How to prevent arthritis and keep your joints healthy

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Published September 2026 
Expert contributor: Professor Patrick McNeil, rheumatologist and Deputy Vice-Chancellor, Medicine and Health, Macquarie University 


Millions of Aussies will live with joint pain by 2040. Discover tips for how to prevent arthritis and protect your joints. 


When a long shift or a tough workout leaves your knees or hips aching, it’s easy to chalk it up to being active or getting older. But joint pain isn’t something you should ignore.  

Arthritis is one of the most common chronic conditions in Australia and a leading cause of pain and disability. "In Western countries, arthritis is a modern epidemic," Professor Patrick McNeil, rheumatologist and Deputy Vice Chancellor, Medicine and Health, at Macquarie University, told Health Agenda. 

Whether you spend most of your day at a desk or on your feet, your joints are working harder than you might realise. A few small lifestyle changes can keep them healthy and help you avoid injury. Here’s how to prevent arthritis.  

Common types of arthritis  

Arthritis isn’t a single condition – it’s an umbrella term for a group of conditions that cause joint pain and discomfort. There are over 100 types of arthritis, but some of the most common include:  

  • Osteoarthritis (OA): A common condition where joints become stiff, painful and difficult to move. It usually shows up in the knees, hips, fingers or spine, and it can affect several joints at once. Symptoms tend to get worse over time. 
  • Rheumatoid arthritis (RA): An autoimmune condition that causes pain and swelling, usually in the smaller joints (like the ones in your hands and feet) on both sides of the body. Joints may also feel stiff, warm and tender to touch. RA can involve flare-ups or symptoms that slowly get worse over time. 
  • Gout: Caused by a build-up of uric acid crystals in and around a joint (often the big toe, ankles, wrists or fingers), gout involves sudden, recurring periods of pain, redness, heat and swelling. It may also be difficult to walk or move the joint. 
  • Ankylosing spondylitis: A type of arthritis that usually causes inflammation in the neck, back and pelvic joints. Common symptoms include pain and stiffness in the back, buttocks or neck. "The pain is often worse after resting or sitting for prolonged periods, and tends to be less severe with exercise,” says Prof McNeil. 

Most forms of arthritis don't have a cure, which is why looking after your joints and taking preventive steps is essential. 

Who’s most at risk of arthritis? 

While anyone can develop arthritis, a few factors can increase your risk: 

  • Age: Your risk of developing arthritis naturally increases over time. "The longer someone lives, the more likely it is they will develop a variety of health conditions – including arthritis," says Prof McNeil. But it isn’t just an older person's condition. Arthritis Australia expects one in six millennials to have it by 2040.  
  • Weight: Carrying extra weight puts more pressure on your joints, especially your knees, hips and lower back. Obesity is a leading cause of knee osteoarthritis. 
  • Genetics: If someone in your family has arthritis, you may have a higher chance of developing it too. 
  • Sex: Some types of arthritis, like osteoarthritis, are more common in women, while gout is more common in men.  
  • Previous injury: An old injury, even one that’s healed, can increase your risk of developing OA in that joint. 
  • Occupation: Jobs that involve heavy lifting, crawling or repetitive movements like kneeling, bending or squatting put extra stress on your back and joints, which may increase your risk of developing arthritis. 
  • Lifestyle: Smoking is a major risk factor for RA, while heavy drinking can trigger gout.

Can you prevent arthritis?  

Arthritis prevention isn’t always possible, particularly if it’s a genetic or autoimmune condition. But there are things you can do to keep your joints healthy or reduce symptoms or flare-ups. 

  • Stay active. A combination of stretching, strength-training and cardio (like walking, swimming or cycling) can help build flexibility, improve fitness and strengthen the muscles around your joints. Choose exercises you enjoy and aim for at least 30 minutes of moderate to vigorous physical activity on most days. If you experience joint pain or you aren’t sure which exercises are right for you, it’s best to consult a GP or physio. 
  • Eat a balanced diet. Eating foods rich in omega-3s and healthy fats (like oily fish, walnuts, avocados and flaxseed oil) and cutting back on alcohol and ultra-processed foods may help reduce inflammation linked to some types of arthritis. 
  • Maintain a healthy weight. A healthy weight looks different for everyone, but it generally comes down to eating well and moving often. One study found that for every 1% of weight lost, the risk of needing a knee replacement dropped by 2%.  
  • Mind your posture. Good posture and ergonomics, whether you’re at a desk or on your feet all day, can help take unnecessary strain off your joints. If your job involves physical activity, make sure you follow proper lifting techniques, wear supportive footwear and take regular breaks to avoid strain or injury. 
  • Quit smoking. Try these evidence-based strategies to help you kick the habit or call Quitline on 13 78 48 for free, confidential support from a trained counsellor.  

Early arthritis symptoms and warning signs  

Early diagnosis really is key when it comes to managing arthritis effectively. If you experience pain or swelling that lasts more than a few days, or you can’t bear any weight on the joint, it’s important to seek medical advice. Your GP can help figure out what’s causing it, refer you to a specialist if needed and get you started on the right treatment plan. 

"Early diagnosis is the key," says Prof McNeil. "If you’re experiencing joint pain, no matter what your age, see your GP." 

What happens if you’re diagnosed?  

If you are diagnosed with arthritis, there are ways to manage it. Depending on the type of arthritis you have, your GP or specialist might recommend pain medications, physiotherapy, exercise or a weight management program to help reduce symptoms.  

Treatment may also depend on what your day-to-day involves. For example, if your job is physical, you play sport regularly or spend a lot of time on your feet, pain management often needs to go beyond medication. A physio can show you how to move and exercise safely so you're not putting extra strain on affected joints, and an occupational therapist may be able to suggest different techniques or changes to your work or home set-up to reduce joint pain. 

If you're an RT Health member with eligible cover, you may be able to get support from a physiotherapist, occupational therapist or dietitian through your extras cover. Eligible members can also claim a benefit for a gym membership to help them reach their weight goals.  

Looking for extra weight management support? 

Maintaining a healthy weight can reduce your risk of joint pain and arthritis. We’re helping eligible RT Health members access the evidence-based CSIRO Total Wellbeing Diet*, created by Australia’s national science agency. It combines a higher protein, low-GI eating plan with proven weight management tools to help you build healthier, lifelong habits. 

 


* The CSIRO Total Wellbeing Diet is available to RT Health members with hospital cover who:  

  • are aged 18 or over 
  • have a Body Mass Index of 28 or above  
  • have multiple lifestyle risk factors like smoking, physical inactivity and poor nutrition. 


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