Osteoarthritis and Exercising

Osteoarthritis is a degenerative joint disease that causes the loss of joint tissue (cartilage) that leads to joint stiffness, pain and immobility. The cartilage is a smooth tissue that covers the end of the bones in a joint and allows the bones to glide over each other. When the cartilage wears off the bones start to rub against each other which in return cause swelling, pain, stiffness and immobility. Osteoarthritis is usually found at the spine, hips, knees and feet but may also occur in smaller bony joints like the fingers. It mostly affects the elderly but may also occur in young people primarily due to joint injuries. Although there is no cure for Osteoarthritis it can be treated to reduce pain, increase motility and to allow normality with your daily activities. Physical therapy and Exercising play major roles in the treatment.

How does exercising help?

      I.            Joint Stability – made of three components:

a.      Bony congruency

b.      Ligamentous Integrity

c.      Muscle Recruitment/ Strength

In the case of Osteoarthritis the bony congruency is compromised, therefore we must strengthen the ligaments and muscles surrounding the joint thus giving it more stability and cushioning to reduce impact through the effected joint. In addition exercising may reduce bone loss.

    II.            Increased Metabolism - the more weight you carry the more pressure you put on the joints. Exercising increases metabolism and helps with weight control.

    III.            Flexibility – increased function and posture help in preventing injuries

    IV.            Well being - elevated spirit, you will feel good about yourself and maintain a positive mental attitude.

What types of exercises to use?

      I.            Range of Motions Exercises (ROMs) – these are slow controlled basic movements that increase the range of motion around the affected joint. EX. Circular motions of the hip, flexion and extension of the knee etc.

    II.            Strength Exercises – weight bearing exercises that help strengthening the ligaments and muscles surrounding the joint and increasing its stability and range of motion. These exercises must be carefully picked, supervised and executed. You may need to use a specific range of motion to avoid pain and allow a sufficient workload.

    III.            Cardiovascular – depending on the severity of the disease, walking, biking and swimming are good choices. They are easy on the joints and will help your blood circulation, increase your overall stamina and keep your weight in check.

    IV.            Stretching – Isometric and slow kinetic. EX. Sit and reach

Before and After Exercising

Exercising with Osteoarthritis is not easy and is often accompanied by pain. To reduce pain prior to exercising, warm up the effected joint/s with hot towels or heat packs for 15 minutes. This will relax the joint/s to allow better blood ciruclation around the joint and increase its mobility.

After exercising, ice the effected joint/s for about 15 minutes. This will reduce swelling and pain.

I strongly recommend using a Post Rehab Specialist who is trained to work with special populations and will help with a smooth transition after physical therapy.