Can I Reverse Joint Damage? A Physio’s Answer

Our body is made up of 360 joints. Joints are integral to human movement and play a pivotal role in our day-to-day function. That’s why joint damage - when not managed appropriately - can be detrimental to a person’s quality of life.

Joint damage is an inevitable part of aging. Gravity works against us as we sit, stand, walk and move through life and our joints take the brunt of it. Joints provide shock absorption and manage the impact of movement where two bones meet. This is particularly important at load-bearing joints such as the knees, hips and ankles. As these joints bear weight as we stand, walk and move, they often undergo degenerative changes faster than other joints.

The soft cushioning that coats our joints deteriorates with wear and tear, and in some cases, this can lead to a condition known as osteoarthritis. Osteoarthritis gradually worsens over time when joint cartilage gradually breaks down, leading to inflammation, pain, stiffness, and reduced mobility. Advanced osteoarthritis causes joint-space narrowing which can dramatically decrease range of movement and increase pain.

Soft tissue injuries can also lead to joint damage and increase a person’s susceptibility to arthritic changes later in life. Spraining or tearing a ligament, straining a muscle or damaging a tendon affects the stability of a joint and can lead to unwanted movement. This increases joint friction and can advance the progress of arthritis.

The level of wear can vary from person to person for a variety of reasons including lifestyle, genetics, diet and work status.

Unfortunately, there is no known cure to arthritis and advanced joint damage cannot be reversed. Once cartilage deteriorates, it does not regenerate. Medical researchers are actively working on ways to regenerate or repair cartilage, with several promising approaches under investigation. In the meantime, symptom reversal and functional improvement is possible with a carefully considered joint pain management plan.

It’s not all doom and gloom though! As a physiotherapist, I see patients suffering with joint pain daily and support them to manage their pain and stiffness and return to functional movement and even sport and activity. Although we are unable to regrow cartilage and put the cushioning back into joints, there are several strategies we can implement to support and nourish them.

1. Nourish your joints

Our joints need to be nourished from the inside out. Eating a healthy, balanced diet is vital in order to provide the body with the fuel it needs to repair and regenerate. Carefully selecting the right supplements helps to optimise your nutrition.  Flexee by Extracted is a clinically backed joint pain supplement that contains several evidence-dosed ingredients including the powerful Ovomet®. Ovomet® is a science-backed, un-denatured collagen type I, V and X which helps reduce inflammation and oxidative stress whilst providing the building blocks for cartilage and other joint tissues.

2. Strengthen muscles that support joints

Our muscles play an important role in supporting and stabilising our joints. Completing gentle strengthening exercises can be enough to offload the joints and relieve pain. Using a resistance band is an easy, hassle-free way to add load to your movement to build strength in your muscles. Click here to see my favourite resistance band exercises for joint pain. Physiotherapy-led rehabilitation for joint pain is often centred around muscle strengthening. The physiotherapist will prescribe specific exercises to target underused or weak muscles that - when strengthened - will offload and support your joints.

3. Lifestyle factors that make a difference

Another contributing factor that we must consider is lifestyle. Although it can be a very sensitive topic, it’s important to mention weight management as it can be crucial to diminishing pain and stiffness. By managing your weight effectively, you can positively impact your joint pain symptoms - losing weight decreases the load going through your joints and ultimately, decreases your pain. Consider eating an anti-inflammatory diet by centering your meals around foods that are known to have anti-inflammatory properties such as oily fish, berries, cruciferous vegetables, whole grain carbohydrates, legumes and fermented foods. Be consistent with your exercise programme as aforementioned whilst, at the same time, prioritise rest and recovery - good sleep hygiene and scheduling active rest days into your routine is imperative.

4. Seek professional help

Anyone with joint pain should know when it’s time to seek in-person care from a physiotherapist or other medical professional - a physiotherapist can offer bespoke assessment and treatment options tailored to your individual needs. If your pain and stiffness does not improve or even worsens after starting a new joint pain management plan, it is sensible to seek medical advice.

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