Tips by a Rheumatologist for Strong, Healthy Joints!

November 20, 2025

By Dr Anindita Santosa, Consultant Rheumatologist

Why Prevention Matters More Than You Think

We often think about joint health only when pain sets in — like that first hint of knee discomfort, morning stiffness, or aching fingers after a long day. But just like caring for your heart or skin, looking after your joints works best when it’s proactive, not reactive. The good news? Maintaining healthy joints doesn’t require extreme workouts or costly supplements. Instead, it comes down to simple, proven habits that, when practiced consistently, can make a lasting difference in how you move and feel.

Move to Protect Your Joints

Staying active is one of the best ways to protect your joints. Yet, many people still believe that rest is needed when pain manifests. In truth, movement is essential for joint health. Research shows that regular, gentle exercise helps lubricate joints and strengthen the muscles that support them, easing stiffness, reducing pain, and improving function over time.

Low-Impact Wins

Choose activities that are gentle on joints like:

Swimming or aqua therapy
Cycling
Brisk walking
Yoga or Pilates
Tai chi for balance and flexibility

Tip: If you have arthritis or joint injuries, it’s best to steer clear of high-impact exercises (like jumping and running on hard surfaces).

Daily Stretching

A few minutes of gentle stretching in the morning or after sitting long hours prevents stiffness and maintains range of motion — especially for the neck, shoulders, and knees.

Watch Your Weight — Your Joints Feel It

Every extra kilogramme adds approximately four to six kilogrammes of pressure on your knees when you walk. Which is why, maintaining a healthy weight helps reduce wear-and-tear on weight-bearing joints like the hips, knees, and ankles. Simple Strategies

Eat balanced meals with more vegetables, lean proteins, and whole grains.
Limit processed foods high in sugar or salt — they can promote inflammation.
Practice mindful eating; small changes accumulate over time.

Research shows: Weight loss of just five to 10 per cent can significantly reduce knee pain in osteoarthritis. Additionally, GLP-1 analogues, commonly used for diabetes management, have shown potential in osteoarthritis treatment. These medications might help reduce inflammation and cartilage degradation, highlighting their possible role beyond blood glucose (sugar) regulation.

Mind Your Posture and Ergonomics

Poor posture strains your joints and supporting muscles. Singapore’s screen-heavy lifestyle makes this a quiet contributor to neck, shoulder, and back pain. Everyday Fixes

Keep screens at eye level to avoid hunching.
Use chairs with lumbar support if sitting long hours.
Take movement breaks every 30 minutes to an hour — stand, stretch, or walk briefly.
Avoid slumping on soft couches for prolonged periods.

Support Joint Health from Within

Nutrition That Nurtures

Certain foods help reduce inflammation and nourish cartilage:

Omega-3-rich fish (salmon, sardine, mackerel)
Nuts and seeds (walnuts, flaxseed)
Fruits and vegetables with antioxidants (berries, leafy greens)
Vitamin D and calcium for bone support
Curcumin

Supplements? Only When Necessary

While glucosamine and chondroitin are popular, evidence for benefit is mixed. As a rheumatologist, I’ll only recommend supplements only if there’s a proven deficiency or clinical indication — not as a blanket prevention measure.

Listen to Your Joints — They Whisper Before They Shout

Mild pain after exercise or stiffness after long inactivity is normal. But pain that persists, swells, or wakes you from sleep deserves attention. Seek medical advice if you experience:

Swelling or warmth around joints
Stiffness lasting more than 30 minutes in the morning
Difficulty gripping, walking, or bending
Unexplained fatigue or low-grade fever

Early diagnosis and targeted therapy can prevent irreversible joint damage — especially for autoimmune forms like rheumatoid arthritis or ankylosing spondylitis.

How Aaria Rheumatology Can Help

At Aaria Rheumatology, we believe healthy joints are the foundation of lifelong mobility. Our specialist provides:

Preventive joint assessments for early detection of arthritis
Personalised care plans combining exercise, nutrition, and medical management
Expert guidance on when to use medications, supplements, or lifestyle therapy
Long-term support to help you stay active and pain-free

We don’t just treat arthritis — we help you protect your joints before arthritis begins. If you’re noticing recurring pain or stiffness, contact us today to book a consultation and take the first step toward lifelong joint health.

Conclusion: Small Steps, Stronger Joints

Healthy joints aren’t a matter of luck — they’re a result of consistent, mindful care. With the right habits and awareness, you can stay mobile, flexible, and comfortable for years to come. Your future self will thank you. Related Articles:

Osteoarthritis vs Rheumatoid Arthritis – What’s the Difference
When Joint Pain Isn’t Just Age – Recognising Early Signs of Arthritis
Ankylosing Spondylitis – The Hidden Cause of Morning Back Stiffness

Disclaimer: This article is for general educational purposes only and does not replace professional medical advice. If you experience persistent back stiffness or unexplained pain, please consult a qualified healthcare professional. References: