Many individuals seek medical attention only after experiencing knee pain, joint stiffness, or difficulty walking. However, joint degeneration often progresses silently for years, meaning that by the time symptoms emerge, articular cartilage has already significantly eroded.

According to Doctor Hoang Quyet Tien from the Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City, early prevention is an effective strategy to protect joints and maintain long-term mobility. He emphasizes that maintaining a healthy weight and engaging in regular exercise can significantly slow the progression of these conditions.

**Appropriate Exercise**

Engaging in physical activity for about 20-30 minutes daily helps maintain joint flexibility and suppleness while strengthening musculoskeletal muscles, particularly those in the thighs and glutes. This, in turn, reduces pressure on the knee joints. Exercise routines should be consistent, starting at a low intensity and gradually increasing, incorporating stretching to minimize injury risk. Always perform adequate warm-ups before exercising and use protective gear to prevent injuries.

Regular, proper exercise improves health and enhances joint flexibility and suppleness. Photo: Xuan Ngoc

**Weight Management**

Being overweight or obese significantly increases the risk of musculoskeletal conditions, especially in the knee joints and spine, due to prolonged pressure on the articular cartilage. Managing weight effectively substantially reduces this pressure, particularly on the knees during movement. Doctor Tien notes that an overweight individual reducing their weight by 1% can lower their risk of needing knee replacement by about 2%.

**Avoid Incorrect Posture**

Incorrect postures adopted in daily life directly impact musculoskeletal health. Habits such as carrying heavy items unevenly on one side, slouching, or prolonged head-down use of phones cause joints to bear off-axis loads for extended periods. Maintaining proper posture, regular movement, changing positions every 30-60 minutes, and evenly distributing weight when carrying objects can significantly reduce the risk of musculoskeletal damage.

**Scientific Nutrition**

A balanced diet, abundant in protein, calcium, vitamin D, fatty acids, and green vegetables, helps reduce joint inflammation and prevent the onset of joint degeneration. Conversely, limiting foods high in fat, sugar, and alcohol can mitigate inflammatory responses that often accelerate the progression of musculoskeletal conditions.

Supplementing with natural active ingredients such as: undenatured type II collagen, hydrolyzed collagen peptides, eggshell membrane, chondroitin sulfate, and turmeric extract, can support immune modulation, nourish articular cartilage, reduce inflammation, and maintain joint flexibility.

**Managing Underlying Conditions**

Underlying conditions such as diabetes, gout, and metabolic disorders significantly elevate the risk of musculoskeletal damage. Research indicates that individuals with diabetes face a higher risk of joint degeneration than healthy individuals. Obesity, for instance, increases the risk of knee joint degeneration by 2-3 times. Gout is another critical factor, as it causes crystal deposition in the joints, leading to inflammation and eventual structural damage. Therefore, effective management of these underlying conditions and maintaining a healthy weight are crucial for prevention.

Doctor Tien recommends that individuals experiencing persistent joint pain, morning stiffness, or reduced mobility seek early medical consultation rather than self-medicating. This approach allows for prompt identification of the cause and timely intervention.

Dinh Dieu