.

Modification: Try a supported squat. Stand up with your hands on a sturdy surface, with a seat behind you, in case you lose balance. Bend your knees and lower yourself, as if you are going to sit on the chair, without doing so. Go as low as you can safely go, before standing back up.

Standing hip abduction

Arthritis benefit: Strengthens the glutes and hip abductors to stabilise the hip joint

Stand with your hands on a chair in front of or beside you. Lift one leg sideways, as high as you can, in a straight line from the side of your body, keeping your toes pointing forward. Hold this position for five seconds before lowering your leg to the floor. Repeat for one side as many repetitions as you are able, and then swap sides.

Modification: If you struggle with this exercise, lower your leg. As you get stronger and improve your range of motion, you will be able to raise your leg higher for longer. You can make it more challenging by using ankle weights to increase the load.

Standing knee raise

Arthritis benefit: Works the hip flexors, increasing the range of movement in the hip joint

Stand next to a chair, resting one hand on it for balance. Raise one leg in front of you, bending at the knee, as if you are going to kick out. Aim to have your thigh horizontal with the floor.

Modification: Lift your knee only as high as you feel comfortable.

Lying leg raise

Arthritis benefit: Engages the quadriceps and hip flexors to reduce pressure on the joint and improve hip and knee control

Lie on the floor with your legs straight and arms by your sides. Lift one leg off the floor, keeping it as straight as you can, while your resting leg remains flat and your back is flat on the floor. Hold your leg in the air for five seconds before lowering it.

Modification (displayed above): If this is too difficult, bend the knee of your resting leg so your foot is flat on the floor. This takes some of the weight off the quadriceps, making it easier to raise your leg.

Heel slides

Arthritis benefit: Improves range of movement in the knee and the hip while working the hamstrings (thigh muscles)

Lie flat on the floor. Bend one knee, keeping that foot flat on the ground. Slide your foot as close to your bum as possible and hold it there for five seconds. Slowly slide your foot back to the starting position.

Modification: If you are struggling to bring the hip and knee bent using just your leg muscles, you can use a towel looped around the ankle and help to pull the leg bent with your arms too.

Step-up

Arthritis benefit: Strengthens the quadriceps and glutes and improves movement control

Stand facing your stairs or an aerobic step. Place your foot on the step and push through it to bring your other foot onto the step. Step back down slowly, one foot at a time.

Modification: The smaller the step you use, the easier this will be. Once your confidence and control grow, you can do bigger steps or two steps at a time.

Stretches

Knee extensions

Arthritis benefit: Improves the knee’s range of movement and activates the quadriceps

Sit on the floor with your back against the wall and your legs straight in front of you. Keep one leg bent and with the foot planted flat on the floor. Roll up a towel and place it under your ankles so your straight leg is slightly elevated. Contract your thigh muscles and push the knee down towards the floor. For an even deeper stretch, use your hands to gently push down on your knee.

Hip flexor stretch

Arthritis benefit: Improves flexibility in the ligaments around the hip

Lie flat on the floor. Bend one knee up to your chest and hold the back of your thigh or the front of your knee, pulling the knee as close to your chest as possible. Repeat on the other side.

Lying hip external rotation

Arthritis benefit: Rotating the hip outwards to improve range of motion

Lie on your back and bend your knees, so your feet are together and flat on the floor. Slowly lower your knees out to the sides. Rest your hands on the inside of your knees and gently push down to deepen the stretch.

Dr Thomas Naylor is an orthopaedic surgeon and sports scientist

As told to Emily Craig

https://www.telegraph.co.uk/health-fitness/conditions/bones-joints/orthopaedic-dr-best-exercise-routine-to-treat-arthritis/

In a Heartbeat: Don’t get stiffed by arthritis

From triblive.com

Dealing with osteoarthritis can feel like one of the more debilitating points of the aging process, but it doesn’t have to lock up your life.

One in 5 adults live with chronic pain and nearly half of adults over 40 experience joint problems each year, according to Dr. Christine Peoples, director of UPMC’s Telerheumatology Program and clinical associate professor of medicine at the University of Pittsburgh. The back, hips, knees and feet are the most common areas affected.

Peoples offered up a number of helpful tips on how to recognize and deal with the condition.

Q: When should I see a doctor about joint pain? How much is normal aging?

A: While some aches and pains can happen with aging, joint pain should not always be considered a normal part of getting older. Certain symptoms may be a sign of a more serious condition and should be evaluated by a doctor.

You should see a doctor if your joint pain does not improve with rest or over-the-counter medicines such as acetaminophen (Tylenol) or ibuprofen (Advil, Motrin); a joint becomes swollen, red, or warm; pain wakes you up during the night; joint pain makes it difficult to walk or perform everyday activities, such as bathing or getting dressed; you notice a sudden change in your joint pain or symptoms.

Getting medical care early can help find the cause of your joint pain and start the right treatment before the problem gets worse.

Q: What age can arthritis set in?

A: Osteoarthritis becomes more common as we get older. It is uncommon for people under age 30 to have significant symptoms, but about one in three adults over age 75 are affected. Most people are diagnosed around age 55, although symptoms can begin in the late 40s or early 50s.

Some people develop osteoarthritis at a younger age. Risk factors include being overweight, a previous joint injury, physically demanding jobs, certain sports, joint shape differences, and a family history of arthritis.

The good news is that regular, moderate exercise — such as walking, cycling or swimming — does not increase the risk of osteoarthritis. In fact, staying active helps keep joints healthy, reduces pain and stiffness and improves strength and mobility.

Q: How much of osteoarthritis is genetic?

A: Experts estimate that genetics account for about 40% to 80% of a person’s risk. Rare genetic conditions can cause osteoarthritis to develop at a young age, sometimes during the teen years or 20s, but these cases are uncommon.

Q: How many different types of arthritis are there and how do some of the most common varieties differ?

A: Arthritis is not a single disease — it is a term used to describe joint pain, swelling and/or stiffness. There are more than 100 types of arthritis and arthritis-associated conditions, and each has different causes and treatments.

Osteoarthritis is the most common type. It usually develops with age and causes pain that gets worse with activity and improves with rest. It most often affects the knees, hips, hands and spine. Unlike some forms of inflammatory arthritis, it is not an autoimmune disease. 

Rheumatoid arthritis is an autoimmune disease in which the immune system attacks the joints. It often causes pain, swelling and stiffness in the same joints on both sides of the body, especially the hands, wrists and feet. Morning stiffness lasting longer than 30 to 60 minutes is common, and fatigue is also a frequent symptom.

Gout is caused by uric acid crystals in a joint. It usually causes sudden, severe pain, swelling, redness and warmth, often affecting the big toe (more so in men than women). Attacks often begin at night and require medical treatment.

Other forms include psoriatic arthritis, ankylosing spondylitis, lupus-related arthritis, reactive arthritis and juvenile idiopathic arthritis.

Some conditions, such as fibromyalgia, can cause widespread pain and stiffness, but fibromyalgia is not a form of arthritis because it does not cause joint inflammation or damage.

Q: Are there tell-tale signs that it’s arthritis and not a symptom of another condition?

A: All joint pain is not arthritis.

Viral or bacterial infections can cause temporary joint and muscle pain.

Pay attention to your symptoms as a whole. If your joint pain is accompanied by a rash, fever, hair loss, trouble swallowing, abdominal pain or other unexplained symptoms, it could be a sign of a condition other than arthritis.

Q: What can be done about osteoarthritis once it sets in?

A: While osteoarthritis cannot be cured, there are many ways to reduce pain, improve movement and help slow its progression.

Regular physical activity is the foundation of treatment. Walking, cycling, swimming, strength training and other low-impact exercises help strengthen the muscles around your joints, improve flexibility and reduce pain. If you need help getting started, ask your doctor if physical therapy is right for you.

Maintaining a healthy weight is another important step. Even losing 5% to 10% of your body weight can reduce stress on your joints and improve knee and hip pain.

Assistive devices, such as a cane, walker, or knee brace, can improve balance and make daily activities easier.

Q: Are there any new treatment options?

A: Research has led to new treatment options and even more are being studied.

For some people, injections such as extended-release corticosteroids (for knee osteoarthritis), hyaluronic acid, or platelet-rich plasma (PRP) may help reduce pain. However, these treatments do not work for everyone, and the evidence supporting some of them — especially PRP — is still evolving.

Advances in joint replacement surgery, including improved implants and robotic-assisted techniques, have also helped many people recover more quickly and return to their daily activities.

Researchers are also studying new treatments that may help protect cartilage, reduce inflammation or slow the progression of osteoarthritis. These include medications such as GLP-1 drugs, biologic therapies and stem cell treatments, but more research is needed before many of these approaches become routine.

Q: Any tips for managing persistent joint pain symptoms?

A: Stay active. Find what works for you, whether it’s joining a gym, walking outdoors, or exercising at home; the best exercise program is one you can stick with.

Eat a healthy diet. Focus on fruits, vegetables, whole grains, lean proteins and healthy fats.

Depending on your symptoms, medications such as acetaminophen, anti-inflammatory medicines, duloxetine or joint injections may help reduce pain and improve function. Avoid opioid pain medications whenever possible. For most people with osteoarthritis, the risks outweigh the benefits. 

Be cautious with supplements. Products such as glucosamine and chondroitin have not consistently been shown to improve osteoarthritis symptoms, so they are not routinely recommended.

Q: What are some ways to decrease stiffness when sitting for long periods of time?

A: When joints stay in one position for too long, they can become stiff — a phenomenon often called “gelling.” The good news is that the stiffness usually improves once you start moving.

Here are a few simple ways to reduce stiffness: Move every 20 to 30 minutes. Stand up, stretch or take a short walk whenever possible. Keep moving during travel with simple seated exercises such as ankle pumps, knee bends and gentle ankle circles. Stretch regularly. Gentle stretches for your legs, hips, hands and fingers can help improve flexibility and reduce stiffness. Use heat if it helps. A heating pad or warm compress before getting up may make it easier to move. Make your chair more comfortable. A supportive cushion or a rolled towel behind your lower back can improve comfort and make standing easier.

Q: What kind of diet should I take up?

A: Healthy eating can help reduce inflammation, support overall health and make it easier to maintain a healthy weight — one of the best ways to protect your joints. I encourage my patients to think about a healthy way of eating. The Mediterranean-style eating pattern is one of the healthiest choices. It emphasizes fruits, vegetables, whole grains, beans, nuts, olive oil and fish.

Try to limit processed foods, sugary drinks, sweets, refined grains (such as white bread and white rice), processed meats and excessive alcohol.

https://triblive.com/news/health-now/in-a-heartbeat-dont-get-stiffed-by-arthritis/

Air pollution linked to spikes in rheumatoid arthritis activity and flare risk

From medicalxpress.com

A study shows that exposure to air pollution, especially fine particulate matter like dust, soot and smoke (PM2.5), is associated with increased disease activity and flare risk in rheumatoid arthritis (RA).

The findings from an article in the journal Annals of the Rheumatic Diseases (ARD) underscore the importance of health care providers and policymakers recognizing its impact on RA management.

RA is a chronic autoimmune disease characterized by joint inflammation and damage, and widespread systemic symptoms can affect other parts of the body beyond the joints. Globally, it affects about 0.5% to 1% of the adult population. Many factors contribute to the development of RA, such as genetics, immune system changes and environmental exposures. These environmental factors may play a critical role in both the onset and exacerbation of RA; importantly, many are modifiable. Smoking is one of the well-established risk factors, while climatic factors, such as air temperature and humidity, and certain pollutants, like silica, have also been implicated.

Previous epidemiological studies have shown an association between air pollution and an increased risk of developing RA. A team of investigators in South Korea conducted research to evaluate the effects of air pollution on disease activity and flare occurrence in patients with established RA and explore its underlying mechanisms.

Credit: Sun Hwan Shim

Editorial sees broad implications

In an accompanying editorial, Jeffrey A. Sparks, M.D., M.M.Sc., of the Division of Rheumatology, Inflammation, and Immunity at Mass General Brigham / Brigham and Women's Hospital and Harvard Medical School, comments, "This is one of the largest studies to use robust methods to link air pollutants with RA disease activity. Considering rising levels of air pollutants, these results have significant clinical, biological and public health implications."

"They also further reinforce that inhalants may have broad implications for risk and progression of RA and perhaps other autoimmune diseases. From a clinical perspective, this may offer avenues to lower the risk of RA flares by avoiding poor-quality air and provide some potential explanation for otherwise idiosyncratic RA flares."

Tracking pollution against clinic visits

This prospective cohort study tracked 1,070 patients with RA across 12,583 real-world outpatient visits over four years (2021–2024) at a major South Korean medical centre. Air pollution exposure was estimated using monthly concentrations of six major air pollutants (sulphur dioxide, SO2; nitrogen dioxide, NO2; ozone, O3; carbon monoxide, CO; particulate matter with a diameter of 10 µm, PM10; and particulate matter with a diameter of 2.5 µm, PM2.5), which were matched with disease activity and flare outcomes longitudinally recorded at each outpatient visit.

The statistical analysis was adjusted for demographic characteristics, serologic status (the presence of specific antibodies typical for RA in the blood), medication use, socioeconomic factors and meteorological variables. For a sensitivity analysis to better control for time-invariant confounding and avoid potential reverse causation inherent in the monthly analysis, investigators applied a case-crossover design using daily air pollutant concentrations preceding each visit. They used conditional logistic regression to assess changes within the same patient.

Fine particles stood out

"Our study found that higher PM2.5 concentrations were associated with increased disease activity and flare risk, particularly with prolonged exposure to elevated PM2.5 over more than two weeks," explains lead investigator Eun Bong Lee, M.D., Ph.D., of the Division of Rheumatology, Department of Internal Medicine, Seoul National University College of Medicine, and Department of Molecular Medicine and Biopharmaceutical Sciences, Graduate School of Convergence Science and Technology, Seoul National University, Seoul, Republic of Korea.

The investigators identified PM2.5 as the key contributor to increased RA disease activity. Because these microscopic particles are smaller than red blood cells, they can easily travel from the lungs into the bloodstream, circulating to distant organs. They can then trigger the overproduction of harmful molecules called reactive oxygen species, thereby inducing cellular stress, damaging DNA and sparking inflammatory responses in organs.

Questions beyond one population

Lee concludes, "Our study has important implications for public health policymaking. While further studies are warranted to determine whether improving air quality can reduce disease activity in RA patients, we recommend that these patients avoid prolonged exposure to poor air quality, particularly high PM2.5 levels."

ARD Editor-in-Chief Josef Smolen, M.D., of the Medical University of Vienna, adds, "As always, this paper underwent thorough peer review, and it was nice to learn that all reviewers agreed on the importance and interest of these findings. Nevertheless, we should be aware that the observations pertain to the studied Korean population, with a specific genetic background and under specific environmental circumstances.

Whether these data hold true in other regions of the world should be a focus of future investigations. However, it is an excellent starting point for our better understanding of factors that may play a role in influencing disease activity and therapeutic responses of patients with RA. And it is an important wake-up call. The environment is likely an essential contributor to pain and inflammation in the patients for whom we care."

https://medicalxpress.com/news/2026-08-air-pollution-linked-spikes-rheumatoid.html#google_vignette 

Think Arthritis Is Only for Seniors? Obesity Is Changing the Rules

From timesnownews.com

Authored by: Ashima Sharda Mahindra

Obesity increases joint stress and inflammation, raising the risk of early-onset arthritis. Losing weight can reduce pain and improve mobility

For decades, arthritis was considered a condition that mainly affected older adults. However, doctors are now seeing a worrying trend - more people in their 30s and 40s are developing early-onset arthritis, with obesity emerging as one of the biggest risk factors. While genetics, injuries, and aging still play important roles, carrying excess weight can significantly accelerate joint damage and increase the risk of chronic pain much earlier in life.

Why does obesity increase the risk of arthritis?

According to Dr. Rajesh Chandra, Consultant – Gastroenterology, Manipal Hospitals, Vijayawada, obesity affects joints in two major ways: through mechanical stress and chronic inflammation.

“Every extra kilogram of body weight increases the pressure placed on weight-bearing joints such as the knees, hips, ankles, and lower back. During everyday activities like climbing stairs or standing up from a chair, the force on the knees can be several times a person's body weight,” said Dr. Chandra. Over time, this repeated stress wears down cartilage—the smooth tissue that cushions joints and allows pain-free movement.

As cartilage deteriorates, bones begin rubbing against each other, leading to pain, stiffness, swelling, and reduced mobility.

Obesity triggers inflammation too

The damage isn't caused by excess weight alone.

Body fat is metabolically active and releases inflammatory proteins known as cytokines. These chemicals contribute to long-term inflammation throughout the body, increasing joint damage and worsening arthritis symptoms. This inflammatory effect also explains why obesity-related arthritis may affect joints that do not carry body weight, including the hands.

                                                         Obesity May Be the Hidden Reason Arthritis Strikes Earlier

Younger adults are increasingly at risk

Doctors are becoming increasingly concerned about rising obesity rates among children, teenagers, and young adults.

When excess weight begins in adolescence, joints remain under continuous stress during their developmental years. As a result, some individuals experience chronic knee pain and arthritis years - even decades - earlier than previous generations.

Orthopaedic clinics are reporting a growing number of patients under 40 seeking treatment for joint pain that was once considered a disease of older age. “Someone who has carried excess weight since adolescence may begin experiencing knee pain or early arthritis decades before it was once considered typical. That shift is becoming harder to ignore in everyday practice,” said Dr. Chandra.

How arthritis affects daily life

Early-onset arthritis is more than occasional joint discomfort.

Persistent pain often discourages physical activity, creating a vicious cycle. Reduced movement weakens muscles that support the joints, leading to further instability and pain. Many people begin avoiding walking, climbing stairs, exercising, or even household chores. Over time, arthritis may reduce work productivity, disturb sleep, and negatively affect mental health due to limited mobility and chronic discomfort.

Can weight loss help?

The encouraging news is that obesity is one of the few arthritis risk factors people can change. Research shows that losing just 5 to 10 per cent of body weight can significantly reduce knee pain, improve joint function, and decrease pressure on weight-bearing joints. “Even modest weight loss reduces the force placed on knees with every step, providing meaningful long-term benefits,” Dr. Chandra added.

Best exercises for painful joints

Many people fear exercise will worsen arthritis, but complete rest usually makes symptoms worse. Doctors recommend low-impact activities that strengthen muscles without overloading joints, including:

• Walking at a comfortable pace
• Swimming
• Cycling
• Water aerobics
• Physiotherapist-guided strengthening exercises

These activities improve flexibility, muscle strength, and overall joint function while minimizing additional stress.

When should you see a doctor?

Don't ignore persistent joint pain simply because you're young. Seek medical advice if you experience knee pain lasting several weeks, morning stiffness, swollen joints, difficulty climbing stairs, and reduced range of motion.

Early diagnosis and treatment can slow arthritis progression, relieve symptoms, and help preserve mobility.

https://www.timesnownews.com/health/think-arthritis-is-only-for-seniors-obesity-is-changing-the-rules-article-155227899

No, arthritis isn’t just an old person’s problem: Five common myths busted

From stuff.co.nz

More than 850,000 New Zealanders live with arthritis, but despite how common it is, plenty of myths and misconceptions remain.

We asked Arthritis New Zealand Mateponapona Aotearoa to bust five of the most common myths it hears every day.

                                                                                                                     Photo: 123rf

Myth 1: Arthritis is just part of getting older

False.

‘Oh, arthritis? That’s just something only old people get’ – right? Wrong, and I should know. In my early 40s (shut up, that’s not old), I got a severe form of reactive arthritis from a food bug. You can read about my ‘fun’ journey here.

Sure, osteoarthritis becomes more common as we age, but there are more than 140 types of arthritis, including mine. Arthritis affects people of all ages, including children, teenagers and young adults.

Bottom line: Arthritis can affect anyone, regardless of age.

Myth 2: If my X-ray shows arthritis, that's why I'm in pain

Not necessarily.

An X-ray gives you a snapshot of what the bones in your joints look like, but it doesn’t necessarily show the whole picture.

Arthritis NZ says that in some cases, people can have significant changes on an X-ray but experience very little pain, while in others, there may be severe pain despite only minor changes showing up on an X-ray.

X-rays are a piece of the puzzle, but healthcare professionals look at the person and their symptoms as a whole, rather than relying on an X-ray alone.

Bottom line: Treat the person, not just the X-ray.

Myth 3: Gout is caused by eating rich food and drinking too much alcohol

False.

Not everyone will know that gout is a form of arthritis. It develops when too much uric acid builds up in the blood and forms crystals in the joints, often because the kidneys aren't removing enough uric acid from the body. Genetics also play a major role.

While certain foods and alcohol can trigger attacks – such as beer, sugary food and drinks, liver, some meats and seafood – they aren't usually the underlying cause.

Thankfully, gout, although painful, is also highly treatable. Urate-lowering medication can help prevent attacks and protect the joints.

Bottom line: Gout can be effectively managed.

Myth 4: Exercise wears out your joints if you have arthritis

False.

A particularly bad bout of reactive arthritis for me came during Christmas one year. I could hardly walk without screaming in pain, but my partner, later husband, decided to buy me a Fitbit. The irony was dripping as I put it on my wrist.

But he was actually right – appropriate exercise can reduce pain, strengthen muscles and help maintain joint function.

Don’t push through pain, but find movement that works for you. Long-term inactivity won't help – it can lead to weaker muscles, stiffer joints and potentially more pain.

Bottom line: Movement can be one of the best ways to manage arthritis.

Myth 5: Osteoarthritis is just 'wear and tear'

Not anymore.

In the past, osteoarthritis was described as joints simply wearing out with age and use. Not now – we know it’s more complex than that.

Arthritis NZ describes it as a “whole-joint condition involving cartilage, bone, muscles and inflammation”.

“While age and previous injury can increase the risk, staying active, strengthening muscles and managing symptoms early can help people continue living well with osteoarthritis.”

Bottom line: Osteoarthritis is more complicated than simply "worn-out" joints.

Bonus: Cracking your knuckles gives you arthritis

False.

The cracking sound comes from changes involving gas within the fluid that lubricates your joints. There's no evidence that regularly cracking your knuckles causes arthritis.

https://www.stuff.co.nz/health/361010099/no-arthritis-isnt-just-old-persons-problem-five-common-myths-busted