As we age, it’s not uncommon for our hips and knees to start voicing their complaints. These hardworking joints have carried us through decades of movement — and they deserve a little extra care in our senior years.
Whether it’s arthritis, past injuries, or simple wear and tear, joint pain doesn’t have to sideline you from the activities you love.
Osteoarthritis is the most common cause of hip and knee pain as people age, says Dr. James C. Johnston, an orthopedic surgeon and chief of the orthopedics division at Greater Baltimore Medical Center.
Osteoarthritis is a condition in which cartilage gradually deteriorates, leading to stiffness and discomfort. Collagen plays a significant role in osteoarthritis because it’s a key structural protein in cartilage, the tissue that cushions joints, Johnston says.
Pain arises when “the bone beneath the cartilage starts to get irritated, inflamed and swollen,” he added.
There is a second layer of tissue inside the knee called the meniscus. With arthritis, the meniscus has to support more of your weight and you get meniscal tears, he says.
Injuries from years past may also resurface with age, and in some cases, changes in posture or walking patterns can stress the joints even more.
Other culprits include bursitis, tendonitis, and reduced bone density. Even inactivity can contribute — when muscles weaken, joints lose support and alignment, leading to discomfort.
“Most people get wear and tear arthritis,” Dr. Johnston said. “The pain that’s worse with activity, better with rest.”
Weight management plays a big role in relieving joint pain. “Every extra pound adds pressure on your hips and knees so even a modest weight loss can relieve discomfort,” he says.
Johnston also recommends low-impact exercise, which can have significant positive effects on osteoarthritis, especially for the knees and hips.
“Avoid jogging or any high-intensity exercising where you are jumping up and down. That tends to really aggravate the arthritis.”
Ice offers relief from the swelling. It’s best applied for 15 or 20 minutes after you exercise, Johnston says.
Still no relief? Try NSAIDS or nonsteroidal anti-inflammatories like Aleve, Ibuprophin and the topical gel Voltaren. They help reduce the body’s production of substances that cause pain and inflammation.
There are prescription options too, such as steroids, Johnston says. In acute cases, “We give cortisone shots inside the joint that decrease swelling and inflammation.”
The next step patients can take is physical therapy, which is especially helpful for knee arthritis. The physical therapist is there to evaluate and prescribe the right exercises.
“When you have arthritis, oftentimes you get instability in the joint,” Johnston says. “Physical therapy helps you strengthen the muscles, particularly the quadricep, which helps with instability in the affected area.”
Supplements can play a supportive role in managing arthritis, particularly when used alongside conventional treatments like medication, physical therapy, and lifestyle changes.
While they are not a cure, some supplements may help reduce inflammation, support joint health, and alleviate pain.
Glucosamine is a supplement that is worth trying, Johnston says.
Joint replacement surgery is typically recommended as a last resort. “It’s different for everyone, but we always tell people that they’re the ones who decide when it’s time for surgery,” he says. “You’ve gone up that ladder of different treatments and activity modification, but you are still having pain.”
“People opt for an elective surgery when the pain keeps them up at night and they can’t participate in daily activities,” he says.
Hip and knee issues are common, but they don’t have to define your life, Johnston says.
With the right strategies and support, you can stay active and independent and enjoy life.