Osteoarthritis: How Exercise Can Help Manage Osteoarthritis’ Symptoms and Improve Mobility

‍Osteoarthritis, a prevalent type of arthritis, arises from the deterioration of bones and joints resulting from wear and tear. It is a degenerative condition that impacts a vast number of individuals globally and can lead to discomfort, inflexibility, and restricted mobility. Nonetheless, there is encouraging news as physical activity can aid in controlling osteoarthritis symptoms and form an integral part of the therapy. Despite the seeming paradox of exercising while in agony, consistent exercise can toughen the muscles bordering the affected joints, decrease inflammation, and enhance suppleness. This write-up will investigate the advantages of exercise in managing osteoarthritis, identify the categories of exercise recommended by medical practitioners and physical therapists, and provide pointers for embarking on an exercise plan tailored to your needs. Therefore, if you aim to handle your osteoarthritis symptoms or halt their progression, keep reading to discover how exercise can be your most reliable accomplice.

What is Osteoarthritis?

Osteoarthritis is a deteriorating ailment that impacts the cartilage, which safeguards the bone endings in a joint. As the cartilage disintegrates, the bones start to rub against each other, which leads to a reduction in mobility, stiffness, and pain. Though osteoarthritis can develop in any joint, it predominantly affects the hands, knees, hips, and spine. The chances of contracting osteoarthritis escalate with age; however, it can also emerge due to joint injuries or overexertion.

Osteoarthritis Definition

Osteoarthritis is a common joint disorder that is characterized by the progressive loss of articular cartilage and other joint tissues, leading to pain, stiffness, and functional impairment. It is the most common form of arthritis, affecting millions of people worldwide, particularly those over the age of 60.

~According to “Oxford Textbook of Rheumatology” [1]

Osteoarthritis as a degenerative joint disease that primarily affects the articular cartilage of synovial joints, leading to pain, stiffness, and loss of function. The disease is caused by a combination of biomechanical and biochemical factors, including mechanical stress, inflammation, and abnormal matrix metabolism.

~”Primer on the Rheumatic Diseases” [4]

Osteoarthritis as a chronic joint disease that results from the progressive loss of articular cartilage and other joint tissues, leading to pain, stiffness, and deformity. The pathogenesis of the disease involves a complex interplay of mechanical, genetic, and environmental factors that contribute to the breakdown of joint tissues over time.

~”Textbook of Orthopaedics, Trauma and Rheumatology” [5]

Symptoms of Osteoarthritis

The symptoms of osteoarthritis can vary depending on the joint affected and the severity of the disease. The most common symptoms include:

• Pain: Osteoarthritis can cause a dull ache or sharp pain in the affected joint, which can worsen with activity.
• Stiffness: The joint may feel stiff, especially in the morning or after a period of inactivity.
• Reduced Mobility: Osteoarthritis can make it difficult to move the affected joint, and it may also cause a grating or cracking sensation when the joint is moved.
• Swelling: The joint may become swollen and tender to the touch.
• Deformity: In severe cases, osteoarthritis can cause the affected joint to become misaligned or deformed.

Causes of Osteoarthritis

Mechanical Stress

Various factors can lead to mechanical stress, including obesity, joint injuries, and repetitive use, resulting in wear and tear of joint tissues, causing osteoarthritis. Obesity, for example, can put excessive pressure on weight-bearing joints, including knees and hips. Similarly, joint injuries such as fractures, ligament ruptures, and dislocations can destroy the articular cartilage and disturb joint mechanics, which may lead to osteoarthritis in later life. Occupations or sports that involve the repetitive use of joints may also contribute to osteoarthritis development.

Inflammation

Inflammatory cytokines, which are immune response proteins, can cause pain and stiffness, contributing to the breakdown of joint tissues. While inflammation is commonly linked with autoimmune diseases such as rheumatoid arthritis, it is also present in osteoarthritis. Studies reveal elevated inflammatory cytokines in the synovial fluid of osteoarthritic joints.

Abnormal Matrix Metabolism

The extracellular matrix, a non-cellular constituent of cartilage and other connective tissues, maintains joint integrity and function. Disruptions to the matrix in osteoarthritis result in altered biomechanics and increased vulnerability to damage. The precise mechanisms underlying abnormal matrix metabolism are not fully comprehended.

Genetics

Genetics may also play a part in osteoarthritis development. Multiple genes, including those associated with joint inflammation, pain perception, and cartilage metabolism, increase the risk of developing osteoarthritis. However, the exact role of genetics in osteoarthritis is intricate, and it is likely that environmental factors interact with multiple genes to contribute to the disease.

Treatment of Osteoarthritis

How Exercise Can Benefit People with Osteoarthritis

While it may seem counterintuitive to exercise when you’re in pain. But Yes, regular physical activity can actually help manage the symptoms of osteoarthritis and improve overall mobility.

Exercise can help:

• Strengthen the muscles around the affected joint, which can help support the joint and reduce pain.
• Reduce inflammation in the joint, which can help alleviate pain and stiffness.
• Increase flexibility and range of motion in the joint, which can help improve mobility and reduce the risk of injury.
• Improve overall fitness and reduce the risk of other health problems, such as heart disease and diabetes.

Studies have stated that exercise can be as effective as medication for managing the symptoms of osteoarthritis. In fact, the American College of Rheumatology recommends exercise as the first-line treatment for osteoarthritis.

Types of Exercise for Treatment of Osteoarthritis

There are several types of exercise that are recommended for people with osteoarthritis, including:

Aerobic Exercise

Any physical activity that causes an increase in your heart rate and breathing rate is known as aerobic exercise. Some examples of aerobic exercise are cycling, walking, dancing, and swimming. This type of exercise can aid in cardiovascular health improvement, increase endurance, and calorie burning. Aerobic exercise is an excellent warm-up before starting other exercises.

Strength Training

Resistance training or strength training is the practice of using weights or resistance bands to enhance muscle strength and endurance. Some examples of strength training exercises are bench presses, bicep curls, squats, and lunges. This type of exercise can assist in muscle toning, increasing bone density, and decreasing the risk of falls.

Flexibility Exercises

Flexibility exercises, also known as stretching, help to increase joint flexibility and decrease stiffness. Some examples of flexibility exercises include specific stretches that target certain joints, Pilates, and yoga. Flexibility exercises can help with mobility enhancement, reducing the risk of injury, and promoting relaxation.

Balance Exercises

Balance exercises help you practice specific movements that help you maintain your balance and decrease the risk of falling. Walking heel-to-toe, standing on one leg, and practicing Tai Chi are examples of balance exercises. Balance exercises can improve stability, increase confidence, and decrease the risk of injury.

Tips for Exercising with Osteoarthritis

If you’re new to exercise or have osteoarthritis, it’s important to start slowly and gradually increase the intensity and duration of your workouts. Here are some tips to keep in mind:

• Talk to your doctor before starting an exercise program to make sure it’s safe for you.
• Choose exercises that are low-impact and easy on the joints, such as swimming, cycling, or yoga.
• Warm up before exercising by doing some light cardio and stretching.
• Use proper form and technique when doing strength training exercises to avoid injury.
• Listen to your body and stop if you experience pain or discomfort.
• Take breaks as needed and don’t overdo it.
• Stay hydrated and wear appropriate clothing and shoes.

Precautions When Exercising with Osteoarthritis

While exercise can be beneficial for people with osteoarthritis, it’s important to take some precautions to avoid further damage to the joints. Here are some things to keep in mind:

• Avoid high-impact exercises, such as running or jumping, which can put stress on the joints.
• Avoid exercises that require twisting or quick changes of direction, which can also stress the joints.
• Don’t exercise through pain or discomfort. If you experience pain or swelling, stop exercising and rest.
• Avoid exercising when the joint is inflamed or swollen.
• Don’t push yourself too hard. Gradually increase the intensity and duration of your workouts over time.

Importance of Proper Form and Technique When Exercising with Osteoarthritis

Using proper form and technique when exercising with osteoarthritis can help prevent injury and make your workouts more effective. Here are some tips to keep in mind:

• Start with light weights or resistance and gradually increase over time.
• Keep your movements slow and controlled, and avoid jerky or sudden movements.
• Use a mirror or have a friend watch you to make sure you’re using proper form.
• Focus on the muscle groups you’re targeting and avoid using momentum to lift the weights.
• Breathe deeply and evenly throughout your workout.

How to Create an Exercise Plan for Treatment of Osteoarthritis

Creating an exercise plan for treatment of osteoarthritis doesn’t have to be complicated. Here are some steps to follow:

1. Choose activities that you enjoy and are easy on the joints, such as swimming, cycling, or yoga.
2. Start with a low-intensity workout and gradually increase the duration and intensity over time.
3. Incorporate a variety of exercises, including cardio, strength training, flexibility, and balance exercises.
4. Schedule your workouts for the same time each day to establish a routine.
5. Listen to your body and adjust your workouts as needed.
6. Keep track of your progress and celebrate your successes.

Other Lifestyle Changes That Can Help Manage Osteoarthritis Symptoms

In addition to exercise, there are other lifestyle changes that can help manage the symptoms of osteoarthritis, including:

• Maintaining a healthy weight to reduce stress on the joints.
• Eating a balanced diet rich in fruits, vegetables, whole grains, and lean protein.
• Getting enough sleep to reduce inflammation and promote healing.
• Managing stress through activities such as meditation, yoga, or deep breathing.
• Avoiding activities that aggravate the joints, such as high-impact sports or repetitive motions.

Conclusion

Mechanical stress can lead to osteoarthritis, causing pain and reduced mobility, but exercise can assist in managing symptoms and enhancing overall mobility. Whether you are an exercise novice or an experienced athlete, low-impact activities can help boost muscle strength, decrease inflammation, and improve flexibility. By implementing the recommendations in this article and collaborating with your physician or physical therapist, you can design a workout regimen that suits your needs, enabling you to enjoy a fulfilling life. Therefore, don’t let osteoarthritis prevent you from leading an active life – commence exercising today!

References:

[1] Osteoarthritis – StatPearls
[2] Osteoarthritis – Symptoms and causes
[3] Osteoarthritis – an overview | ScienceDirect Topics