What physical activities are permissible with arthrosis?
Arthrosis is a chronic joint disease in which the articular cartilage is destroyed. The joint is gradually deformed, its functions are impaired.
Arthrosis is manifested in restriction of mobility and joint crunch, pain in case of loads. Muscles are tense in the joint area, sometimes a swelling appears.
Arthrosis of the lower joints (hip, knee, ankle) is developed more often. On the hands, the disease affects the joints of fingers phalanges. Arthrosis usually occurs first on one joint, then on the second one, symmetrical to the first.
The main reason for arthrosis development is an imbalance between the destruction and restoration of articular cartilage. The processes of anabolism, that is, the creation of new structures, and catabolism – the destruction of old or damaged tissues – always go in parallel in the body. In the normal state, these processes proceed at the same speed. With arthrosis, the destruction of cartilage increases, and its recovery slows down. As a result, articular cartilage is gradually thinning, becoming fragile and disappears completely over time.
Favorable conditions for arthrosis development:
1. Joint injuries;
2. Joint surgery, e.g., meniscus removal;
3. Excessive loads: e.g., professional sports, work requiring kneeling or squatting, frequent walking up the stairs;
4. Acute or chronic inflammation of joints;
5. Age-related changes;
6. Overweight: people with excess weights automatically increase the load on the joints of the lower body;
7. Flat feet: in this case, the shock absorbing functions of the foot are impaired, the load on the ankle is increased;
8. Osteopathic dysfunctions that occur in the joint itself.
The leading osteopath of our Center speaks in detail about osteopathic dysfunctions in a video
Recommendations for prevention of arthrosis:
1. Watch your weight and nutrition. With each kilogram gained, the load on the articular surfaces is increased and the cartilage is destroyed.
2. Reduce physical activity on the affected area. E.g., if the disease affects the joint of the leg, then you should abandon the heels, walk only in comfortable shoes with orthopedic insoles. If the disease touched the hands, give up pressure on the fingers (knitting, squeezing, etc.).
3. Do special therapeutic exercises to improve the functional state of the joint and strengthen the muscles surrounding it.
4. Change the type of physical activity: reduce vertical loads, increase horizontal ones. It is really harmful for a person with arthrosis to walk a lot, this provokes greater destruction of cartilage. But if you put it on your back and do exercises to strengthen the muscles of the thigh and lower leg, this will contribute to the development of muscle tone and not destroy the joints.
5. Do not lift weights.
6. In case of flat feet, get orthopedic insoles. Insoles help to correct foot deformity and reduce joint stress.
Take care of your joints!
Your Osteopathic Centre