Body & Fitness

The good joint guide

The nuts and bolts of looking after your joints

oost of us give very little thought to our joints until things go wrong.

Unfortunately, the odds of developing a joint condition like arthritis are pretty high – more than one million New Zealanders are affected by it. While there’s no cure for arthritis, there are things we can do to reduce the risk of getting it, or make life easier if we do.

What is arthritis? Arthritis means inflammation in a joint. The signs include swelling, heat, redness, stiffness and pain. The term arthritis is used to cover a range of inflammatory diseases that affect not just joints but muscles, tendons and bones.

Types of arthritis include osteoarthritis, rheumatoid arthritis and ankylosing spondylitis. osteoarthritis is most common and although it’s not known why people develop it, ongoing stress on the joints is thought to play a part, which is why it’s described as “wear and tear” arthritis.

How do I know if I’m likely to get it?

Your risk of osteoarthritis increases if:

  • You are over 45.

  • You’ve had a knee or hip injury that meant you needed crutches or surgery.

  • You’re 10kg or more overweight.

  • You do, or have done, more than three hours a day of intense physical activity.

  • You’ve got a family history of it.

How do I know if I’ve got it? The main symptom is pain. It ranges from a dull but bearable ache in the affected joint to a severe, overwhelming pain. The pain is often worse when you move. You may also notice the joint has become very stiff, especially first thing in the morning, and is sometimes swollen.

It is important to see your doctor when you first start noticing pain or stiffness as they can help with medication and information about how to stop your arthritis from getting worse.

Can I prevent osteoarthritis? You can reduce your risk of getting it by:

  • Doing moderate levels of physical activity like walking, dancing or swimming.

  • Avoiding or limiting intense activity that puts strain on joints, such as lifting heavy objects on a regular basis.

  • Losing weight if you are overweight.

  • Taking glucosamine supplements. A study has shown that people with osteoarthritis of the knee who took glucosamine reported less pain and the rate at which the cartilage in their knee joints was being destroyed slowed down. Meanwhile another supplement, chondroitin sulphate, may help ease joint pain and stiffness while protecting cartilage.

I’ve got arthritis- what can I do?

  • Develop a good relationship with your doctor. They will be able to help you to manage the condition.

  • Keep a record of the medication you take and how it affects you. There’s a huge range of medications for arthritis and people respond to them differently.

  • Keep a note of any symptoms or side effects you have so you can see how effective they are.

  • Learn relaxation techniques. Stress can make you tense your muscles and this makes pain worse.

  • Exercise. It can help in a variety of ways like reducing pain and helping you to relax.

  • Remember to talk to your doctor before starting on an exercise programme.

  • Eat lots of fruit and vegetables. Studies have shown that the antioxidants they contain help protect joints (especially knees) from being devastated by arthritis.

What exercise should I do?

  • Walking. It can reduce inflammation, ease pain and help with weight loss.

  • Exercise that builds muscles. Weight training helps strengthen muscles around an arthritic joint. Just don’t overdo it!

  • Gentle stretches. Stretching can improve flexibility, increase your range of motion and make performing everyday tasks easier.

  • Yoga. It is a good form of exercise for people with arthritis, but make sure your instructor knows about your special needs.

  • Swimming. Excellent for arthritis sufferers because it doesn’t put strain on your joints.

Can certain foods help? As well as eating a diet high in fruit and veges for their all-important antioxidants, there are other foods that may play a part in reducing inflammation, according to trials.

These include:

  • Green tea. It’s high in polyphenols, which are anti-inflammatory. Try drinking three or four cups a day.

  • Fish. Choose types high in omega-3 fatty acids eg sardines, salmon, tuna and mackerel, and eat them several times a week.

  • olive oil. It’s rich in natural antioxidants and around one and a half tablespoons a day used in cooking may make a difference.

Can alternative therapies help? Although there’s no scientific evidence to show they work, many patients who try them report a reduction in pain and discomfort.

Therapies often tried include:

  • oedicinal herbs

  • Acupuncture

  • Chiropractic

  • Reflexology

  • osteopathy

Always tell your doctor about any treatments you are trying, including alternative therapies.

Will I need surgery?

It depends on how bad your arthritis is and the impact it is having on your life. In some cases, surgery may be the only way to overcome severe pain. Joint replacement operations can be very successful and restore quality of life.

Did you know…? Arthritis is the greatest single cause of disability in New Zealand. Women get arthritis more than men.

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