Cartilage Wear and Tear Is Natural with Age — But Here’s How to Reduce Its Progression

Understanding Cartilage: The Unsung Hero of Your Joints

Cartilage is the smooth, rubbery tissue that cushions your joints, allowing bones to glide effortlessly during movement. It absorbs shock and prevents painful friction.

Over time, everyday activities — walking, climbing stairs, even standing — cause gradual wear and tear. This is part of natural ageing and may eventually lead to osteoarthritis, where cartilage thins and joint movement becomes painful or stiff.

While the body’s ability to repair cartilage is limited, joint pain and stiffness are not inevitable. Science-based strategies can help protect and preserve your cartilage for longer.

1. Exercise Smart: Keep Joints Moving Without Overloading Them

Movement is essential for joint health — it stimulates nutrient flow to cartilage and strengthens the muscles that support your joints.

Try to include a combination of these:

• Gentle range-of-motion exercises: heel slides, leg lifts

• Strengthening movements: target your quadriceps, hamstrings, and glutes

• Low-impact aerobic activities: swimming, cycling, or brisk walking

• Stretching: maintain muscle flexibility and prevent stiffness

Consistency matters more than intensity — aim for regular, moderate sessions rather than occasional bursts. Always consult a physiotherapist for a personalised plan that matches your joint condition and fitness level.

2. Maintain a Healthy Weight: Less Load, Longer Cartilage Life

Excess body weight puts tremendous stress on weight-bearing joints like the knees, hips, and spine. Even one extra kilogram can add several kilograms of pressure to your knees with each step.

Sustained weight loss not only relieves joint pain but also slows down cartilage breakdown. Combine these habits for best results:

• Choose whole, unprocessed foods to reduce inflammation

• Eat omega-3 rich foods like oily fish, nuts, and green vegetables

• Stay hydrated to keep cartilage lubricated

• Work with a nutritionist to develop a realistic and balanced plan

A healthy weight supports your cartilage, heart, and overall metabolic health.

3. Recognise Early Warning Signs and Act Quickly

Early intervention is key. Subtle signs such as creaking joints, mild pain, or occasional stiffness can indicate early cartilage wear. Ignoring them allows degeneration to progress silently.

If you notice persistent discomfort, consult your doctor. Early imaging — X-rays or MRI — can detect subtle changes in cartilage health, allowing for tailored management such as:

• Physiotherapy for joint protection and strengthening

• Anti-inflammatory medication or injections for symptom control

• Assistive supports (braces or orthotics) to reduce load

Timely care can delay or even prevent osteoarthritis from advancing.

4. Adopt Lifestyle Habits That Support Long-Term Joint Health

Small daily choices make a big difference. Focus on habits that reduce unnecessary joint stress and improve blood flow to connective tissues:

• Maintain good posture and ergonomic sitting or standing positions

• Alternate between movement and rest throughout the day

• Wear supportive, cushioned footwear and replace worn-out shoes

• Avoid repetitive high-impact movements whenever possible

• Quit smoking and limit alcohol — both reduce blood supply to joints

Regularly review your activity routine and discuss any new symptoms with your clinician. Sustainable, mindful habits protect your joints as effectively as any medication.

Frequently Asked Questions

What are the early signs of cartilage wear or osteoarthritis?
Morning stiffness, mild aches, swelling, reduced flexibility, or a “crunching” sensation when moving are common early indicators.

Can diet help protect cartilage?
Yes — diets rich in anti-inflammatory foods such as oily fish, leafy greens, nuts, and berries help reduce inflammation and support cartilage metabolism. Staying well-hydrated is equally important.

Are there exercises that worsen cartilage wear?
Yes. High-impact or repetitive loading (e.g., running on hard surfaces, heavy squats with poor form) can accelerate damage. Stick to low-impact alternatives like swimming or cycling.

How does weight loss slow osteoarthritis?
Reducing body weight lowers the mechanical stress on joints, especially knees and hips. Even modest weight loss can improve mobility and reduce pain.

When should I see a doctor?
If you experience persistent joint pain, swelling, or restricted movement that interferes with daily life, seek medical assessment early.

Is surgery the only option for severe cartilage damage?
No. Surgery is a last resort. Many people benefit for years from physiotherapy, regenerative injections, lifestyle changes, and supportive devices before considering surgical intervention.

Take-Home Message

Cartilage wear is a natural process, but how you live determines how fast it progresses. With early action, smart exercise, good nutrition, and weight management, it’s possible to stay active and pain-free for years.

If you’re experiencing early symptoms or want a personalised plan to protect your joints, book a consultation with MSK Doctors — where evidence-based medicine meets regenerative innovation.