You can take steps to help prevent the development of osteoarthritis or to help prevent the progression of this condition. These steps include:

• Weight control. Maintaining a healthy weight may be the single most important thing you can do to prevent osteoarthritis.⁴ Being overweight puts extra strain on the joints, particularly the large weight-bearing joints such as the knees, the hips, and the balls of the feet. It is estimated that every 1lb of body weight means at least 3lb of stress at the knee joint, and even more at the hip joint. That would mean that losing just 5lb would take at least 15lb of stress off your knees. Extra weight may also alter the normal structure of the joint and increase the risk for osteoarthritis. Maintain a healthy weight to prevent or reduce joint damage and lower the stress on osteoarthritic joints. For more information, see the topic Healthy Weight.
• Injury prevention. Protect your joints from serious injury or repeated minor injuries to decrease your risk of damaging cartilage. Repeated minor injuries include those from job-related activities such as frequent or constant kneeling, squatting, or other postures that place stress on the knee joint.
• Exercise. Exercise can help reduce joint pain and stiffness. Light- to moderate-intensity physical activity may prevent a decline in, and may even restore, health and function.⁶ But some people with osteoarthritis may be reluctant to exercise because of joint pain after activity. You can take various steps to help relieve pain, such as heat and cold therapy or taking pain relievers, which may make it easier for you to exercise and stay active. Choose partial– or non–weight-bearing exercise, such as bicycling, swimming, or water exercise. You can also try light weight-lifting exercises, with supervision.

Osteoarthritis: Exercising with arthritis

Research shows that even modest weight loss combined with exercise is more effective in decreasing pain and restoring function than either weight loss or exercise alone.⁷

Young adults who have significant knee injuries have an increased risk of future osteoarthritis. Prevention of joint injuries during youth depends in good part on the use of proper sports equipment and on playing under safe playing conditions.⁸ A young person who has a serious knee injury can limit further damage by using a brace to stabilize the knee joint and by changing the way he or she does high-impact exercise.

A physical therapist or athletic trainer can help advise you on returning to activities after an injury.