Osteoarthritis (OA) is the progressive degeneration of cartilage within a joint, a process that unfolds gradually over many years. OA is usually the result of natural joint aging, however, traumatic injuries to the cartilage or overexposure to mechanical stresses (more than your body’s tolerance) can speed up the degenerative process, resulting in reduced joint mobility and increased pain. While osteoarthritis can affect various joints, it most commonly affects the knees and hips.
Research shows that 80% of adults over the age over 65 years old have signs of osteoarthritic changes on x-ray. However, many of these patients don’t have any symptoms at all. It is important to note that treatment for OA should be based on a patient’s pain, mobility & strength, rather than just the results of an X-ray.
The Importance of Physical Activity
While osteoarthritis is irreversible, the associated pain and stiffness can be significantly alleviated. Physical activity and movement play crucial roles in stimulating the natural lubrication of cartilage. Therefore, increased activity levels promote better joint lubrication and enhanced comfort during movement. Conversely, inactivity due to movement discomfort can initiate a vicious cycle, further exacerbating osteoarthritis-related stiffness. Maintaining an active lifestyle is key to preserving joint health and impeding further degeneration.
Getting Started
How does one maintain activity levels while dealing with osteoarthritis-related discomfort? Firstly, it’s crucial to engage in activities tailored to one’s abilities. Gradual progression, in small increments but consistently (daily), is essential. Initial discomfort may be expected when starting a new activity, but persistent discomfort should not occur. There should be little to no increase in pain or stiffness the day after engaging in the activity.
Priority should be given to cardiovascular exercises involving large joint movements, such as cycling, aqua fitness, and walking. Depending on tolerance and the rate at which cartilage adapts to activity-induced stress, the duration and intensity of the activity can be gradually increased. Additionally, joint mobility exercises can supplement training to further alleviate osteoarthritis symptoms.
In conclusion, if you experience pain and stiffness due to osteoarthritis, do not hesitate to consult your physiotherapist for optimal guidance in your physical activity and exercise regimen. Movement is paramount for maintaining a healthy lifestyle, even with osteoarthritis.
