Osteoarthritis

Osteoarthritis (OA) is one of the most common joint conditions worldwide — and in Malaysia, it’s on the rise. Around 10–20% of adults are affected, a number that continues to grow as our population ages and obesity rates increase. With over half of Malaysian adults classified as overweight or obese, it’s no surprise that more people are experiencing joint pain and stiffness earlier in life.

Understanding Osteoarthritis

Once thought of as simple “wear and tear,” osteoarthritis is now known to be much more complex. It’s a disease that affects the whole joint — including the cartilage, bone, ligaments, and even the surrounding tissues. When these structures break down, the joint loses its smooth movement, leading to pain, stiffness, and reduced mobility. OA most commonly affects the knees, hips, hands, lower back, and neck. While it’s often seen after age 50, younger adults can also develop OA — especially those who have had previous joint injuries. There’s no cure yet, but osteoarthritis can absolutely be managed. The goal is to reduce pain, stay active, and maintain mobility and independence for as long as possible.

Why Does It Happen?

Several factors can increase the risk of developing OA:

• Age: The risk rises with age, though it’s not inevitable.

• Joint injury: Old injuries can speed up joint damage.

• Overuse: Repetitive strain from work or sports.

• Obesity: Extra weight puts more pressure on joints and increases inflammation.

• Weak muscles or poor alignment: These reduce joint support.

• Genetics and gender: OA tends to run in families and is more common in women.
  

Recognizing the Symptoms

Osteoarthritis tends to develop slowly, with symptoms building up over time:

• Joint pain or aching after activity

• Morning stiffness or stiffness after rest

• Clicking or cracking sounds with movement

• Swelling or tenderness

• Reduced flexibility or range of motion

• Weakness or a feeling that the joint “gives way”

Staying Active Is Key

Movement is medicine when it comes to osteoarthritis. Regular, gentle exercise helps strengthen the muscles that support your joints, reduces stiffness, and improves balance. Aim for 150 minutes of moderate activity per week.

A balanced exercise plan should include:

• Strength training – builds support around joints

• Range-of-motion exercises – keeps joints flexible

• Aerobic workouts – walking, swimming, or cycling

• Balance training – improves stability and prevents falls

Always check with your doctor or physiotherapist before starting a new program — the right movements can make all the difference.

Other Lifestyle Habits That Help

• Maintain a healthy weight: Every kilogram lost takes about four kilograms of pressure off your knees.

• Control blood sugar: High glucose levels can damage cartilage and worsen inflammation.

• Protect your joints: Use proper posture, supportive footwear, and warm up before exercise.

• Manage stress: Chronic pain can take a mental toll — relaxation, mindfulness, or gentle hobbies can help you stay positive and resilient.

• Rest when needed: Balance activity with adequate recovery and sleep.
  

Living Well With Osteoarthritis

Osteoarthritis doesn’t have to mean giving up the activities you love. With the right balance of movement, nutrition, and lifestyle care, you can reduce pain, protect your joints, and keep doing the things that bring you joy.