Why Is Exercise Effective In Reducing Pain In People With Osteoarthritis?
Osteoarthritis (OA) occurs when the cartilage in our joints begins to wear down. Cartilage acts as a cushion in the joints, helping to absorb impacts. As we age, the cartilage wears down in all of us, and this thinning out is commonly seen in adults over the age of 45. But when the cartilage thins out too much, it can cause pain in the joint. This most commonly occurs in the hip, knee, low back, neck, and finger joints. In severe cases, the cartilage can become too thin, and surgery may be the only option to reduce the pain. However, exercise has also been found to be effective in reducing pain and improving functional limitations that accompany osteoarthritis.
Should You Avoid Using Your Affected Joints?
A natural response to joint pain due to OA is to not use those joints any more than you have to. For example, if you’ve been diagnosed with OA in your knees, you might think it’s better to walk as little as possible to help avoid any stress, pain, and further wear and tear of the cartilage in the knee joints. You might stop walking up the stairs and take the elevator instead. You curtail your active lifestyle in hopes that the pain will get better, and you can avoid surgery. But a sedentary lifestyle can be harmful to your physical and mental state. The good news is evidence shows that exercise is an effective treatment for OA and a physical therapist will guide you in your exercises so you don’t make the symptoms worse.
How Exercise Can Help Your OA
A common misconception is that OA is caused by too much wear and tear on your joints. In the case of your knees, you might assume walking or running is the culprit. But studies have shown that walking and running actually can help prevent OA, improve cartilage health, and prevent bone loss. This means being active and exercising is much better for your OA than sitting around doing nothing.
Decreased Inflammation
It’s no secret that exercise improves strength, fitness, mood, and mental health, as well as helps decrease inflammation. OA sufferers often have inflammation in their joints, which can lead to further damage to the cartilage. Exercise releases natural anti-inflammatory chemicals in our bodies that help fight this inflammation. When we exercise the muscles around the affected joint, we strengthen them, allowing them to provide better support to the joint. Exercise reduces inflammation at the same time, which helps improve our mood, physical, and mental health as well.
Weight Loss
Another benefit of exercise is weight loss. Many people who suffer from OA are overweight or obese. The added pressure and weight on the joints can exacerbate the pain. By exercising and losing unwanted pounds, you can help reduce the pressure on your joints and improve joint function along with improving your physical health.
Which Type Of Exercise Is Best For Osteoarthritis?
The best types of exercises for OA are those that incorporate strengthening of the muscles, balance, and aerobics. These might include weight training, walking, swimming, aerobics classes, and biking. When beginning any exercise program, it’s best to start with easy exercises and low-impact aerobics. Swimming is an excellent low-impact exercise, and the resistance of swimming through water helps strengthen muscles. The best advice when designing an exercise program is to find exercises that you like and stick with them. A skilled physical therapist can help you find the most beneficial exercises without causing more dysfunction.
As your strength and endurance build, you can increase your weight when working out at the gym or increase the length and/or intensity of your aerobic sessions. It is recommended that you include at least 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous aerobic activity, or an equivalent combination of both every week. Use this as a goal to work up to, especially if you’ve never exercised before. A physical therapist can help you adjust your exercise program as needed so it doesn’t become too much, too hard, or counterproductive. A general rule is that if the exercise you’re doing causes pain that lasts more than an hour, it is too strenuous. Other signs that you may be over-exercising include lasting fatigue, weakness, reduction in range of motion, and increased joint swelling. If any of these signs occur, you should cut back on your exercise and work with your physical therapist to eliminate the issue.
Working With A Qualified Franklin, TN Physical Therapist
A physical therapist can develop an exercise program specifically for you and monitor your workouts to ensure that you are using proper exercise techniques. A physical therapist can also educate you on how to warm up before exercising, how to cool down afterward, how to use pain-relief methods, and how to protect your joints.
Exercise should be an important part of everyone’s weekly routine, including those living with OA. The benefits are wide-ranging. Choose an exercise program that provides you with the most benefit and the fewest risks to your health or physical condition. At Beyond Physical Therapy, our trained Franklin physical therapists can help you initiate an exercise program based on your needs, set realistic goals for you, and work with you to reach those goals! Contact us today at (629) 239-3170 to schedule an appointment!