Joint Health in Midlife: Early Intervention Opportunities
Published by Dr Oliver Khoo at Wednesday, July 2, 2025
Many people in their 40s and 50s begin to notice subtle changes in their joints—a stiff knee in the morning, a hip that aches after a long walk, or a shoulder that doesn't feel quite right. While these symptoms may seem minor at first, they can be early indicators of joint degeneration. The good news is that early intervention can significantly delay or even prevent the need for joint replacement surgery.
Here are some of the most effective strategies to preserve joint health during midlife:
Carrying excess body weight is one of the most significant contributors to joint wear and tear, particularly in the hips and knees. For every extra kilogram of body weight, there is approximately four kilograms of added pressure on the knee joint during daily activities like walking or climbing stairs.
Even modest weight loss can reduce pain and improve joint function. For many patients, a targeted approach involving dietitians and lifestyle coaches—combined with achievable fitness goals—can make a tangible difference.
Structured physiotherapy not only helps alleviate current joint pain but also builds muscle strength to support joint mechanics. A skilled physiotherapist can tailor an exercise program to suit your mobility and needs, focusing on improving range of motion, correcting posture, and strengthening supporting muscles.
Physiotherapy can also help with gait retraining, which can reduce stress on weight-bearing joints.
Staying active is crucial, but not all exercises are joint-friendly. High-impact activities like running on hard surfaces or repetitive jumping can accelerate joint wear. Midlife is an ideal time to reassess your routine and incorporate low-impact options such as swimming, cycling, Pilates, or yoga.
Simple modifications like using walking poles, cushioned footwear, or ergonomic chairs can also reduce joint stress throughout the day.
Too often, patients wait until pain becomes severe before seeking help. However, early referral to an orthopaedic specialist opens up more options for joint preservation.
Non-surgical interventions might include:
In some cases, minimally invasive procedures like arthroscopy or realignment surgery (e.g., high tibial osteotomy for knees) can preserve the joint and delay or prevent a full replacement.
Dr Oliver Khoo, a Melbourne-based orthopaedic surgeon, often sees patients who could have benefitted from earlier management. "By catching joint issues early, we can slow down deterioration and maintain function for longer," he notes. "It can make all the difference between needing major surgery in your 50s versus preserving your joints well into your 70s."
If you're experiencing persistent joint pain, swelling, or a decrease in mobility, it's important not to dismiss these symptoms as 'just part of ageing.' Early evaluation can help determine the cause and provide a tailored treatment plan that supports long-term joint health.
Q: Is joint pain in your 40s and 50s normal?
Some discomfort can be expected with ageing, but persistent pain, swelling, or stiffness should be assessed, especially if it limits your activity or affects your quality of life.
Q: Can physiotherapy really delay surgery?
Yes. Physiotherapy can improve muscle strength, joint alignment, and mobility—often reducing the need for surgical intervention.
Q: Are joint supplements like glucosamine or chondroitin effective?
The evidence is mixed. While some people report mild benefits, these supplements are not a substitute for weight loss, exercise, or professional care.
Q: What is joint preservation surgery?
This refers to procedures that aim to repair or realign the joint rather than replace it. Examples include arthroscopy or osteotomies that shift load away from damaged cartilage.
Q: How do I know when it’s time to see an orthopaedic specialist?
If conservative measures like rest, physiotherapy, and over-the-counter pain relief aren't helping, or your pain is interfering with daily life, it may be time for a specialist opinion.