How Does Arthritis Develop
“Arthritis first develops when the cartilage or the protection between two bones in the joint starts to deteriorate,” Dr. Meenan says. “This continues to happen until the two bones that are forming the joint start to rub together since their cushion is now gone or compromised. This can continue to get more severe and the body lays down extra bone in the form of bone spurs to try to repair the area. These typically can cause further pain and disability.”
Dr. Heintze adds, “There are several different types of arthritis, including osteoarthritis and rheumatoid arthritis. In regard to rheumatoid arthritis, it develops when your immune system begins to attack your joints, leading to pain and inflammation. Osteoarthritis develops after normal wear and tear on joints occurs resulting in gradual deterioration of the cartilage in the joint space.”6254a4d1642c605c54bf1cab17d50f1e
How Can I Protect My Joints
Here are some tips for protecting the joints a priority in any exercise program:
Walking on flat surfaces will help prevent injury in knee, hip, ankle or foot arthritis.
Wearing supportive footwear, including orthotics, can help protect joints. Orthotics can be custom-made by a podiatrist or purchased over the counter. Custom-made orthotics are specific to the person and can provide more relief and protection.
It is important to avoid jarring movements.
Start exercising slowly and build up to a longer routine.
Do not take excess pain medication prior to exercise, as it may mask injury.
Pay attention to posture and alignment.
Cardiovascular Disease And Exercise
A goal for any RA treatment regime should be to reduce cardiovascular comorbidity, in line with the overall aim of prolonging and improving quality of life. The benefits of physical activity, exercise training, and cardiorespiratory fitness in primary and secondary cardiovascular disease prevention are well established . Low aerobic fitness is strongly associated with all-cause and cardiovascular disease mortality in apparently healthy men and women, those with comorbid conditions and those with known coronary artery disease .
In general, patients with RA are less physically active and have aerobic capacities, the measure of cardiorespiratory fitness, 20 to 30% lower than age-matched healthy controls . Furthermore, in a cross-sectional study of 65 RA patients , Metsios et al. observed that physically inactive RA patients had a significantly worse cardiovascular risk factor profile when compared with physically active RA patients.
Summary of CV Health and RA â
RA patients have an increased CV risk factor profile RA patients have been shown to be less active and have poor aerobic fitness the relationships between physical activity, aerobic fitness, and CV risk in RA patients requires more research reducing CV risk through exercise could have an enormous impact in patients with RA.
You May Like: What Blood Work Is Done For Rheumatoid Arthritis
Physical Activity For Arthritis
If you have arthritis, participating in joint-friendly physical activity can improve your arthritis pain, function, mood, and quality of life. Joint-friendly physical activities are low-impact, which means they put less stress on the body, reducing the risk of injury. Examples of joint-friendly activities include walking, biking and swimming. Being physically active can also delay the onset of arthritis-related disability and help people with arthritis manage other chronic conditions such as diabetes, heart disease, and obesity.
Learn how you can increase your physical activity safely.
On This Page
Stay as active as your health allows, and change your activity level depending on your arthritis symptoms. Some physical activity is better than none.
For substantial health benefits, adults with arthritis should follow the Physical Activity Guidelines for Americans recommendations for Active Adult or Active Older Adult, whichever meets your personal health goals and matches your age and abilities. Learn more at the Physical Activity GuidelinesExternal website.
Learn how you can safely exercise and enjoy the benefits of increased physical activity with these S.M.A.R.T. tips.
- Start low, go slow.
- Modify activity when arthritis symptoms increase, try to stay active.
- Activities should be joint friendly.
- Recognize safe places and ways to be active.
- Talk to a health professional or certified exercise specialist.
Start low, and go slow
How Your Weight Affects Inflammation
Cytokine levels are already high when you have inflammatory arthritis obesity takes it up a notch. In fact, a research review of 329 studies found that obesity can lead to more active and severe rheumatoid arthritis and psoriatic arthritis.
Extra weight also places increased pressure and stress on the joints, which can worsen the pain and stiffness associated with inflammatory arthritis, says Dr. Andrews. Plus, obesity may also impact how well your meds work. One study published in the journal Arthritis Care & Research showed regardless of the type of initial treatment, people with RA who were overweight or obese were significantly less likely to achieve sustained remission, compared to those with a healthy BMI.
The basics to losing weight apply to everyone, whether you have arthritis or not: Eat a variety of fruits and veggies and choose whole grains, low-fat dairy, and lean protein. Watch your portions, have regular, balanced meals, and of course, exercise more.
One Brenda keeps her advice simple and to the point: Eat whole fresh foods! Get rid of the processed crap!
Here are 12 more tips to help you shed unwanted pounds and help your joints feel better:
Recommended Reading: Does Cracking Your Bones Cause Arthritis
Fill Up On Foods That Fight Inflammation
Those mostly come from plants, like veggies and fruits, whole grains, nuts and seeds, legumes, and herbs and spices. An anti-inflammatory diet is helpful for anyone who is trying to lose weight, but its particularly important if you have arthritis, says Robin Foroutan, MS, RDN, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. These foods can help your body better manage normal inflammation, as well as help it put out the excess inflammation that comes with inflammatory arthritis.
Anti-inflammatory foods also indirectly support weight loss by boosting energy levels, improving digestion, and supporting decreased food consumption because these foods are more filling, says registered dietitian Cat Taylor, LD, CSSD, with Nutrition on Demand.
How Do You Break The Cycle Exercise
Studies have shown no evidence of an increase in the development of OA due to exercise. In fact, they have shown the opposite. Regular, moderate exercise can be very effective in reducing knee arthritis pain and helping slow the progression of osteoarthritis.4
Keeping your muscles and surrounding tissue strong is vital to maintain support for your bones and joints. Exercise builds stronger muscles, which reduce the stress on your joints. Exercise can also help maintain a healthy weight, which not only reduces stress on your joints, but can also decrease inflammation causing fat cells.
The benefits of exercise dont stop there. It also helps increase your range of motion, promotes healthier cartilage, and reduces joint pain.
Although knee arthritis is common, exercise does NOT increase the chances of developing arthritis or even increase the severity of arthritis symptoms. On the contrary, exercise provides many benefits to keep joints healthy and reduce arthritis symptoms by strengthening muscles, promoting healthy cartilage, and reducing stress on the knee joint.
So stay active. Take a walk and enjoy the beautiful outdoors. Join an exercise group at the community pool. There are lots of ways to participate in moderate exercise that will benefit you and your knees.
You May Like: What Kind Of Dr Do You See For Arthritis
How To Reverse Arthritis Say Experts
More than 58 million Americans have arthritis, which is caused by inflammation of the joints and can be so severe that it can cause difficulty to climb stairs or walk in some cases. TheCenters for Disease Control and Prevention states, arthritis “is a leading cause of work disability, with annual costs for medical care and lost earnings of $303.5 billion,” and while there’s currently no cure for arthritis there are ways to help reduce symptoms and pain. Eat This, Not That! Health talked with experts who revealed their advice for helping reverse arthritis. Read onand to ensure your health and the health of others, don’t miss theseSure Signs You’ve Already Had COVID.
Here Are 5 Things To Avoid Doing If You Have Arthritis:
Recommended Reading: What Is The Best Tea For Arthritis
Stop Eating An Unhealthy Diet
What’s your diet got to do with arthritis? Eating well and maintaining your ideal weight is especially important if you’ve got arthritis. Excess pounds can put lots of stress on weight-bearing joints, which is likely to make arthritis pain worse. Even moderate weight gain can stress joints that are already burdened by arthritis.
Can Arthritis Patients Exercise
Many Arthritis patients are not very enthusiastic about exercising due to acute pain at the joints. However, inactive life and no exercise can worsen Arthritis.Of course, when stiff and painful joints are already bogging you down, the thought of exercising or simply walking might seem burdening. But these extra efforts will work wonders in managing the ailment.
You don’t need to run a marathon or swim as fast as an Olympic competitor to help reduce Arthritis symptoms, even moderate exercise can ease your pain and help you maintain a healthy weight. When Arthritis threatens to immobilize you, exercise keeps you moving.
Read Also: How To Tell If Your Horse Has Arthritis
Proper Oseteoarthritis Treatment Includes Exercise
There’s no cure for osteoarthritis, but there is a lot you can do to slow its progression, reduce pain, and maintain or improve function. Losing weight can be particularly helpful if you’re overweight or obese. You can often relieve pain with over-the-counter analgesics such as acetaminophen and nonsteroidal anti-inflammatory drugs , including ibuprofen and aspirin. The use of canes, splints, or braces may be necessary to protect a joint from further injury.
But if there’s one osteoarthritis treatment an individual with osteoarthritis should do every day, it’s exercise. Regular exercise strengthens muscles and improves flexibility and balance. It not only helps ease pain and stiffness but also improves overall health. It’s also good for your mood and for staving off other conditions prevalent in older age.
Exercise as an integral part of prevention and treatment of osteoarthritis, especially in people ages 65 and over. After reviewing the evidence, the group also concluded that moderate-intensity exercise does not as some have feared increase the risk for osteoarthritis.
Research suggests that older women may be able to prevent osteoarthritis pain by getting as little as one to two hours of moderately intense physical activity each week. Lack of exercise may contribute directly to osteoarthritis, especially by causing the atrophy of supportive and shock-absorbing muscles, such as those surrounding the knee.
Do Stem Cell Injections Reverse Cartilage Damage In Osteoarthritis
No. There is no evidence that stem cells or other injections reverse cartilage damage. Therefore, it would be best to be careful about sourcing these injections for cartilage reversal. Recent evidence in randomised trials suggests that stem cell injections are no different from placebo injections.
Read Also: Can Arthritis In Back Cause Leg Pain
It’s Easy To Get The Care You Need
See a Premier Physician Network provider near you.
You may be able to minimize wear and tear on your joints with the right kinds of exercise even if you cant escape your genetics or the effects of age.
Osteoarthritis, the most common type of arthritis, primarily affects the hips, knees, shoulders, and hand joints. The cushiony cartilage at the end of bones wears away so that bone rubs on bone. The pain and swelling that result may make it more difficult to move and perform everyday activities.
Moderate exercise helps ease pain and stiffness in your joints. It strengthens your muscles, which in turn protects and supports your joints. Ifarthritis pain, swelling, and stiffness have tempted you to stop moving, think again, says the Arthritis Foundation.
Not exercising can cause your muscles to shrink and weaken and contribute to bones becoming more brittle and more prone to breaking.
Will Exercise Worsen Knee Arthritis
Osteoarthritis is the most common joint disorder in the United States with 10% of men and 13% of women, age 60 or older, reporting symptoms1 For patients with arthritis, knee osteoarthritis is a major contributor to disability among those over the age of 60.2
Many patients are concerned that regular exercise will lead to arthritis or increase the symptoms of arthritis. Some patients ask Will exercise make my arthritis worse? A recent study of activity levels and arthritis pain, shows no link between the two.3
Because of the pain and stiffness associated with OA, patients may move and exercise less. Unfortunately, that can lead to an unhealthy cycle. A lack of exercise can cause unhealthy weight gain, which increases fat cells. Fat cells produce and release proteins into the body causing inflammation, which contributes to the progression of osteoarthritis leading to more pain and stiffness. The more pain and stiffness a patient experiences, the less likely they are to move and exercise.
Don’t Miss: What Is Rheumatoid Arthritis Disease
Ways To Slow Down The Progression Of Oa
Some ways you can slow down the progression of this disease are:
1. Watch your nutrition
A healthy diet that delivers sufficient nutrients, vitamins and minerals, is essential for the health of your joints. A plant-based, whole-food diet focused on fresh vegetables, fruits, legumes, and grains might help ease your OA symptoms².
2. Exercise regularly
Exercise can help manage OA. Exercising regularly can help ease your pain, swelling, and stiffness and may also help slow down the disease’s progression. Many health professionals suggest you incorporate moderate-to-vigorous intensity activity ³ per week into your routine. It’s also recommended to include various forms of activity in a routine workout program, such as:
Stretching to decrease stiffness
Strength training to help build up your muscles
Balance exercises to build up your strength
Cardio to increase stamina and lower weight
While walking is a common physical activity recommended for osteoarthritis, there is no consensus regarding an ideal exercise protocol for all people with OA. It’s more important you find a workout routine that will work for you. And you may wish to hire a personal trainer to help you with this.
Research has shown that supervised workout programs for osteoarthritis are more efficient than unsupervised workout programs.
3. Control your blood sugar
4. Incorporate chondroprotective nutrients in your diet
Compounds extracted from green tea
5. Talk with your doctor about medication
Add Salmon To Your Weekly Grocery List
Or any fatty fish: Salmon, mackerel, trout, herring, sardines, anchovy and branzino all make the list. They contain the most active form of omega-3 fatty acids, explains Taylor. This places these types of fish at the top of the anti-inflammatory food chain.
A small study published in the journal Arthritis Care & Research suggests eating more fish may be associated with reduced joint inflammation in RA patients. Not into fish? Other omega-3 sources include chia seeds, flaxseed oil, and walnuts.
Recommended Reading: How To Diagnose Seronegative Rheumatoid Arthritis
Benefits Of Exercise For Arthritis Patients
Massaging the joint through exercise helps get the nourishment of cartilage going. Exercise increases strength and flexibility, reduces joint pain, and helps combat fatigue.
HERE ARE SOME BENEFITS:
- Strengthens the muscles around your joints
- Helps you maintain bone strength
- Gives you more energy to get through the day
- Makes it easier to get a good night’s sleep
- Controls your body weight
- Enhances your quality of life
- Improves your balance
Finding The Best Hip Arthritis Treatment In North Dakota
Dont let the symptoms of hip arthritis render you unable to do the things you enjoy. Exercise is your most effective pill-free treatment to alleviate the pain and symptoms of hip arthritis. You can consult any one of our board-certified, highly skilled orthopedic surgeons. They are experts in treating hip arthritis and can help you determine the exercises that best meet your needs. They can devise a treatment plan for you to reduce pain, maintain function, and prevent the progression of your condition.
Call us today at The Bone & Joint Center at 946-7400 / 900-8650 to schedule an appointment or use our online request form. We look forward to being your healthcare partner!
Don’t Miss: Does Tremfya Treat Psoriatic Arthritis