Osteoarthritis and Exercise
What is Osteoarthritis?
Osteoarthritis is a chronic, degenerative joint condition that predominantly affects the knees, hips, spine and feet. It is the most common form of arthritis affecting 1 in every 11 Australians, and it is more common in women than men. Whilst it can develop at any age, it mostly occurs in people aged over 40 years or those who have had previous joint injuries. Symptoms of osteoarthritis can be severe and have a significant impact on daily function and overall well- being.
What causes it?
Osteoarthritis occurs when the tissue around a joint becomes inflamed, damage is done to joint cartilage, bony spurs grow around the edge of a joint, or ligaments and tendons deteriorate.
In normal joints, a firm, rubbery material called cartilage covers the end of each bone. This cartilage provides a smooth, gliding surface for joint motion and acts as a cushion between the bones when fully functioning. In osteoarthritis, the cartilage breaks down, causing pain, swelling, and problems moving the joint.
The Arthritis Australia Foundation states that the following puts you at a higher risk of developing osteoarthritis in various joints:
● Gender – women are more likely than men to develop osteoarthritis
● A previous significant injury to the joint
● Increasing age
● Repetitive movements associated with an occupation such as lifting heavy loads, kneeling, climbing, or squatting
● Genetics – the genes you inherit can play a role in the development of osteoarthritis
● Being overweight and obese
What are the symptoms?
Symptoms vary from person to person and depend on which joints are affected. Some people may not have any symptoms. For many, symptoms will be mild and have little impact on their lives.
The most common symptoms are pain and stiffness of the joints particularly first thing in the morning or after resting. These symptoms are usually worse with activity initially, but can be more constant as the disease progresses. These symptoms may affect your ability to do normal daily activities, such as walking, climbing stairs or using your fine motor skills.
Though symptoms change over time, some common symptoms include:
● Stiffness
● Pain associated with movement
● Joint swelling and instability
● Muscle weakness
● Reduced range of movement
● Sounds within the joints
What can I do if I am experiencing these symptoms?
● See your doctor for treatment and advice. Your doctor will help you get the right treatment to manage your symptoms
● Stay active. Exercise is strongly recommended for people with osteoarthritis. It keeps your joints and muscles healthy and flexible and prevents other health problems. You may find it useful to see a physiotherapist or exercise physiologist for advice
● Have a healthy diet. There is no diet that will cure osteoarthritis, but healthy eating and a diet aimed at maintaining an ideal body weight is recommended
● Balance your life. Learn about equipment that make daily tasks easier and how to balance rest and activity
What are the treatment options?
Treatments vary depending on which joints are affected and the severity of your condition, so there is no way of predicting exactly which treatment will work best for you. Each treatment has its own benefits and risks so you may have to trial multiple treatments before finding one that suits.
General treatment options include:
● An exercise program tailored to your condition and ability
● Pain management, using medicines such as paracetamol or non-steroidal anti-inflammatory drugs (NSAIDs)
● Devices such as braces, walking sticks, and shoe insoles
● Joint injections
● Joint replacement surgery, if your symptoms are no longer controlled with other therapies
Exercise programs for osteoarthritis
Exercise is important at any stage of your life. If you are diagnosed with osteoarthritis, exercise can help to reduce your pain and increase your level of mobility. An exercise physiologist or physiotherapist can create an exercise program that is tailored to your needs and condition.
Appropriate exercises for osteoarthritis that can be completed either on land or in water includes:
● Strength training
Strengthening exercises build muscles around osteoarthritis-affected joints, easing the burden on those joints and reducing pain. Range-of-motion exercise helps maintain and improve joint flexibility and reduce stiffness.
● Stretching
Slow, gentle stretching of joints may improve flexibility, lessen stiffness and reduce pain. Exercises such as yoga and tai chi are great ways to manage stiffness.
● Aerobic and balance programs
Aerobic exercise helps to improve stamina and energy levels and also helps to reduce excess weight. Low-impact exercise is recommended and activities that assist taking the load off your joints can be helpful, such as water based exercise or cycling.
The most important thing you can do is listen to your body. You should aim to start with what is achievable for you, and build your program slowly over time. Some people experience some amount of pain all of the time. Exercise is still highly recommended, however you should stop if you are experiencing unusual pain or an increase in your pain beyond what is normal for you.
If any exercises feel uncomfortable, talk to a healthcare professional who can make sure you are doing them properly and that they are appropriate for you.
REFERENCES
1. ARTHRITIS.ORG. (2019). WHAT IS OSTEOARTHRITIS?. [ONLINE] AVAILABLE AT:HTTPS://WWW.ARTHRITIS.ORG/ABOUT-ARTHRITIS/TYPES/OSTEOARTHRITIS/WHAT-IS-OSTEOARTHRITIS.PHP
2. ARTHRITIS AUSTRALIA. (2019). OSTEOARTHRITIS — ARTHRITIS AUSTRALIA. [ONLINE] AVAILABLE AT:HTTPS://ARTHRITISAUSTRALIA.COM.AU/TYPES-OF-ARTHRITIS/OSTEOARTHRITIS/.
AUTHOR: ELLIE GRIFFIN
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