🌿 Arthritis in Your Joints — What It Is, What Causes It, and How to Avoid Surgery

Arthritis doesn’t have to mean giving up your favourite activities or heading straight for surgery.
Most people are surprised to learn that the body responds extremely well to the right kind of strengthening, mobility work, and lifestyle habits.

Here’s what you need to know:

🔶 Why Arthritis Happens

Arthritis simply means the joint is experiencing irritation, inflammation, or cartilage changes.
It can happen from:

• Age-related wear

• Old injuries

• Muscle weakness

• Poor movement mechanics

• Being sedentary

• Genetics

• High-impact repetitive activities

But your joints are not “bone on bone overnight.” They usually deteriorate slowly — which means you have lots of opportunity to intervene.

🔶 When Do People Actually Need Surgery?

Surgery is usually considered only when:

• Pain is constant, even at rest

• Pain significantly limits daily activities (walking, standing, stairs, getting out of a chair)

• You’ve tried conservative treatments for 3–12 months without improvement

• The joint has severe structural changes (e.g., advanced osteoarthritis)

• Quality of life is heavily affected

Many people will never reach this point if they strengthen early.

🔶 Types of Joint Surgery

Depending on the joint and severity, common surgeries include:

✔ 1. Joint Replacement (Most Common)

• Hip replacement

• Knee replacement
  This is when the damaged joint surfaces are replaced with artificial components.

✔ 2. Arthroscopy

A camera is inserted to clean up cartilage, remove debris, or smooth rough areas (less common now for arthritis).

✔ 3. Osteotomy

Bone is reshaped or realigned to reduce pressure on the damaged joint (often used for younger patients with knee arthritis).

🔶 Non-Surgical Treatments That Often Work Better

Most people can dramatically improve arthritis symptoms with:

✔ Strength Training (the #1 recommendation)

Strong muscles reduce joint load and pain.
Clinical Pilates, resistance training, and functional strength are extremely effective.

✔ Weight Management (if applicable)

Every 1kg of weight lost removes approx. 4kg of pressure from your knees.

✔ Mobility & Alignment Work

Improves how forces travel through the joint.

✔ Balance & Stability Training

Prevents falls and reduces joint strain.

✔ Physiotherapy

Targeted strengthening, gait re-training, and manual therapy.

✔ Medication Support

Anti-inflammatories or corticosteroid injections for short-term relief.

✔ Lifestyle Adjustments

Hydration, sleep, reducing long periods of sitting, and stress management all help control inflammation.

🔶 Risk Factors That Increase Arthritis & Surgery Likelihood

People are more likely to see arthritis progress if they have:

• Muscle weakness (especially hips, quads, glutes)

• High stiffness from inactivity

• Previous joint injuries

• Being overweight

• High-impact sports over many years

• Poor movement mechanics (knees collapsing, uneven loading)

• Family history

• Age 50+

• Sedentary lifestyle

• Chronic inflammation

Addressing these early can dramatically slow progression.

🌱 The Bottom Line

Arthritis doesn’t mean you’re headed toward surgery — most people can avoid or delay surgery by moving smarter, building strength, and improving joint mechanics.

The goal is not perfect cartilage — the goal is a strong, stable, resilient body that supports you every day.

If you’d like help building a personalised program for your joints, I’m always here to guide you. 💚