Causes of joint pain: Early signs of arthritis you shouldn’t ignore in your 20s and 30s

Causes of joint pain: Poor posture, prolonged screen time, and lack of physical activity are weakening joint health at much earlier stages than before (Image: Canva)

Joint pain, stiffness, and swelling are often seen as a part of ageing. But increasingly, young adults in their 20s and 30s are reporting symptoms that once only older people complained of. Arthritis cases are emerging among younger populations.

Arthritis is often misunderstood as a disease of the elderly, but this stereotype no longer holds true. A data from the Centers for Disease Control and Prevention (CDC) suggests that nearly one in three adults under the age of 65 already live with some form of arthritis. Says Dr Venkatesh Movva, Regenerative Orthopedic and Sports Medicine Specialist,  founder of RegenOrthoSport, “In India too, orthopedic clinics are seeing a surge in younger patients with joint-related complaints. We’re now treating people in their twenties with arthritis-related conditions that used to present decades later.” Poor posture, prolonged screen time, and lack of physical activity, he adds, are weakening joint health at much earlier stages than before.

Hidden triggers:

Multiple lifestyle and genetic factors are fueling the rise of early-onset arthritis. Obesity remains one of the strongest predictors, excess weight significantly increases the load on joints like the knees and hips. “For every few kilos gained, joint stress multiplies,” warns Dr Movva.

Joint pain causes and warning signs: Sedentary habits from desk jobs, gaming, or endless scrolling are contributing to muscle imbalances and stiffness (Image: Canva)

Also read | Symptoms of arthritis: How to keep joints healthy to manage this painful condition

Meanwhile, sedentary habits from desk jobs, gaming, or endless scrolling are contributing to muscle imbalances and stiffness. “Past injuries, often brushed off in youth, also come back into play. Ligament tears, fractures, or even untreated sprains can accelerate joint degeneration if not managed properly,” he adds.

Autoimmune diseases and family history also play a role, especially in forms like rheumatoid or psoriatic arthritis. “Add to that smoking, poor nutrition, and stress, and it’s clear why more young adults are finding themselves on the arthritis spectrum,” he says.

Watch out for these 5 early signs your joints may be calling for help, says Dr Movva:

• Morning stiffness that lingers: If your joints feel stiff for more than 30 minutes after waking up, it could be more than just a bad night’s sleep.
• Persistent joint swelling or warmth: Inflamed joints that appear red or feel warm to the touch may signal underlying inflammation.
• Pain during or after everyday movement: Discomfort during simple tasks, like walking stairs or holding a cup, can indicate joint strain or degeneration.
• Unusual fatigue or low-grade fever: Especially in autoimmune arthritis, systemic symptoms like tiredness, slight fever, or unexplained weight loss can accompany joint issues.
• Reduced range of motion: Difficulty bending, stretching, or fully rotating a joint might point toward cartilage damage or joint inflammation.

Early diagnosis and treatment:
Many young adults ignore the signs, assuming they’re too young for joint issues, says Dr Movva. “But delaying diagnosis can worsen the condition and limit treatment options. Once diagnosed, arthritis is often managed with a combination of medication, physical therapy, and lifestyle changes,” he says.

Regenerative orthopedic treatments:

These are explored as a non-surgical approach for managing early-stage osteoarthritis and joint degeneration following injuries, particularly in younger adults. “These therapies focus on supporting the body’s natural healing processes and potentially delaying more invasive interventions like joint replacement. Techniques such as Platelet-Rich Plasma (PRP), which is derived from a patient’s own blood, and Bone Marrow Aspirate Concentrate (BMAC), which contains regenerative cells and growth factors, are among the commonly used options” says Dr Movva. “These methods are designed to help reduce inflammation, promote tissue repair, and improve joint function over time,” he adds.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.