We will limit our discussion of arthritis to osteoarthritis, which is the breakdown of the smooth hyaline cartilage inside the joint. Without a smooth articulating surface, movement in or about the joint becomes painful. It is commonly referred to as the “wear-and-tear” joint because it is often seen in the weight-bearing joints such as the knees, hips, ankles and spine but may also be present in our fingers and toes. It is the commonest form of arthritis. The condition progresses slowly. The use of medication, weight loss and gentle exercise is often very helpful in its management.
It is often associated with:
- Ageing joints
- Previous injury
- And obesity among others
In addition to pain, osteoarthritis may be associated with stiffness of joints especially in the morning and it may make movement difficult. I have not yet come across an authentic osteoarthritis diet but in general dietary modifications to reduce weight may improve the symptoms such as pain and stiffness.
The discomfort associated with arthritis may make us dread certain activities but by following the guidelines below, we may get by.
- Make a car ride enjoyable
- To get into the car, back into the seat, and then swing in the legs. Do the opposite to get out. These moves will at least reduce the excruciating pain you feel. You will have challenges if the car seat is too high such as in large SUVs.
- What you wear on your feet makes a difference
- Contrary to public opinion, extremely flat footwear may not be your best bet. Get something with a little elevation preferably wedge shaped. Cushioning of the sole may also give you some comfort. Try walking in shoes or slippers and pick the most comfortable one for you.
- Shopping/marketing may be a drain – GET HELP!
- Carrying loads may mean painkillers and excruciating pain for days to come. The walk during marketing is good but do get help in carrying your load.
- Squat instead of bending at the waist
- Bending at the waist to pick up things or for any reason is criminal, instead squat. I agree that squatting may also put a strain on the knees and pain for those with arthritis of the knee but it is a better alternative. You may ask for help or use a stool.
- Sitting need not be a torture
- Avoid low, soft cushioned chairs, you may struggle to get up. Make firm, dining-table height chairs your preference. Avoid sitting for long periods at a time. Stretching out after a maximum of an hour and a half of sitting should be helpful.
- Definitely sleep on a firm surface (not a rock-hard mattress please)
- Even the stairs can be friendly
- Many people with arthritis of the knees hate to use the stairs but we can reduce the discomfort by following the rule “Up with the good and Down with the bad”. Simply put, when climbing stairs lead with the good (or better) leg and lead with the bad one when descending.
- Handrails can be helpful when we lean on them since that takes off some of our weight but be sure they are safe, otherwise do not lest you fall. If it’s a public handrail do clean (sanitize) your hands afterwards.
- Give sore joints a warm treat
- A warm bath or warm compress can sooth your aching joints. If you have severe arthritis then it may be time to switch from a bath tub to a shower where you may sit or have bars to hold onto. This reduces your risk of falling.
- Movement is your best prescription
- This may sound counter-intuitive but moving often reduces the stiffness and pain in the long-run. It also plays a role in your weight loss goal. So do not sit or lie in bed for hours on end because of arthritis, GET MOVING.
- Non-weight-bearing activities like swimming, water exercise, and stationary biking are the best choices but if you do not have access to any of these, do not despair start walking for very short distances and take a rest even if it means after every minute. We will gradually reach our realistic goal.
Don’t ‘make’ pain; always follow sound movement techniques. Listen to your body. If you hurt, don’t quit; just back off! I am sure you appreciate by now that once osteoarthritis joins you at the dining table, the wear and tear caused is likely to stick with your body all the way into the coffin. Learn to manage it appropriately.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/ Mobissel
(dressel@healthessentialsgh.com)
*Dr. Essel is a medical doctor, holds an MBA and is ISSA certified in exercise therapy, fitness nutrition and corrective exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week –“Obesity accelerates the damage to diseased weight-bearing joints; thus a programme of increased physical activity in combination with limiting the intake of food can help facilitate the goal of losing fat.”
Reference:
- Fitness Therapy 3rd Edition. Dr. Karl Knopf, EdD.
- Unravelling the Essentials of Health & Wealth; Dr. Kojo Cobba Essel
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