‘Beat early joint pain with diet, daily movement’

DR Tanveer Bhutani, orthopaedic and robotic joint replacement surgeon talks to Manav Mander about joint problems appearing early in life, explains the shift and what can be done to prevent early joint degeneration.

n Are joint problems becoming common in younger people?

Yes. Over the past decade, we’ve seen a growing number of patients in their 30s and 40s reporting chronic knee, hip, and back pain —sometimes even advanced arthritis. What used to be a concern for people over 60 years of age is now affecting adults in the prime of their lives.

n What’s causing this shift towards early joint degeneration?

Several lifestyle and environmental factors are responsible, including sedentary lifestyle. Long hours sitting at desks or in vehicles weaken the muscles that support the joints. Poor posture and ergonomics is another cause. Improper alignment while working or using digital devices strains joints over time. Extra weight increases joint load, especially on the knees. Additionally, nutrient-deficient diets harm cartilage and bone health. High-impact or unbalanced workouts, often without supervision, can damage joints rather than protect them.

n Is regular exercise enough to prevent joint issues?

Not always. While staying active is important, the type of activity matters. Many people either don’t exercise at all or do too much too soon — lifting weights incorrectly, overtraining or doing high-impact sports without conditioning. This often leads to injuries such as meniscus tears, ligament sprains, or chronic joint inflammation.

n How can people protect joints before it’s too late?

Preventive measures go a long way. Walking, yoga, cycling, or swimming helps maintain flexibility and circulation. Building muscle around joints, especially the knees and hips, offers support and reduces strain. Including leafy greens, nuts, seeds, berries, fatty fish and whole grains in the diet is necessary. Avoid processed foods and refined sugar. Maintaining a healthy weight is the key as the extra kilos can multiply the pressure on weight-bearing joints. Vitamin D and calcium levels must be monitored as deficiencies can silently weaken bones and cartilage.

n How important is diet for joint health?

Absolutely, joint tissues, especially cartilage, need specific nutrients to remain supple and resilient. Omega-3s, antioxidants and collagen-supporting vitamins like C and D are critical. Diets high in sugar and trans fats, on the other hand, promote inflammation and worsen joint degeneration.

n What if someone is already experiencing pain — is surgery the only solution?

Not necessarily. Early joint problems can often be managed with physiotherapy, lifestyle changes, medication or injections. But in more advanced cases — where movement is severely restricted or pain is constant — surgery may be needed.

n How has joint replacement surgery evolved in recent years?

Modern joint replacement, especially with robotic assistance, has transformed outcomes. As a specialist in robotic knee and hip replacements, I’ve seen how robotics allows us to customise the procedure to a patient’s unique anatomy. It improves implant alignment, minimises tissue damage and significantly speeds up recovery — particularly valuable for younger, active individuals.

n Final advice for people looking to protect their joints long-term?

Move daily, eat wisely, avoid excess weight, train smart and listen to your body. Joint pain is not something to ignore or ‘push through’. With the right balance of prevention and when needed, modern treatment — including advanced robotic surgery — it’s possible to live pain-free, active and mobile at any age.