Osteoarthritis is a common condition that affects millions of people around the world. It happens when the protective cartilage that cushions the ends of bones in our joints wears down over time. Most often, this happens in the knees, hips, hands, and spine. Many people believe that once osteoarthritis starts, it will just keep getting worse, and there is nothing that can be done to slow it down. But science is showing that this is not entirely true. There are ways to slow down the progression of osteoarthritis, and some of these methods are backed by strong research and expert recommendations.
One of the most important things to understand is that osteoarthritis is not just about aging. While it is more common in older adults, it can also affect younger people, especially those who have had joint injuries or who are overweight. The good news is that even if you have been diagnosed with osteoarthritis, there are steps you can take to help slow down how fast it gets worse and improve your quality of life.
Exercise is one of the most effective ways to slow down osteoarthritis. Research shows that regular physical activity, especially low-impact aerobic exercise, can reduce pain, stiffness, and swelling in the joints. Studies recommend doing gentle exercises like walking, swimming, yoga, or tai chi for about 30 to 60 minutes, three to four times a week. These types of activities help keep the joints moving, reduce inflammation, and support the muscles around the joints, which can take pressure off the cartilage and slow down further damage [5]. The Arthritis Foundation also supports this approach, noting that staying active is a key part of managing osteoarthritis and can help people stay independent longer [4].
Another important factor is weight management. Extra weight puts more stress on the joints, especially the knees. When you lose weight, you reduce the load on your joints, which can help slow down the breakdown of cartilage. Studies have shown that even a small amount of weight loss can make a big difference in reducing pain and improving joint function [5]. This is not just about dieting, but also about making healthy lifestyle choices that support long-term weight control.
Diet also plays a role in slowing down osteoarthritis. Some research suggests that eating foods rich in omega-3 fatty acids and polyphenols can help reduce inflammation in the body. Omega-3 fatty acids are found in fish like salmon and mackerel, as well as in flaxseeds and walnuts. Polyphenols are found in foods like berries, green tea, and turmeric. Studies have found that people who eat more of these foods tend to have less joint pain and better physical function [2]. Curcumin, which is the active ingredient in turmeric, has been shown in clinical trials to be as effective as some pain medications for reducing arthritis symptoms, and it may even help protect the joints from further damage [2].
In addition to exercise and diet, there are other lifestyle changes that can help. Managing stress, getting enough sleep, and avoiding activities that put too much strain on the joints can all make a difference. Some people find that using assistive devices like braces or walking aids can help reduce pain and prevent further joint damage. Education is also important. When people understand their condition and know what they can do to help themselves, they are more likely to stick with healthy habits and take an active role in their care [1].
There are also medical treatments that can help slow down osteoarthritis. While medications like acetaminophen, NSAIDs, and opioids are commonly used to manage pain, they do not stop the progression of the disease and can have side effects if used for a long time [7]. However, newer research is looking at drugs that may have a more direct effect on the underlying processes of osteoarthritis. For example, some studies are exploring the use of slow-acting drugs that target inflammation and cartilage breakdown, but these are still being tested and are not yet widely available [7].
Another area of research is the use of supplements. Some people take glucosamine and chondroitin, but the evidence for their effectiveness is mixed. Other supplements, like curcumin and omega-3 fatty acids, have shown more promise in reducing inflammation and improving joint function [2]. It is important to talk to a healthcare provider before starting any new supplement, as some can interact with other medications or have side effects.
Physical therapy is another important part of slowing down osteoarthritis. A physical therapist can help design an exercise program that is safe and effective for your specific needs. They can also teach you how to move in ways that protect your joints and reduce pain. Some studies have found that combining different types of exercise, such as strength training, flexibility exercises, and aerobic activity, can provide the best results [5].
Education and support are also key. Many people with osteoarthritis feel isolated or unsure about what to do. Joining a support group, talking to a healthcare provider, or working with a health coach can help you stay motivated and make healthy choices. Research has shown that people who participate in educational programs about osteoarthritis are more likely to stick with their treatment plans and have better outcomes [1].
It is also important to manage other health conditions that can make osteoarthritis worse. For example, people with diabetes or heart disease may need to take extra care to protect their joints. Managing these conditions can help reduce the overall burden on the body and slow down the progression of osteoarthritis.
Finally, it is important to remember that everyone is different. What works for one person may not work for another. The best approach is to work with a healthcare team to find the combination of treatments and lifestyle changes that works best for you. This may include a mix of exercise, diet, weight management, physical therapy, and medical treatments.
In short, osteoarthritis does not have to be a one-way path to worsening pain and disability. With the right approach, it is possible to slow down the progression of the disease and improve your quality of life. The key is to take action early, stay active, eat a healthy diet, manage your weight, and work with healthcare professionals to find the best treatment plan for your needs.
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC12629067/
[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC12618219/
[4] https://www.arthritis.org/getmedia/b2ee1543-5150-40a1-bf78-89840e1ebade/2024-Arthritis-Foundation-Annual-Report-Final.pdf
[5] https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2025.1708750/full
[7] https://pubs.acs.org/doi/full/10.1021/acsptsci.5c00521
