By age 65, more than half of us will have X-ray evidence of osteoarthritis, a disease in which the cartilage that covers the ends of the bones at the joints breaks down and bony overgrowth occurs. For many, the result is stiffness and pain in the joint.
Although osteoarthritis (or OA) is more common as we age, it is not an inevitable part of aging. As researchers work to understand the causes of osteoarthritis, they are able to offer advice to help prevent the disease or its progression and lessen its impact on your life.
There are many things you can do to help knee pain, whether it's due to a recent injury or arthritis you've had for years.
Follow these 11 dos and don’ts to help your knees feel their best.
Don’t rest too much. Too much rest can weaken your muscles, which can worsen joint pain. Find an exercise program that is safe for your knees and stick with it. If you're not sure which motions are safe or how much you can do, talk with your doctor or a physical therapist.
Do exercise. Cardio exercises...
Here are four steps you can take now to prevent osteoarthritis or its progression.
No. 1: Control Weight
If you are at a healthy weight, maintaining that weight may be the most important thing you can do to prevent osteoarthritis. If you are overweight, losing weight may be your best hedge against the disease.
Obesity is clearly a risk factor for developing osteoarthritis. Data from the first National Health and Nutrition Examination Survey (NHANES), a program of studies designed to assess the health and nutrition of Americans, showed that obese women were nearly four times as likely as non-obese women to have osteoarthritis. The risk for obese men was nearly five times greater than for non-obese men.
Being overweight strains the joints, particularly those that bear the body's weight such as the knees, hips, and joints of the feet, causing the cartilage to wear away.
Weight loss of at least 5% of body weight may decrease stress on the knees, hips, and lower back. In a study of osteoarthritis in a population in Framingham, Mass., researchers estimated that overweight women who lost 11 pounds or about two body mass index (BMI) points, decreased their risk of osteoarthritis by more than 50%, while a comparable weight gain was associated with an increased risk of later developing knee OA.
If you already have osteoarthritis, losing weight may help improve symptoms.
No. 2: Exercise
If the muscles that run along the front of the thigh are weak, research shows you have an increased risk of painful knee osteoarthritis. Fortunately, even relatively minor increases in the strength of these muscles, the quadriceps, can reduce the risk.
To strengthen quadriceps, Todd P. Stitik, MD, professor of physical medicine and rehabilitation at UMDNJ-New Jersey Medical School, recommends isometric moves and wall slides. To do these, stand with your back to a wall, with feet shoulder-width apart. Then lean back against the wall, placing your feet out in front of you as far as you comfortably can. Bend at the knees, put your hands on your waist, and slide with your spine, maintaining contact with the wall until you reach a sitting position. (Your knees should not bend more than 90 degrees). Then slowly slide back to your original position. Repeat eight to 10 times.
If fear of joint pain after exercise keeps you from exercising, try using heat and cold on painful joints or take pain relievers, which may make it easier to exercise and stay active. The safest exercises are those that place the least body weight on the joints, such as bicycling, swimming, and other water exercise. Light weight lifting is another option, but if you already have osteoarthritis, first speak with your doctor.