UNCOVERING OSTEOARTHRITIS AND THE EXERCISE ESSENTIAL FOR JOINT HEALTH.
Osteoarthritis in the hips is very common.
What is Osteoarthritis ?
Osteoarthritis (OA) is a common condition that affects millions worldwide, causing pain, stiffness, and a reduction in joint mobility. Often referred to as the "wear and tear" arthritis, it typically develops gradually over time, especially in older adults. However, it can also affect younger individuals due to joint injury or genetic predisposition.
It primarily involves the breakdown of cartilage, the flexible tissue that covers the ends of bones in joints. Cartilage serves as a cushion and allows smooth joint movement. When it wears down, bones can rub together, causing pain, swelling, and stiffness. Over time, joints may lose strength and develop bony spurs.
For more information about Osteoarthritis, click here.
Symptoms
The symptoms of osteoarthritis can vary depending on the affected joint, but common signs include:
Pain: Often worsens with activity and improves with rest.
Stiffness: Especially after periods of inactivity or in the morning.
Swelling: Due to inflammation in the joint.
Decreased range of motion: Making it difficult to move the joint fully.
Grating sensation: A feeling of grinding or crunching when the joint is used.
Risk Factors
Several factors can increase the risk of developing Osteoarthritis:
Age: The risk increases with age.
Gender: Women are more likely to develop osteoarthritis, especially after menopause.
Obesity: Excess weight puts added stress on weight-bearing joints like knees and hips.
Joint injuries: Previous injuries, surgeries and overuse can increase the likelihood of osteoarthritis.
Genetics: Family history of osteoarthritis can predispose individuals to the condition.
Joint misalignment or instability: Abnormalities in joint structure or alignment, such as bowlegs or knock knees, can put uneven pressure on joints and contribute to cartilage wear.
Comorbidity: Having other health conditions like metabolic disease, joint disease and congenital disorders.
Lifestyle factors: Sedentary lifestyle, poor nutrient intake, low physical activity levels and labours occupation are all contributing factors.
Most Common Joints
These joints are more susceptible due to the repetitive motion and stress they endure day to day.
Knees
Hips
Hands
Spine
Feet
Living with Osteoarthritis
Managing osteoarthritis requires a proactive approach to minimize symptoms and prevent further joint damage:
Stay Active: Gentle exercise like walking, swimming, or yoga can help maintain joint flexibility and strength.
Healthy Diet: A balanced diet rich in fruits, vegetables, and lean proteins can support overall joint health.
Pain Management: Applying ice packs, using heat therapy, or over-the-counter pain relievers can help alleviate discomfort.
Emotional Support: Living with chronic pain can be challenging, so seeking support from family, friends, or support groups can be beneficial.
Most common joint for osteoarthritis is the knee, due to the shear load and volume on a daily basis.
Exercise and Osteoarthritis
Exercise plays a crucial role in managing osteoarthritis by helping alleviate symptoms, improve joint function, and maintain overall health and well-being. Here are benefits that exercise provides,
Strength and Stability
Exercise helps strengthen the muscles around the joints affected by osteoarthritis. Stronger muscles provide better support to the joints, reducing the load on the joint surfaces and decreasing pain. Certain exercises, such as those focusing on balance and stability, can improve joint proprioception and reduce the risk of falls, which is important for individuals with osteoarthritis who may experience joint instability.
Joint Range of Motion
Regular exercise helps maintain and improve joint flexibility, preventing stiffness and enhancing mobility. Activities that move the joints through a full range of motion help prevent joint stiffness and preserve the ability to perform daily tasks without discomfort.
Pain Management
Exercise can help reduce joint pain associated with osteoarthritis by strengthening muscles, improving joint function, and releasing endorphins, which are natural pain relievers produced by the body. This also help with increase pain tolerance, regular exercise can improve pain tolerance, making it easier to manage discomfort associated with the condition.
Weight Management
Maintaining a healthy weight is crucial for managing osteoarthritis, especially in weight-bearing joints like the knees and hips. Exercise, along with a balanced diet, helps control weight and reduce stress on joints.
Overall Health Benefits
Consistent exercise can enhances cardiovascular health, boosts mood and energy Levels. Regular exercise can help reduce the likelihood of other health conditions associated with osteoarthritis. Exercise releases endorphins, which can enhance mood and reduce feelings of stress or anxiety often associated with chronic pain conditions.
Recommendation for Osteoarthritis
Consult with a Healthcare Professional: Before starting any exercise program, especially if you have severe OA or other health conditions, consult with your doctor or Exercise Physiologist to determine the most appropriate activities for your condition.
Start Slowly and Progress Gradually: Begin with low-intensity exercises and gradually increase the duration and intensity as your strength and tolerance improve.
Listen to Your Body: Pay attention to how your joints feel during and after exercise. If you experience increased pain or swelling, modify your activities or consult with a healthcare professional.
Use Proper Techniques and Equipment: Proper form and supportive footwear can help prevent injury and minimize joint stress during exercise.
Exercise is a cornerstone of osteoarthritis management, offering numerous benefits for joint health, pain management, and overall well-being. By incorporating regular physical activity into your routine, you can effectively manage symptoms, maintain joint function, and improve your quality of life despite the challenges posed by osteoarthritis.
Get In Touch
If you want to learn more about Osteoarthritis, get in touch with JY Exercise Physiology in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist today. Our free consultation provides an opportunity to discuss how I can facilitate your needs.
Call +61 421 967 711
Email jy.exercisephysiology@gmail.com
Apply now free consultation
