March 12, 2024 — It hurt to walk. So Diane Rosenbluth went to see a surgeon at Duke University School of Medicine recommended to her by a friend of hers, and after X-rays, it was discovered that he had osteoarthritis.
Rosenbluth's pain went away after hip replacement surgery, but he struggled to regain his strength. She knew she needed to „keep walking and keep moving“ to get better, including after her second hip replacement about 10 years ago. When the Duke Health & Fitness Center opened near Durham, North Carolina, real estate agents, entrepreneurs, and former teachers signed up.
Rosenbluth, 81, regularly receives steroid injections in her knees to treat joint pain and is scheduled to undergo knee surgery this summer. „As long as I can get proper medical advice and deal with things, it's an honor,“ Rosenbluth said.
Exercise helped her feel better osteoarthritis Feel the pain and improve your mobility. „It's about setting goals for yourself.“ To maintain a routine, Rosenbluth prepares her workout clothes the night before. „Then you'll feel guilty all day if you look at your clothes and don't exercise.“
Although it may sound counterintuitive at first, it suggests that people with joint pain generally exercise more and move their bodies. But experts agree with Rosenbluth that physical activity can reduce osteoarthritis symptoms.
„People with joint pain are often reluctant to begin physical activity because they worry that exercise will make the pain worse,“ said Lee F. Callahan, Ph.D., associate director of the Thurston Arthritis Research Center at the University of North Carolina. Stated. chapel hill.
Mr Callaghan, who is also director of the Osteoarthritis Action Alliance, said there was a lot of medical research evidence showing that a „cautious approach“ to exercise could help. For example, inactive people should start with low-intensity activities like walking and slowly increase distance over time.
The potential benefits go beyond joint pain relief. Callahan says there are multiple well-conducted studies showing that physical activity and exercise improve a variety of arthritis and joint-related symptoms, including pain, stiffness, swelling, and the ability to perform activities of daily living. About. „In addition to improving arthritis symptoms, exercise and physical activity can have mental health benefits and improve your overall quality of life.“
Nick Turkus, senior director of patient education at the Arthritis Foundation, says: „It may seem surprising, but gentle exercise is actually a great way to manage osteoarthritis pain. „Moving helps keep joints flexible, prevents stiffness, and increases range of motion.“ He said.
2 hour rule
As with anyone starting a new exercise routine, Callahan recommends talking to your doctor first and starting slowly.
“No pain, no gain” does not apply to exercise for people with osteoarthritis. Turkus said exercise should be difficult but not cause sharp pain. „We have a two-hour pain rule. If your pain gets worse two hours after exercise, try to bring it back next time.“
Callahan says some people may experience pain or discomfort if they were inactive before they started exercising. „But sharp pain, pain in a new area, or pain that lasts more than two hours after exercise are some of the signs that you may be doing too much or that something is wrong.“
common misconceptions
Turkas dispelled some common myths people have about osteoarthritis and exercise. For example, people with joint pain may be hesitant to increase their level of physical activity because they're worried that exercise will only make the pain worse. “While this is a concern, gentle exercise has actually been proven to reduce pain and stiffness in the long term,” he said.
Another misconception is that people can't exercise because their bodies are too stiff. Turkus recommended focusing on your range of motion, starting with small movements and increasing over time.
And, no, exercise doesn't „wear out“ your joints, he pointed out. „Our joints are not machines. Movement increases joint strength. Muscles, tendons, and ligaments are strengthened and support proper joint alignment for efficient movement and stability. ”
Fluidity and flexibility
One of the key factors in increasing flexibility is synovial fluid, the thick fluid in your knees, hips, and other joints that keeps your joints lubricated. Healthy articular cartilage acts like a sponge, absorbing synovial fluid and allowing smooth movement, Turkus says.
Exercise not only produces more synovial fluid around the joints, but also increases the circulation of nutrients to the joints, reduces inflammation, and increases blood flow to the joints. Exercise also „promotes weight loss, helps with joint pain, and improves balance and coordination,“ Callahan says.
Physical activity also strengthens the muscles around your joints. Strong muscles around a joint act like a natural brace, relieving pressure on the joint itself, Turkus said. „Exercise strengthens these muscles, which may improve stability and reduce pain.“
When to seek professional care
It's important to know when to manage osteoarthritis joint pain at home and when to seek professional treatment. „If your joint pain has been going on for more than two weeks, it's important to see your doctor to discuss the best course of action,“ he says. A professional can confirm whether arthritis is the cause of your symptoms and help diagnose your symptoms specifically. There are more than 100 forms of arthritis, he said, and proper diagnosis is the key to the best treatment.
Callahan recommended Evidence-Based Interventions Appropriate for Arthritis (AAEBI) for those who want to learn more about exercise.There is 14 AAEBI Exercise Programs. The Arthritis Foundation says,I can walk easily.” It is a program that guides people through the appropriate steps such as goal setting, warming up, walking, cooling down, and proper stretching.
The Osteoarthritis Action Alliance and the CDC recognize these AAEBIs because they increase physical activity and improve arthritis symptoms. Many are offered virtually as well as in-person in community settings.
Still wondering how to get started? The Osteoarthritis Action Alliance also provides guidance on how people with joint pain can cope. think about starting physical activity.
As for the question, Mr. Rosenbluth, „I have to go on,“ she said. „If you keep moving and build up your stamina, you'll be able to do more.“