What is osteoarthritis (OA)?

Have you been diagnosed with osteoarthritis as an explanation for your joint pain? Following a certain criteria for diagnosis, this is a fairly common condition with age and can also be known as degenerative arthritis. Among its most common locations are hands, knees, and hips, and most susceptible joints are the knees and feet due to bearing the most weight.

Joints are covered with a tough and smooth structure called cartilage, that allows for concurrency between joints. In many joints, fluid called synovial fluid helps lubricate this area and allows for smooth movement. As a result of osteoarthritis, the amount of synovial fluid reduces and the cartilage can wear down. As a result, the joint is unable to move smoothly. As the cartilage continues to experience irritation, pain with movement and loss of function can occur.

Diagnostic Procedures

Several tests and exams may be used for diagnosis at your doctor which can include the following:

• • Medical history – Examination of osteoarthritis signs and symptoms, family history, and other health problems that may have occurred in the past. For example, a hallmark sign of osteoarthritis is stiffness and soreness in the first 30 minutes of the day.

• • Physical examination – observation of any redness or swelling around the joint and mobility capacity.

• • Scans and other tests – A blood test may include checking for inflammation in the blood or identifying specific genetic markers; X-rays; ultrasounds; CT (computed tomography), or MRI (magnetic resonance imaging), depending on the type of arthritis.

Osteoarthritis Treatment

Treatment for osteoarthritis varies upon symptom management. Based on the severity of your symptoms and their location, the type of treatment that will help you most will be determined. It may be believed that people with this condition need to avoid exercise or movements that cause pain. However, strengthening and regaining lost range of motion is the best way to improve and even progress functionality and therefore quality of life!

Importance of Strength Training

Strength training is important for people who are suffering from osteoarthritis. Despite suffering from this condition which causes pain, it is the best form of exercise for strengthening muscles and preventing muscle atrophy of course, with the right modifications and level of intensity.

It is important to perform strength training initially at a moderate intensity and slow down to prevent further joint overloading. A strength training session is best performed 2-3 times a week, some guidance during the initial stages may be extremely beneficial. Strength training is essential for the following reasons:

• • An increase in bone density

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• • Increasing muscle size improves joint support

• • Mobility and posture improvement

• • Losing weight reduces the stress on weight-bearing joints

• • Feelings of well-being/improved mood

Mobility/flexibility Exercises to Improve OA

Research indicates that mobility/flexibility exercises are one of the most effective treatments for osteoarthritis. Physical activity enhances joint and muscle health, preventing other health problems.

As a rule, your exercises should include:

• • Flexibility — exercises such as muscle stretches and yoga can enhance or improve the movement of joints and muscles

• • Muscle-strengthening — exercise using weights and resistance bands improves muscle strength, which relieves joint pain, reduces bone loss, and improves balance

• • Exercise can help people with osteoarthritis decrease their pain and prevent disability.

• • In addition, aerobic exercise can improve mental health by release of hormones such as serotonin, dopamine, endorphins!

Aerobic Exercise for Osteoarthritis

It is recommended by the American College of Sports Medicine that the general population perform 150 minutes of aerobic activity per week. Any form of aerobic work that is tolerable is helpful – a brisk walk, jog, swim or cycling on a stationary bike. As pain is generally a limiting factor for this condition, try to make modifications to the preferred form of exercise. On a physiological level, movement increases the amount of synovial fluid flowing into the joint which can reduce osteoarthritis pain and improve function.

Conclusion

It can certainly be daunting to be diagnosed with a condition by your doctor. However, understanding your condition can be extremely helpful in how it is best managed on an individual level. Although osteoarthritis can cause pain on even the most basic movements in daily life, it does not mean that this is permanent! Movement based treatment can be designed to help make these day to day tasks easier for you by improving the robustness of your body. Working with a physiotherapist or kinesiologist is first-line defence in which we can gain understanding of your medical/physical background, discussing short and long-term goals, performing physical assessments of range of motion and strength, and creating an individualized exercise program. Don’t be afraid to reach out to any one of your therapists if you are curious or have any questions about this!