Osteoarthritis is a degenerative joint disease, and the most common form of arthritis, according to Mayo Clinic. This arthritis attacks more women than men, and is common in hands, knees and the spine. It generally attacks a single joint, but can invade more.
Osteoarthritis worsens with time and has no cure, but exercise eases the pain and increases the likelihood of you controlling e pain.
Causes
Osteoarthritis occurs when cartilage wears off from the ends of the bones in your joints. The edges of the cartilage become uneven and irritated causing pain. Sometimes the cartilage totally wears off and your bones rub against each other causing more pain.
The exact cause of osteoarthritis is not known. However, heredity, being overweight, aging, weak muscles and joint injury all seem to be part of the cause.
Importance of Exercise
Exercise is critical if you suffer from osteoarthritis and want to control it, because muscles and tissue around your joints need to be strong and flexible.
If you are overweight, cut calories along with exercising. A small amount of weight loss relieves stress from knee, hip and back joints, and helps overcome exercise fatigue. A loss of one or two pounds a week is beneficial to controlling osteoarthritis.
Cardiovascular and Strengthening Exercises
• Walking, bicycling and swimming are good because they strengthen muscles around your joints, and increase endurance.
• If you have steps in your house, walk up and down them for a few minutes. Be creative.
• If you wish to exercise at home but don't want to spend a lot of money on equipment, frequent garage sales. You can buy inexpensive treadmills, stationary bikes and rowing machines.
Range of Motion Exercises
These exercises move your joints the full extent of their motion, which relieves stiffness and increases flexibility. Make an appointment with a physical therapist and the two of you can fashion an exercise plan accommodating your specific problems. Your doctor should be able to recommend one for you.
Refrain from Straining your Joints
You stress your joints doing normal everyday tasks. Visit an occupational therapist to help find methods to do tasks without putting more stress on your joints.
Other Cautions
• With any exercise it is important not to overdue it. If you haven't exercised recently work up to your goal. If it's a 30 minute walk begin in 10 minute increments.
• Warm up sore joints before you exercise by applying warm towels, heat packs or by taking a warm shower.
• If your joints become sore while exercising stop for the day.
• Ice down your joints after exercising.
Trust your judgment and don't use more energy than you should. It's taken years to wear down your joints don't try to build them back in one day.
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