By Dr Eathon Pekeur — Sports Medicine
Our bones and joints are easy to take for granted until something starts hurting. Yet they are central to almost everything we do – walking, working, running, playing sport and maintaining our independence as we grow older.
A healthy joint is more than the space between two bones. Bone, cartilage, muscles, tendons and ligaments work together to create movement, absorb force and provide stability. Looking after our joints means looking after the entire system, long before the first painful knee or stiff shoulder.
Build the foundation early
Bone is living tissue that responds to the demands we place on it. Childhood and adolescence are particularly important because much of the skeletal foundation we carry into later life is built during these years. Weight-bearing activity and appropriately supervised strength training contribute to stronger bones.
But more is not always better. Young athletes need enough energy, good nutrition, sleep and recovery to support both growth and exercise. Training hard while consistently under-fuelling or ignoring injuries can compromise bone health, recovery and performance.
In adulthood, the challenge becomes maintaining what we have built. As we grow older, strength, bone health and balance become increasingly important for mobility and independence.
The strategy may change with age, but the investment never stops.
What actually protects your joints?
Movement is not the enemy of the joint.
Our bodies adapt to appropriate physical demands. Muscles help control forces through our joints, while bones, tendons and other tissues respond to progressive loading. Problems often occur when demand increases faster than the body is prepared for it.
This might be a teenager suddenly increasing training or an adult returning to exercise after months of inactivity. Build gradually, maintain strength and allow time for recovery.
Persistent pain, recurrent swelling, instability, locking or loss of movement deserves assessment. Rehabilitation should also not end simply because pain disappears; restoring strength, movement and control prepares the body for what comes next.
Fuel the body you want to move
Exercise provides the stimulus, but the body still needs the building blocks. Adequate energy and protein support muscle and recovery, while calcium and vitamin D are important for bone health.
Supplements should be kept in perspective. Collagen has attracted interest for tendon and connective-tissue health, with emerging evidence of possible benefit alongside appropriate training and rehabilitation. Evidence for many other “joint support” products remains inconsistent.
No supplement can compensate for poor nutrition, inadequate conditioning, excessive training load or an untreated injury. If you are unsure what your body needs, consider assessment by a
1 registered dietitian rather than relying on advertising or guessing. Competitive athletes should also select supplements carefully because contamination can create an anti-doping risk.
Food first. Supplement when appropriate.
Make the plan yours
There is no perfect exercise programme for everyone. Your age, occupation, previous injuries, fitness, goals and available time should influence how you train.
A busy life does not have to mean neglecting your health. The best programme is often the one you can consistently follow. Use the resources around you. Physiotherapists, biokineticists, dietitians, exercise professionals and sports physicians can help develop a plan around your needs and schedule.
Social media can provide motivation, but it should not become your prescription. The person on your screen does not have your body, injury history or circumstances.
Be inspired by others, but compete with yourself.
You can become stronger, move better and improve your fitness, nutrition and recovery. Progress may look different at different stages of life, but there is always value in improving from where you are today.
Looking after your bones and joints does not require perfection. It requires consistency.
The goal is bigger than the next match or workout. It is being able to play with your children, remain active, enjoy the things you love and preserve your independence as you age.
You don’t have to change everything tomorrow.
But you can start with something today.
References 1. Kim S, et al. Position Statement: Exercise Guidelines to Increase Peak Bone Mass in Adolescents. Journal of Bone Metabolism. 2019;26(4):225-239.
2. Mountjoy M, et al. 2023 International Olympic Committee’s (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). British Journal of Sports Medicine. 2023;57(17):1073-1097.
3. World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva: WHO; 2020.
4. National Institute for Health and Care Excellence (NICE). Osteoarthritis in over 16s: diagnosis and management (NG226). 2022.
5. Solsona R, et al. Collagen Supplementation on Tendon-Related Structural and Performance Outcomes: A Systematic Review. 2026.