In Part 1 of our series, What Can I Do to Prevent Arthritis, we looked at two factors in the development of arthritis– Aging and Heredity. In Part 2, we will look at two more factors- Arthritis and Injuries and Arthritis and Body Type. Learn what lifestyle choices can help prevent arthritis or reduce your risk of developing it.
ARTHRITIS AND INJURIES
What you can’t change
That knee you twisted repeatedly playing soccer when you were eight years old or that shoulder you dislocated on the football field could very well become arthritic in later years. You just might regret some of those contact sports and high risk activities of your youth- such as skate boarding, skiing or rugby. While leading a sedentary life may reduce some of the risk of developing arthritis, being a couch potato has risks as well.
What you CAN change
You can do low-impact exercises that do not damage your joints. Swimming, biking, yoga and Pilates are all excellent ways to keep in shape, have fun and avoid repetitive stress on your joints. Well-cushioned shoes and shoes with a rocker sole make walking an excellent exercise you can do anywhere.
Keeping muscles strong and using proper bio-mechanics to lift or perform other activities can greatly reduce the likelihood of injury. It is great to get out in the garden to plant your spring flowers but be careful how you lift the bags of mulch and use tools that make digging and planting easier and more efficient.
If you do something that hurts, stop. Treat even the slightest discomforts early and seek medical advice for any aches and pains that persist. A sprained wrist or ankle can lead to greater problems if left untreated and ultimately can cause you problems in other joints as well.
ARTHRITIS AND BODY TYPE
What you can’t change
With the exception that large men tend to be the ones on the football field, being “big-boned” probably has nothing to do with developing Osteoarthritis. Football happens to be, though, one of the contact sports that is strongly associated with the development of arthritis.
What you CAN change
Obesity is a risk factor for OA, especially in the weight bearing hip and knee joints. This is one factor you definitely have an element of control over. Losing even small amounts of weight can reduce risk and is known to lessen the back, knee and hip pain caused by the added stress on these joints. Even your hands, wrist and shoulder can be affected by carrying excess weight.
There is plenty of good nutritional advice available and your health care provider is your best ally to lead you in the right direction. Exercise and diet not only make sense-they complement each other. Exercise helps reduce weight and losing weight makes it easier to exercise. The combination can lead to a significant decrease in pain, so it is a win all around.
Before deciding on a diet or exercise program, please discuss any changes you are thinking of making with your health care provider. There is nothing more frustrating than making a change and not being able to stick with it because it was not well planned or makes the problem you are trying to alleviate worse..
Part 3 of our Blog Series discusses how smoking and stress can affect the progression of Osteoarthritis and what you can do about it.
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