If you’ve ever felt stiff, achy, or like your knees are made of rusty hinges, you’re not alone. Joint pain is one of the most common health problems people face, especially as they get older. A lot of the time, arthritis is to blame.

But what actually happens inside your body when arthritis sets in? Why do joints hurt, and is there anything you can do about it? Let’s break it down in a way that makes sense—without all the complicated medical talk.

What Is Arthritis, Really?

Most people think arthritis just means “painful joints,” but it’s actually a broad term that covers over 100 different conditions. The two most common types are osteoarthritis (OA) and rheumatoid arthritis (RA).

• Osteoarthritis happens when the cartilage—the cushiony stuff that keeps bones from rubbing together—wears down over time. This is the type most people get as they age, though injuries and repetitive movements can speed it up.
• Rheumatoid arthritis is an autoimmune disease, meaning the body’s immune system mistakenly attacks its own joints, causing swelling and pain.

No matter the type, arthritis leads to stiffness, swelling, and sometimes sharp or throbbing pain. But the real trouble starts deep inside the joints.

Inside an Arthritic Joint

To understand what’s happening, picture a healthy joint like a well-oiled door hinge. The bones are covered with cartilage, which is smooth and allows them to glide easily. Synovial fluid, a thick liquid, keeps everything moving without friction.

Now, imagine that hinge getting rusty. The oil dries up, the metal grinds together, and the door starts creaking every time it moves. That’s what arthritis does to your joints.

• In osteoarthritis, the cartilage wears away, exposing the raw bone underneath. Without that cushioning, bones grind together, causing pain and stiffness. Small bone spurs can form, making movement even harder.
• In rheumatoid arthritis, the immune system mistakenly attacks the synovial lining (the tissue that makes joint fluid), leading to swelling, inflammation, and eventually damage to the cartilage and bone.

Over time, the joint becomes stiff, swollen, and painful, making simple movements harder.

Does Arthritis Get Worse Over Time?

For most people, arthritis doesn’t just go away—it tends to get worse. But how fast it progresses depends on different factors, like genetics, lifestyle, and how well you take care of your joints.

If you’ve noticed your knees feeling sore more often, or your fingers getting stiff in the morning, you might be wondering if it’s the beginning of arthritis. The good news? There are ways to slow it down.

Regular movement, a healthy diet, and the right treatments can help manage symptoms and keep your joints working longer. There’s no magic cure, but taking action early can make a big difference. Plus, if you want to learn more about pain relief options and lifestyle changes that help, Arthritiskneepain.com has useful resources on managing arthritis and joint pain.

Why Do Some People Get Arthritis and Others Don’t?

There’s no single reason why arthritis develops, but a few things can increase the risk:

• Age: The older you get, the more wear and tear your joints go through.
• Injuries: A past knee or ankle injury can make arthritis more likely in that joint later on.
• Genetics: If your parents or grandparents had arthritis, your chances are higher.
• Weight: Extra body weight puts more stress on joints, especially the knees.
• Autoimmune issues: In the case of rheumatoid arthritis, the immune system plays a big role in triggering joint damage.

While you can’t change your genetics or age, things like staying active, eating well, and protecting your joints from injury can help lower your risk.

Can Exercise Help or Make It Worse?

One of the biggest myths about arthritis is that you should avoid movement to protect your joints. In reality, staying active is one of the best things you can do.

When you don’t move, joints become stiffer and weaker, making arthritis symptoms even worse. The key is choosing the right kinds of movement—low-impact activities like walking, swimming, and stretching are great because they keep the joints flexible without too much strain.

Best exercises for arthritis:

• Swimming or water aerobics: The water supports your weight, so it’s easy on the joints.
• Walking: A simple way to keep joints moving without overdoing it.
• Strength training: Builds muscle to support and stabilize joints.
• Stretching and yoga: Helps with flexibility and stiffness.

If an activity causes sharp pain, that’s your body’s way of saying, “Hey, take it easy!” But a little soreness after exercise is normal. The key is finding a balance that keeps your joints moving without overloading them.

What About Diet? Can Food Really Help?

Food won’t cure arthritis, but what you eat can make a difference in how your joints feel. Some foods cause inflammation, which makes arthritis worse, while others help fight inflammation and protect the joints.

Foods that help:

• Fatty fish (like salmon and tuna) – Packed with omega-3s, which fight inflammation.
• Berries and oranges – Full of antioxidants that help protect joints.
• Leafy greens (like spinach and kale) – Loaded with vitamins that support joint health.
• Nuts and seeds – Good sources of healthy fats.

Foods to limit:

• Sugary drinks and processed foods – These can trigger inflammation.
• Fried foods and fast food – High in unhealthy fats that make swelling worse.
• Excess red meat – Can lead to more inflammation if eaten in large amounts.

A simple way to think about it? The more whole, natural foods you eat, the better your joints will feel.

What’s the Best Way to Manage Arthritis Long-Term?

There’s no one-size-fits-all solution, but here’s what helps most people:

• Move often: Regular activity keeps joints from getting too stiff.
• Eat well: An anti-inflammatory diet can help ease symptoms.
• Protect your joints: Using proper form and the right shoes makes a difference.
• Talk to a doctor: If pain gets worse, medical treatments can help.

Arthritis might not be curable, but it’s manageable. The more you understand what’s happening inside your joints, the better you can take care of them. And when it comes to staying active and pain-free, small changes add up over time—so the best time to start is now.