Joint Damage: What Causes It and What You Can Do Now

Joint damage can start quietly. One day you bend, squat, or climb stairs and something clicks — next week it hurts more. Damage isn’t always dramatic; wear-and-tear, inflammation, injuries, and metabolic problems can all break down joint tissue over time. The good news: early action often limits further damage and keeps you moving.

What causes joint damage?

Common causes are simple and specific. Osteoarthritis is the most frequent — cartilage wears away after years of use or after an injury. Rheumatoid arthritis is an autoimmune problem that attacks the joint lining and can cause fast damage if untreated. Repeated injuries (like sports sprains), untreated infections in a joint, gout (uric acid crystals), and some meds or metabolic diseases also damage joints.

Look for these signs: persistent joint pain, stiffness after rest (especially morning stiffness that lasts over 30 minutes), swelling, reduced range of motion, catching or locking, and warmth or redness around a joint. If you have fever with joint pain or sudden, severe swelling, see a doctor quickly — that can mean infection or crystal arthritis.

Treatments and smart choices

Start with clear steps you can take today. Low-impact exercise (swimming, cycling, walking) keeps muscles strong and joints stable. Strengthening your thigh and hip muscles helps knee and hip joints a lot. Stretching and mobility work reduce stiffness. For weight-bearing joints, losing even a few pounds cuts load — research shows each pound you drop can reduce knee load by about four pounds per step.

Medications can ease pain and slow damage when needed. Over-the-counter NSAIDs like ibuprofen or naproxen reduce inflammation; topical options (diclofenac gel) help localized pain. For inflammatory arthritis, doctors use disease-modifying drugs such as methotrexate or biologics (for example, TNF inhibitors) to prevent long-term damage. Steroid injections can calm a swollen joint for weeks to months. Always check with your clinician about side effects and interactions.

Supplements like glucosamine and chondroitin have mixed evidence — some people notice benefit, others don’t. Omega-3 fish oil may help inflammation modestly. Check vitamin D levels; low D can worsen bone and muscle health.

Physical therapy, braces, orthotics, and simple home tools (reachers, shower chairs) make daily life easier and reduce strain. When conservative care fails, surgical options range from arthroscopic repair to joint replacement for severely damaged hips or knees.

If your pain stops you from sleeping, walking, or working, or if swelling comes on fast, see a healthcare provider. Early diagnosis — X-ray, MRI, or blood tests depending on the situation — guides the right treatment. Small, consistent steps now usually pay off big later. Want specific tips for a knee, hip, or hand problem? Check the articles and guides on PillPack Supplies or talk to your clinician for a plan that fits your life.