As we age, we all experience wear and tear in our skeletons. The remains of early man show similar degeneration. People describe this wearing out of the joints as rheumatism, or arthritis; medically it is known as osteoarthrosis (OA). We may have as inherited tendency for joints to wear out, but the process is accelerated by the way we use our bodies. With increased lifespan, our joints are at risk.
Choosing to live in this dry climate helps many people with joint problems.
Inactivity, however, can be a problem. Often when in pain, people restrict their exercise. This may result in loss of muscle bulk, osteoporosis, lower metabolism and weight gain. To protect joints, strong muscles are needed, and of course excess weight loads the joints. Osteoporosis is the process where calcium is lost from the bones, increasing the risk of fractures.
Knowing how to exercise is important; you may need to ask a physiotherapist for guidance. Generally, low impact exercise is best, eg swimming or cycling is excellent for arthritis in the hip, knees, feet or back, because these joints are not bearing weight. Walking with shock absorbent shoes on soft surfaces, perhaps with a stick, may be an option, but may aggravate pain in the lower limbs. Use of a gym will build muscle strength – take advice on how to use the equipment without strain. Bowls and golf may maintain flexibility.
Pacing yourself is important, developing a pattern of activity, and rest. Do not try to complete all your tasks at once. Take a siesta, and learn to relax so that muscles around painful joints can let go. Catch pain before it builds up too much.
After assessment of a person’s problems, I recommend specific exercises to maintain strength and flexibility in the affected joints. If a person swims, I can show them how to do therapeutic exercise in water, a wonderful medium for rehabilitation. I can look at their swimming style to see if modification would help pain and muscle tension. Ice, electrotherapy and massage often help; ice is useful to reduce swelling, e.g. around the knee. Heat is soothing and both heat and ice improve blood circulation. Thinking about correct seating, footwear, and a supportive mattress is important. Help with posture and movement during occupations and hobbies is often helpful. People need to try out different ways of accomplishing tasks in a pain free mode. Changing patterns of movement takes time. I use my hands to help specific muscles let go, while a person lies on a treatment couch, and I teach him or her to do this for him or herself. Acquiring relaxation skills helps in the management of chronic pain and decreases disability.
Some people find they are better without acidic foods, e.g. oranges, red meat and alcohol, but this is variable, and needs the individual to notice and monitor changes in their condition. Controlled trials have shown that glucosamine chondritin is of definite help in OA. Joint damage is decreased, and pain relieved. Most changes, however, take 3 months to come into full affect, so order a large supply from the Internet. Many find that fish oils and pineapple tablets help.
OA is a condition you can influence. Equipped with the right information, you can make changes, exercise, rest, relax and eat sensibly, leading to a reduction in pain. I often spend 2 or 3 sessions treating and advising an arthritic patient, and then at home they are able to continue the regime, exercising towards health.