Body > Joints
Normal Age Related Joint Changes
A joint is comprised of two or more bones, that move against one another. The ends of the bones are covered in a hard, smooth, shiny coating called cartilage. This cartilage protects the bones from impact and allows them to slide easily against each other. The joint is enclosed in a special membrane (called the synovial membrane), which produces a lubricating fluid to reduce friction during joint movement. Ligaments act as straps to hold the joint in the right position, and the joint can then be moved by our muscles, which attach to the bones via tendons.
As we grow older the amount of cumulative force that our joints have gone through adds up. We may also have injuries throughout our lives which can cause permanent changes to the joint. The smooth, shiny cartilage on the surfaces of the joint become more brittle, and small tears or cracks can appear. The density of the bones that form the structure of the joint may also decline, becoming more susceptible to damage from normal daily use or injury. As the cartilage and bone slowly change, the space between the joint surfaces becomes smaller. This causes the strong ligaments holding the joint in position to slacken, and the joint can become less stable. As we age, our tendons also tend to lose their elasticity, and our muscles become weaker and more fibrous. These muscle and tendon changes mean there is less external support for the joint. In some people these normal, age-related changes in the joint become more significant, and sometimes cause pain. This is called Osteoarthritis, or OA.
Osteoarthritis is the most common cause of joint pain as we age. Almost any joint may become osteoarthritic, but it is most common in the hip, knee, shoulder, spine and thumbs. Like grey hair or wrinkles, everyone ages in different ways and at different speeds. This is the same for arthritis. There are several factors, apart from age, that can increase the likelihood of us developing osteoarthritis, including:
Genetics
Poor joint alignment
Injury to the joint, and
Occupational risks.
The amount of pain and disability caused by osteoarthritis varies enormously, and is different for each person. As medical scans have improved in quality and availability, we have learned that almost everyone’s joints will show some signs of osteoarthritis, and that in many cases this is a normal, pain-free part of the ageing process.
When joint cartilage wears down, the bone underneath starts to take more pressure. Our body responds to this increase in pressure by laying down more bone, and the space between the joint becomes narrower. This extra bone growth sometimes forms lumps on the sides of the joint, called bone spurs or osteophytes. Inflammatory cells and chemicals are sent by the body into the joint to help repair the damage. Unfortunately, these inflammatory cells and chemicals also cause collateral damage. The membrane around the joint becomes thickened, and excess lubricating fluid is produced causing the joint to become swollen, hot, red and stiff, particularly in the mornings.
Many people have osteoarthritis but not everyone has pain. Pain is a very complex process, and feeling more pain does not always mean that there is more damage in our joints. While osteoarthritis cannot be reversed or cured, there are lots of things we can do to manage it and still live an active, fulfilling life. You have already taken the most important step, which is to educate yourself and understand what normal aged-related changes are going on in our bodies. Other useful tools to help us manage osteoarthritis include:
Specific exercise
Activity modification
Medications
Surgery (in severe cases)
Exercise for Osteoarthritis:
Type:
Resistance Exercise (lifting weights)
Aerobic Exercise
Weight Loss Exercise
Amount:
Resistance exercise, 3 days per week
Aerobic exercise on most days