By: Dr. John A. Papa, DC, FCCPOR(C)
Osteoarthritis
accounts for more trouble with climbing stairs and walking than any other
disease, and is the most common reason for total hip and knee replacement
surgeries. This article will discuss the
role of exercise in the management of osteoarthritis.
Exercise
increases our functional capacity to withstand occupational, recreational, and
everyday stresses to our body more efficiently, thereby minimizing the risk of
joint injury and subsequent disability. Natural
chemicals called endorphins have anti-inflammatory and pain relieving
properties and are released by the body during exercise. Joint movement also transports nutrients and
waste products to and from cartilage. For every extra pound of weight that someone
carries, they put an extra three to five pounds of stress on a weight bearing
joint. Regular exercise can allow for an
individual to keep their weight down, and their muscles and joints flexible and
strong.
The individual components
of exercise can exert specific positive benefits in the body. Aerobic or Endurance exercise improves the body’s capacity to
deliver oxygen to working muscles and organs.
Swimming, cycling, jogging, water aerobics, and power walking are a few examples
of this type of exercise. It is
recommended that an individual engage in a minimum of 30 minutes of endurance
exercise at least three times per week.
This type of exercise will also burn calories and help maintain healthy
body weight.
Resistance or
Strengthening exercise helps a muscle’s
ability to contract and do work. This
type of exercise can help maintain bone density and strengthen muscles to
support our joints. It will also boost
metabolism and assist in maintaining a healthy body weight. Examples of this type of exercise include
weight machines in a fitness facility, dumbbells, or resistance tubing.
Flexibility exercises help maintain a joint’s complete movement or range of
motion. Stretching is the most familiar
form of this type of exercise but it can also include activities such as Tai
Chi, Pilates, and Yoga. Holding a
sustained stretch for 15-30 seconds can result in modest flexibility
gains. This type of exercise becomes
especially important when preparing for any endurance or strengthening activity
to help ready the body and minimize the risk of injury. Where appropriate, agility and
proprioceptive/balance exercise may also be added.
Osteoarthritis can be successfully managed
with active exercise strategies. Exercise can encompass a wide range of
activities. Therefore choose activities
that are safe and enjoyable. This will
make it more likely for you to stay consistent with those activities. There
may be some initial discomfort when beginning an exercise program. This may be your body’s normal response when
starting a new activity and should not last more than one to two weeks. Start slowly and progress gradually. If discomfort persists beyond this point,
consult with a Regulated Health Professional to make sure the exercise you are
performing is appropriate and being done correctly. For more information, visit www.nhwc.ca.
This article is a
basic summary for educational purposes only.
It is not intended, and should not be considered, as a replacement for
consultation, diagnosis or treatment by a duly licensed health practitioner.
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