Why India needs to take joint health seriously
It started with something as ordinary as climbing the stairs. Every morning, 52-year-old Meena would stop halfway up the staircase to her apartment in Pune. At first, she blamed tiredness. Then she blamed age. When the pain became more frequent, she simply changed her routine. She stopped taking the stairs, shortened the evening walks she once enjoyed with her husband and eventually gave them up altogether. Sitting on the floor during family gatherings became difficult. Playing with her grandchildren became something she watched from a chair rather than something she could join.
Meena’s experience is becoming increasingly familiar. For many people, joint pain begins quietly, with a little stiffness in the morning or a twinge while climbing stairs. They adjust their lives around it, often telling themselves that it is simply what happens with age. But persistent joint pain is not something that should be silently accepted. It deserves attention, assessment and, where necessary, treatment.
The scale of the problem is considerable. Musculoskeletal conditions affect around 1.71 billion people worldwide and are the leading contributor to disability globally. Osteoarthritis alone affected an estimated 528 million people in 2019, according to the World Health Organization.
India is facing a particularly heavy burden. A study based on Global Burden of Disease 2019 data found that the number of people with osteoarthritis in India rose from 23.46 million in 1990 to 62.35 million in 2019, a 2.66-fold increase. Knee osteoarthritis was the most common form.
A Growing Burden in India
Joint problems are no longer something to think about only after retirement. Ageing is an important risk factor, but so are previous injuries, excess weight, repeated stress on joints and certain underlying diseases. The burden can be especially significant for people whose work involves prolonged standing, lifting, squatting or other repetitive physical activity.
Knee osteoarthritis can affect people well before old age. A painful knee in your 40s should not automatically be dismissed as “normal ageing”. Early assessment can help identify the cause of pain and determine how best to manage it before mobility becomes increasingly restricted.
Why Do Joints Hurt?
A healthy joint allows bones to move smoothly against each other. Cartilage and other tissues help provide cushioning and stability. With osteoarthritis, the entire joint is affected, not just the cartilage. Changes can develop gradually, resulting in pain, stiffness, swelling and difficulty moving the joint.
Age is one factor, but it is not the whole story. Previous joint injuries, repeated strain, excess weight, genetics and some other health conditions can also increase the risk. This is why joint pain should not be reduced to a simple story of “wear and tear”.
Warning Signs We Often Ignore
The first warning sign may be something deceptively small: stiffness when getting out of bed, pain while climbing stairs or difficulty getting up from a chair. Other signs can include swelling, reduced range of movement, persistent pain after activity and increasing difficulty squatting or sitting cross-legged.
These symptoms do not necessarily mean that a person has osteoarthritis. But persistent or worsening pain should not be self-diagnosed or ignored. A doctor or qualified health professional can assess the symptoms and determine whether further investigation is needed.
Weight Matters
For the knees and other weight-bearing joints, carrying excess weight can increase the mechanical load placed on them and is an established risk factor for osteoarthritis.
The answer, however, is not crash dieting or punishing exercise. Even gradual, sustainable weight management can be part of a broader strategy to reduce symptoms and improve physical function. For people who are overweight or living with obesity, a healthcare professional or dietitian can help set realistic goals.
Exercise Is Part of Treatment
When a joint hurts, the instinct is often to stop moving. That can become a trap. Reduced activity can lead to weaker muscles and poorer physical function, making everyday movement even harder. WHO recommends physical activity as an important part of managing osteoarthritis, with exercise helping to strengthen muscles and improve mobility.
The right exercise depends on the person, the joint involved and the severity of the problem. Walking, swimming, cycling, yoga, Tai Chi, physiotherapy, stretching and muscle-strengthening exercises may all have a role. For someone with significant pain or limited mobility, a physiotherapist can help design an exercise programme that is safe and appropriate.
For adults, WHO recommends at least 150 minutes of moderate-intensity physical activity a week, along with muscle-strengthening activities on two or more days a week. The target should be adapted when a person has a health condition or mobility limitation.
Food Can Support Joint Health
There is no single food that can “cure” joint disease. But a balanced diet can support healthy body weight, muscle strength and overall health. A sensible eating pattern should include adequate protein, calcium, vitamin D, fruits, vegetables, whole grains, pulses, nuts and seeds, along with healthy sources of fats such as those containing omega-3 fatty acids.
At the same time, it is worth cutting back on sugary drinks and heavily processed foods, particularly when excess calorie intake is contributing to weight gain. Vitamin and mineral supplements should not be taken simply because someone has joint pain. If a deficiency is suspected, it is better to discuss testing and supplementation with a healthcare professional.
Treatment Is More Than Painkillers
There is no single treatment that works for everyone with joint disease. Good management often involves a combination of education, exercise, weight management, physiotherapy and medicines when appropriate. Braces or other assistive devices may help some people, while surgery, including joint replacement, can be considered in severe cases when other measures have not provided adequate relief.
The important point is that treatment should be tailored to the individual rather than based on the assumption that every painful knee needs the same solution.
What You Can Do Now
Joint health is not something to think about only when pain becomes severe. Stay physically active, strengthen your muscles, maintain a healthy weight and avoid sitting for long periods without movement. If your work places repeated stress on your joints, pay attention to technique, posture and opportunities to change position or take breaks.
WHO also recommends regular physical activity and muscle strengthening as part of a healthy lifestyle. Most importantly, do not wait until pain begins to dictate what you can and cannot do. If climbing stairs, walking, getting out of a chair or performing everyday activities becomes increasingly difficult, seek medical advice.
Keep Moving, Keep Living
The real cost of joint disease is not measured only in X-rays, medicines or hospital bills. It is measured in the walk that gets abandoned, the family gathering where someone can no longer sit comfortably on the floor, the game with grandchildren that becomes a spectator sport, and the everyday independence that slowly begins to disappear.
Joint pain may be common, but losing mobility should never be treated as an inevitable part of growing older. Early attention, appropriate exercise, healthy weight management and timely medical care can help people protect their mobility and preserve the freedom to keep doing the things that make life worth living.
