Plus Easy Ways To Ease The Aches
About one in six Americans will have to cope with osteoarthritis during their lifetimes. But even though so many people have it, there is still a lot of misinformation about it. What’s true about osteoarthritis and what’s not….?
Myth 1: Running causes arthritis.
It would seem likely that the pounding the body receives during running would definitely damaged cartilage and increase the risk for arthritis, however… This is not true.
A recent study that followed almost 75,000 people for seven years found those who ran about 1.5 miles a day or 15% less likely to develop osteoarthritis and and 35% less likely to need a hip replacement then those who merely walked. (NOTICE!!!! Not 3 miles, 5 miles, 7 miles or even more…. Point made. Ha.) Even though Runners strike the ground with the force that equals eight or more times their body weight they take longer strides and require fewer steps than walkers. Apparently the cumulative jolts caused by running actually appear to be similar to the slower speed impacts among walkers. With that being said if you have, let’s say, an arthritic knee, you should consult with a medical professional before beginning of running program. The joint stress from running could increase the progression and already damaged joint.
Myth 2: Don’t move when you’re hurting.
The traditional arthritis in device used to be give your joints total rest during flareups. Well guess what… Don’t believe it either. You obviously don’t want to overdo it when a joint is inflamed but gentle movements keep joints mobile, flush out inflammatory chemicals and improve flow of oxygen and nutrients to damaged tissue. On “good” days, you could swim, lift weights, jog, etc. Yoga is also a great exercise because it strengthens muscles and joints in a controlled fashion. Tai chi also is another excellent form of gentle exercise. Important: if you have more pain than usual please talk to your doctor or physical therapist before starting or continuing exercise. You might need to adjust your workouts including stopping or starting particular exercises.
Myth 3: It’s an age related disease.
This is one of the most and orders persuasiveness. Over the last few decades people have begun to get osteoarthritis at younger and younger ages. Today the average age it at which symptoms start is 45 and the docs say a downward trend is likely to continue. Experts aren’t sure how to explain the increase in younger adults. Some believe Americans are heavier than they used to be and obesity is strongly associated with arthritis. Also injuries to joints during sports can lead to joint pain down the road. Ongoing inflammation increases cartilage destruction in the joint. This could be especially in youth that start early and continue to play the same sport throughout the year. Important: If you have a joint injury, like a torn meniscus in the knee, at any age there’s a good chance you will eventually develop arthritis in the same joint. Work with a physical therapist or personal trainer (Hint! Hint!) to strengthen the muscles and tendons that surround the joint before symptoms start.
Myth 4: A little extra weight is okay.
Studies have shown that people who are obese have more inflammation, less joint mobility and more cartilage damage than those of us who are lean. But what if you’re just a few pounds overweight is another question…. Guess what… It’s still a problem. People tend exercise less when they’re overweight cause reduced movement which leads to less joint mobility and even more pain. Also, even a small amount of extra weight increases pressure on the joints. Every 10 pounds that you added above your waist generates an extra 70 to 100 pounds of pressure on the knees when you walk. Ouch! Research has now shown that the average women needs to lose about 11 pounds or so to reduce the risk of developing arthritis symptoms by more than 50%.
Myth 5: You can stop it…
Arthritis may be persistent, but it’s rarely hard to treat. Most patients get good relief without high-tech treatments or expensive medications. Although the American College of Rheumatology with knee and/or hip arthritis to start with acetaminophen, BUT… Tylenol is effective painkiller but doesn’t help with the inflammation. My advice: take one of the NSAIDs (nonsteroidal anti-inflammatory drugs) such as aspirin, ibuprofen or naproxen. (Bayer, Advil, Aleve). They reduce pain as well as information just be sure to follow the dosing directions on the label or even ask your doctor for more advice for increased dosage. Also to help reduce stomach irritation which is a common side effect of NSAID’s, you can take an anti-ulcer medication or medicine for stomach irritation as well. Be sure to ask your doctor whether either of these types of medications may help.
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