The best way to combat disease is to prevent it from occurring in the first place. Prevention is easiest when the cause of a disease is clear and there is an effective weapon to ward it off. Vaccination against smallpox is a good example.

Prevention of osteoarthritis (OA) is not so simple. Because there are multiple causes, or risk factors, there are also multiple strategies for prevention and risk reduction.

Risk-reduction strategies

Since targeted prevention is not yet possible, the next best strategy is to reduce risk factors for OA and take steps to support joint health. To lower the risk of developing OA:

• Maintain a normal body weight. Studies show that people who maintain a healthy weight are less likely to develop OA as they age. In one recent study looking at how obesity influences the risk for OA, researchers found that people who stayed at a normal weight throughout their lives had the lowest risk of any group in the study (30 percent), whereas those whose weight fluctuated from normal to overweight/obese had the highest lifetime risk of knee OA (60 percent).
   
• Stay physically active. Physical activity and its effects –enhanced strength, flexibility and endurance – have protective benefits. An analysis of 28 studies found that physical activity was associated with an increase in the amount of cartilage within knee joints and a decrease in cartilage defects.
   
• Avoid injury. Physical activities that involve fewer and less forceful contacts with objects and other people are associated with lower injury rates than contact sports. For example, walking, gardening/yard work, cycling, swimming, and dancing are activities that carry a low risk of injury. Getting a mix of different activities rather than a "heavy dose" of just one type of activity also may help avoid injury. For example, evidence from 7 studies of running injuries found that people who ran 40 or more miles per week were 2 to 3 times more likely to be injured in a 1-year period than people who ran 5 to 10 miles per week.

In addition, follow these tips to protect joints:

• Use big joints for big jobs. When lifting or carrying, use the largest and strongest joints and muscles to avoid straining smaller joints.
   
• Pace yourself. Alternate periods of heavy activity with periods of rest.
   
• Practice good posture. Stand and sit up straight to protect the joints in your neck, back, hips, and knees.
   
• Don't be stiff. Changing positions regularly will help decrease stiffness in your joints.
   
• Listen to your body. Increased pain or swelling after activity or exercise may indicate that you have overstressed your joints. Do less next time, and take more breaks. Don't ignore pain that persists or is worse than usual.
   
• Vary the routine. To keep moving, stay strong, and avoid injury, don't do the same activity every day.
   
• Don't be a weekend warrior. When starting a new activity, take it easy until you know how your body reacts to the activity.
   
• Ask for help. Don't try to do a job that is too big to handle alone. Get another pair of hands to help.
   
• Use protective gear. Wear joint padding when skating, playing soccer or hockey. Play at baseball fields that have installed break-away bases to avoid ankle injury when sliding.

Next: Is It Osteoarthritis?