Easing Achy Joints: A Practical Guide for Older Australians
Joint pain has become one of the most common complaints in later life. Nearly one in three Australians over the age of 75 reports osteoarthritis or related joint symptoms, and knee pain alone accounts for more than one in forty visits to a GP. Updated national guidelines released in 2024 confirm that, while severe cases may require surgery, most everyday discomfort can be eased—or even prevented—through steady, early lifestyle changes.
safetyandquality.gov.au | racgp.org.au
Why Do Joints Ache With Age?
As we grow older, cartilage thins, synovial fluid loses its lubricating viscosity, and surrounding muscles gradually weaken, reducing their shock-absorbing capacity. Micro-inflammation from past sports injuries or decades of desk work can magnify these structural changes, triggering pain during everyday tasks like climbing stairs or opening jars. While wear and tear are inevitable, the rate at which they appear is surprisingly modifiable.
Daily Movement: The Best Medicine
Daily movement is the most effective intervention. A 2024 meta-analysis found that joint-specific resistance training—such as wall-sits, seated leg extensions, or light kettlebell deadlifts—can reduce knee or hip pain by up to 30 percent while improving functional strength. Trainers are increasingly focusing on activating the vastus medialis oblique (VMO) and gluteal muscles to stabilise the knee and hip. Even bodyweight versions of these exercises offer significant benefit. Regular walking—around 6,000 steps a day—and low-impact cardio activities like swimming or cycling help nourish cartilage by circulating nutrient-rich fluid through the joints.
mdpi.com
Weight Management: A Key Factor
Weight management comes a close second. Every extra kilogram adds roughly three kilograms of pressure across the knees, meaning that losing 5 kg can reduce joint load by the equivalent of 15 kg per step. A 2024 review in the Australian Journal of General Practice found that adults who combined gentle calorie restriction with strength training experienced both pain relief and slower structural deterioration on follow-up X-rays.
racgp.org.au
Supplements: Filling the Gaps
For many, diet alone doesn’t cover all therapeutic needs—and that’s where evidence-based supplements come in. A 2024 systematic review confirmed modest but measurable pain relief from pharmaceutical-grade glucosamine sulfate and chondroitin taken consistently for at least three months. A 2025 trial suggested added benefits when those compounds were combined with hyaluronic acid, marine omega-3s, and type II collagen. Look for supplements that disclose dosages (1,500 mg glucosamine and 1,200 mg chondroitin per day are standard) and offer third-party testing. Always consult your GP or pharmacist before starting new supplements—especially if you’re on warfarin or diabetes medication.
link.springer.com | scirp.org
Medicines: Still an Option
Conventional medications remain valuable tools. Current Australian guidelines recommend starting with paracetamol for occasional discomfort, escalating to topical non-steroidal anti-inflammatory gels or patches, and using oral NSAIDs only for flare-ups under medical supervision. Corticosteroid or platelet-rich plasma injections can help during stubborn episodes. Joint replacement surgery is generally reserved for cases where pain interferes with sleep or daily independence despite comprehensive conservative care.
safetyandquality.gov.au
Whole-Body Wellness Matters
Whole-body wellness enhances all of these strategies. Resistance training not only supports joints by preserving muscle mass but also helps reduce blood pressure and mortality risk in older adults. Balanced nutrition supports mood and immunity. Adequate sleep (aim for 7–8 hours) allows cartilage-producing cells to perform nighttime repair work. Even brief social interactions—a chat with a neighbour or a tai chi class—can release endorphins that naturally reduce pain perception.
Mayo Clinic Press | Verywell Health
Simple, Practical Steps
The path forward is refreshingly straightforward:
- Keep a pair of light resistance bands near the couch and train during TV ads.
- Swap one processed snack for a handful of omega-3-rich walnuts.
- Track your steps until a 30-minute daily walk becomes second nature.
- Schedule a medication review with your pharmacist to check for drug–nutrient interactions.
- Most importantly, listen to your body’s signals—without letting them dictate your life.
Pain is a message, not a verdict. With consistent movement, thoughtful nutrition, and evidence-based support, many older Australians can look forward to steady strides rather than stiff shuffles in the years ahead.