The Rise of Preventive Joint Care: What You Can Do in Your 30s?
Joint pain, a condition earlier confined to people in their late 40s, early 50s, or so, has now shifted to those in their 30s. Of course, this shift hasn’t happened without a reason. One can attribute this shift to many!
People in their early 20s must consider this an early warning. However, for those already journeying through their 30s, yet to experience joint pain or already suffering from it to some extent, here’s what you can do to prevent the condition or stop it from worsening.
Why Are People in Their 30s on the Joint Pain Radar?
More and more people in their 30s are falling prey to conditions like joint pain. But why is this happening? While individual causes may vary, let’s look at some generic ones.
- Sedentary Lifestyles
Most people in their 30s sit for 15-16 hours on their desk, working on a desktop or a laptop, and spend most of the remaining hours, binge-watching. Such lack of motion confines blood flow and nutrient delivery to cartilage, resulting in premature breakdown.
- Weekend Workouts
Many 30s youngsters stay glued to the screens throughout their 5-day week. And then, they hit the gym on Saturdays and Sundays, performing high-impact workouts (usually without warmups) to compensate for the inactivity. This stresses the unprepared joints excessively, resulting in injuries and faster wear and tear.
- Neglecting Nutrition
Today’s diets often lack essential nutrition vital for joint health.
Calcium, vitamin D and Omega-3 fatty acids can affect bone health, and strength, cartilage integrity, and lead to inflammation, further deteriorating joint health and overall well-being.
- Poor Posture
Craning necks while talking over the phone, slouching over laptops and improper posture throughout the day imbalances and stresses the neck, spine and shoulders.
As a result, these body parts result in chronic pain and potentially long-term joint damage.
- Genetic Predisposition
Some people may be genetically predisposed to specific joint conditions like rheumatoid arthritis or osteoarthritis. In many other cases, past injuries or even minor ones can make the joint susceptible to joint pain and weakening in later years.
Joint Pain Signs You Must Not Ignore!
So, you’ve seen what can cause joint pain in your 30s. However, joint pain shows some signs when it strikes or is about to hit you. Let’s look at such signs you must not ignore.
- Morning Stiffness: Stiffness for more than 15-30 minutes after waking up, particularly in the knees, wrists, or hands.
- Swelling: Noteworthy warmth, puffiness, or tenderness around a particular joint.
- Reduced Motion Range: Difficulty moving, bending, or straightening a joint.
- Persistent Pain: Joint pain that persists for a long time and worsens after periods of inactivity, or activity or doesn’t subside with rest.
- Unexplained Fatigue: Systemic fatigue can occur as an early symptom, particularly in the case of rheumatoid arthritis.
When you experience these signs, particularly for a prolonged period, you must consult an orthopedic specialist to prevent further damage.
Joint pain isn’t desirable in the 30s and even beyond. However, the good thing is you can prevent it to the best possible extent with some precautionary measures. Let’s look at them.
5 Precautionary Measures to Prevent Joint Pain in the 30s and Beyond
Here are some straightforward tips that can help you ward off joint pain.
- Ensure Daily Activity
Remember, consistency reduces the intensity. So, don’t push your body once a week but do so every day. Indulge in swimming, Yogasan, cycling, or brisk walks – whatever suits you. Movements lube your joints, strengthening the muscles surrounding them and improving their flexibility to keep pain at bay and make joints less vulnerable to injuries.
- Engage in Strength Training
Muscles support your joints. Hence, strengthening them is integral to preventing joint pain.
Thus, you must include resistance training twice to thrice a week with exercises like push-ups, lunges, and squats that replicate natural movements and work multiple joints out.
- Practice Proper Posture
Ergonomics matter and have become more relevant than ever, particularly in today’s age.
Thus, you must maintain the right posture. To do so, set up an ergonomic workstation. Sit with your back supported, shoulders relaxed, and screen at eye level.
Make sure you take breaks every half an hour to stretch or take a short walk around.
- Maintain a Joint-Friendly Diet
Your kitchen also matters in your endeavors to maintain healthy joints. So, be careful about what you eat and ensure your diet comprises foodstuffs that support joint health.
Specific diet suitability may vary. However, some generic suggestions include nuts and seeds, leafy green vegetables, fatty fish, turmeric, ginger, seasonal fruits, etc.
- Watch Your Weight!
An additional 10 pounds of weight can exert 40-60 pounds of pressure on your knees. Yes. Hence, you must watch your weight and control it to reduce joint stres and minimize the risk of osteoarthritis. See your doctor to learn what your healthy weight range is.
Need Personalized Guidance on Joint Health?
Visit Ranka Hospital, one of Pune’s leading and trusted orthopedic hospitals with over 24 years of experience treating thousands of orthopedic patients. Our specific guidance helps maintain healthy joints for people of all ages, including those as young as their 20s, 30s, or early 40s. Our comprehensive preventive treatment touches every aspect, including diet, activity, and postural corrections. Call us at +91 – 20 – 24261530 for an appointment.
