Joint Pain
Pain in joints such as the knee, hip, shoulder, spine and hands are, in the majority of cases, due to osteoarthritis, a problem that affects one in six people in Canada.What is osteoarthritis?
Osteoarthritis is an inflammatory, chronic, and incurable condition that causes the breakdown of the cartilage and bone underneath.Among the most common symptoms we find: joint pain, stiffness and swelling in the joints, as well as a reduced range of motion.
Osteoarthritis risk factors
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Age: osteoarthritis can occur at any age and not all seniors suffer from it;
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Being a woman : more women than men suffer from osteoarthritis;
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Excess weight : excess weight will put more strain on your joints
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Sport Injuries or trauma after an accident;
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Repetitive movements as part of a specific profession or activity: for example, high-level athletes, dancers, construction workers, etc. Repetitive pressure on particular joints can cause injury and wear.
According to the arthritis society, which relies on recent studies, osteoarthritis, once considered a degenerative or wear-and-tear problem “rather results from the body’s inability to repair damaged joint tissues”.
Joint pain and excess weight
- Excess weight puts added pressure on the joints, especially in feet, knees and hips. It also increases the risk of injury.
- Body fat interferes with blood circulation throughout the body, thus reducing the arrival of nutrients in the joints and releasing substances that can increase inflammation.
- By losing weight and maintaining a healthy weight, blood circulation is improved, and there is less stress on the joints, which helps relieve pain.
Stretch!
Stretching exercises are paramount. It’s the basics. Always arrange for a stretching session before you start any physical activity.
It is important to learn how to stretch properly and carefully. It would also be wise to seek advice from a health professional or even sign up for stretching classes.
Stretching provides better joint support and improves flexibility and range of motion, which can help reduce joint stiffness and reduce the risk of injury during exercise.
Power Walk
This is an excellent way to get back to physical activity while enjoying springtime wonders and the warm sunlight.
Power walking helps reduce stiffness, benefits bone health, strengthens muscles, helps with flexibility and improves cardiorespiratory fitness.
Tip. It is better to avoid activities that involve jumping like running, which is harder on joints.
Go to the Pool
Swimming is the ultimate physical activity for people with joint pain. Why? Because water supports the weight of the body and swimming stretches muscles without straining joints.
Don’t know how to swim? Try aquafit – pool exercises usually done in shallow water –, another beneficial activity that allows you to move while protecting your joints.
Ride a Bike
What a joy it is to ride a bike! Do something pleasant and useful by practising this cardiorespiratory activity.
Pedalling will improve your endurance and strengthen your muscles, which will help protect your joints and reduce pain.
Do Some Gardening
Growing flowers, fruits and vegetables is an exciting hobby. But did you know that gardening, including mowing the lawn, is also a cardiorespiratory exercise? Raking leaves, loosening the soil, sowing, planting, weeding, trimming hedges, etc. all that improves your strength, stamina and flexibility. Remember to properly stretch before you start and go at your own pace.
One last tip
Drink water. Proper hydration helps reduce pain by promoting the elimination of toxins, which can help fight inflammation. Also, well-hydrated cartilage reduces friction between bones, thus helping you to move more easily.