Concentrate on your quadriceps These are the muscles in your upper
thighs. The stronger they are, the more strain they take off your knees.
Reducing the strain reduces the risk of injury to the chondrocytes.
Good exercises are squats, knee extensions and step-ups (in which your
use your stairs as exercise equipment).
Tilt your face towards the sun At least in the summer, about 15-20 minutes a day should do it. sunlight is your best source of vitamin D, which is required for healthy bones. Bone strength is important for arthritis because as cartilage tries to repair itself after injury, it triggers bone remodelling - breakdown and replacement of bone cells. In winter, as we've said before, you may be advised to take a supplement if you can't head off to sunnier climes. Studies have shown that people with low vitamin D levels in their diet and blood are three times more likely to have arthritis than those with high levels. This finding is particularly important for older people, who are less able to absorb vitamin D from the sun as they age. Aim for 400-800 international units (IU) of vitamin D a day. In addition to sunlight, other good sources are fatty fish such as salmon, makcerel and sardines (about 345IU in a loog serving), cold-liver oil (1,360 IU per tablespoon), fortified cereals (40Iu in a l00g serving), egg yolks (20 IU in a whole egg) and beef liver (1.5 IU in a l00g serving).
Boil some kale Kale is high in vitamin K, which plays a key role in the development of cartilage and bone. When researchers evaluated the diets of 672 people with an average age of 65, they found that the higher the levels of
Habits worth breaking
Give up the high-heeled shoes. Harvard University researchers wondered if the fact that women are twice as likely to develop osteoarthritis might have something to do with the high-heeled shoes they wear. They studied 20 healthy women as they walked barefoot and in their own high-heeled shoes. Researchers found that walking in high heels increases pressure across a major joint in the knee called the patellofemoral joint and puts 23 percent more force on the inner part of the knee, both of which could lead to joint damage and osteoarthritis. You don't have to be wearing
4in spikes; even shoes with 1.5in heels lead to greater twisting of the knee.
dietary vitamin K, the lower the likelihood of arthritis of the hand or knee. About half the study participants had low blood levels of the vitamin. That's not surprising given that studies in the US and UK found that people in both countries have low vitamin K levels. The best sources of this vitamin, apart from kale, are leafy greens such as spinach, turnip greens. Swiss chard and raw parsley.
How to reduce arthritis pain
Use the pool Swimming has long been recommended as a good exercise for people with arthritis, the weightlessness from the water reduces impact on your joints. But there's been very little research into the benefits of this therapy. Finally, a Taiwenese study confirms what anyone with arthritis had long suspected: working out in water significantly improves knee and hip flexibility, strength and aerobic fitness. Meanwhile, an Australian study found that such programmes also reduced in less pain and better overall function. Contact your local health club, leisure center or swimming pool and
ask about water aerobic classes or other classes specifically designed for people with arthritis.
Walk barefoot Going an naturel reduces the load on the knees joints, minimising pain and compared with walking with shoes. That's the finding from a study of 75 people with osteoarthritis conducted by researcheres at Rush University Medical Center in Chicago. If barefoot isn't an option, find shoes that mimic your natural arch and heel contour, but don't lift up the heel, which puts more pressure on the joints. Orthotic insoles may also help.
Rub on some ibuprofen If your stomach has rebelled agaist over-the-counter and prescription pain-relievers attack the pain at its source with ibuprofen cream or gel. Recent studies have shown that it is just as effective as pills in relieveing pain - but as only around 5 percent of the drug is absorbed into the bloodstream, it's a lot less likely to cause side effects than tablets.
The best arthritis supplements
Whatever you think of herbs and supplements, the research results are clear: several natural supplements make a difference to arthritis relief. Here are four to consider seriously.
Glucosamine sulphate You've undoubtedly heard about the benefits of glucosamine/chondroitin supplements for joint repair. The best evidence is for glucosamine, an amino sugar required to build the substances needed to maintain and grow healthy cartilage.
Numerous studies find that it can reduce the symptoms of osteoarthritis and, although it isn't a cure, it may prevent further damage. Take 1,500mg at one time or in three divided doses, and be patient. It may take four to six weeks before you notice any supplements come from seashells, so avoid if you're allergic to shellfish.
SAMe (S-Adenosyl methionine) You may be more familiar with this supplement for mild depression. But it also works well in osteoarthritis, probably because of its anti-inflammatory properties. An analysis of 11 studies involving 1,442 people found that it worked as well as nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen in terms of reducing pain and improving function, with fewer adverse effects such as stomach problems. Take 600-800mg, and use it along with a B-50 complex vitamin.
Devil's claw Another anti-inflammatory herb, Devil's Claw significantly improves pain and other symptoms related to arthritis, with some studies showing that it works just as well as prescription drugs but with fewer side effects. Recommended does vary according to the potency of the extract. Follow the dosage instructions on the label.
Bosewellia This anti-inflammatory herb, Boswellia serrata, comes from the Boswellia tree, commonly found in India. In one study, 30 patients with osteoarthritis of the knee took the extract for eight weeks, then took a placebo for eight weeks (although neither they nor the researchers knew that they were receiving). When taking the herb, the participants had less knee pain, a greater range of motion and could walk farther than when talking the placebo.
the exercise cure for arthritis
Researchers from Tufts University in Boston, USA, randomly split 46 people with knee osteoarthritis into two groups. The first group was assigned a 16 week, home-based strength-training programme; the second (the control group), a nutritional education programme.
The results are hardly surprising: those doing the strength-training reduced their pain by 43 percent and increased their physical function by 38 percent. The comfortable improvements for the control group were 11 percent and 21 percent.
Without question, exercise - not sitting - is the right response to arthritis. But a simple walk, while an excellent start, isn't enough. In addition to regular aerobic exercise such as walking or swimming (experts suggest doing 20-30 minutes a day, three to four days a week), you need both range-of-motion exercises increase the length and elasticity of your muscles, helping to reduce stiffness, increase joint mobility and prevent contractures. Strength-training reinforces the muscles that support the affected joints.
The fitness programmes in this discussion incorporate both types of exercises; try the 'Easy does it' routine (routine 1 Easy does it Day 1 strength exercises) as a start. To get the most out of your efforts, follow this advice.
FLEXIBILITY EXERCISES
STRENGTH-TRAINING
Tilt your face towards the sun At least in the summer, about 15-20 minutes a day should do it. sunlight is your best source of vitamin D, which is required for healthy bones. Bone strength is important for arthritis because as cartilage tries to repair itself after injury, it triggers bone remodelling - breakdown and replacement of bone cells. In winter, as we've said before, you may be advised to take a supplement if you can't head off to sunnier climes. Studies have shown that people with low vitamin D levels in their diet and blood are three times more likely to have arthritis than those with high levels. This finding is particularly important for older people, who are less able to absorb vitamin D from the sun as they age. Aim for 400-800 international units (IU) of vitamin D a day. In addition to sunlight, other good sources are fatty fish such as salmon, makcerel and sardines (about 345IU in a loog serving), cold-liver oil (1,360 IU per tablespoon), fortified cereals (40Iu in a l00g serving), egg yolks (20 IU in a whole egg) and beef liver (1.5 IU in a l00g serving).
Boil some kale Kale is high in vitamin K, which plays a key role in the development of cartilage and bone. When researchers evaluated the diets of 672 people with an average age of 65, they found that the higher the levels of
Habits worth breaking
Give up the high-heeled shoes. Harvard University researchers wondered if the fact that women are twice as likely to develop osteoarthritis might have something to do with the high-heeled shoes they wear. They studied 20 healthy women as they walked barefoot and in their own high-heeled shoes. Researchers found that walking in high heels increases pressure across a major joint in the knee called the patellofemoral joint and puts 23 percent more force on the inner part of the knee, both of which could lead to joint damage and osteoarthritis. You don't have to be wearing
4in spikes; even shoes with 1.5in heels lead to greater twisting of the knee.
dietary vitamin K, the lower the likelihood of arthritis of the hand or knee. About half the study participants had low blood levels of the vitamin. That's not surprising given that studies in the US and UK found that people in both countries have low vitamin K levels. The best sources of this vitamin, apart from kale, are leafy greens such as spinach, turnip greens. Swiss chard and raw parsley.
How to reduce arthritis pain
Use the pool Swimming has long been recommended as a good exercise for people with arthritis, the weightlessness from the water reduces impact on your joints. But there's been very little research into the benefits of this therapy. Finally, a Taiwenese study confirms what anyone with arthritis had long suspected: working out in water significantly improves knee and hip flexibility, strength and aerobic fitness. Meanwhile, an Australian study found that such programmes also reduced in less pain and better overall function. Contact your local health club, leisure center or swimming pool and
ask about water aerobic classes or other classes specifically designed for people with arthritis.
Walk barefoot Going an naturel reduces the load on the knees joints, minimising pain and compared with walking with shoes. That's the finding from a study of 75 people with osteoarthritis conducted by researcheres at Rush University Medical Center in Chicago. If barefoot isn't an option, find shoes that mimic your natural arch and heel contour, but don't lift up the heel, which puts more pressure on the joints. Orthotic insoles may also help.
Rub on some ibuprofen If your stomach has rebelled agaist over-the-counter and prescription pain-relievers attack the pain at its source with ibuprofen cream or gel. Recent studies have shown that it is just as effective as pills in relieveing pain - but as only around 5 percent of the drug is absorbed into the bloodstream, it's a lot less likely to cause side effects than tablets.
The best arthritis supplements
Whatever you think of herbs and supplements, the research results are clear: several natural supplements make a difference to arthritis relief. Here are four to consider seriously.
Glucosamine sulphate You've undoubtedly heard about the benefits of glucosamine/chondroitin supplements for joint repair. The best evidence is for glucosamine, an amino sugar required to build the substances needed to maintain and grow healthy cartilage.
Numerous studies find that it can reduce the symptoms of osteoarthritis and, although it isn't a cure, it may prevent further damage. Take 1,500mg at one time or in three divided doses, and be patient. It may take four to six weeks before you notice any supplements come from seashells, so avoid if you're allergic to shellfish.
SAMe (S-Adenosyl methionine) You may be more familiar with this supplement for mild depression. But it also works well in osteoarthritis, probably because of its anti-inflammatory properties. An analysis of 11 studies involving 1,442 people found that it worked as well as nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen in terms of reducing pain and improving function, with fewer adverse effects such as stomach problems. Take 600-800mg, and use it along with a B-50 complex vitamin.
Devil's claw Another anti-inflammatory herb, Devil's Claw significantly improves pain and other symptoms related to arthritis, with some studies showing that it works just as well as prescription drugs but with fewer side effects. Recommended does vary according to the potency of the extract. Follow the dosage instructions on the label.
Bosewellia This anti-inflammatory herb, Boswellia serrata, comes from the Boswellia tree, commonly found in India. In one study, 30 patients with osteoarthritis of the knee took the extract for eight weeks, then took a placebo for eight weeks (although neither they nor the researchers knew that they were receiving). When taking the herb, the participants had less knee pain, a greater range of motion and could walk farther than when talking the placebo.
the exercise cure for arthritis
Researchers from Tufts University in Boston, USA, randomly split 46 people with knee osteoarthritis into two groups. The first group was assigned a 16 week, home-based strength-training programme; the second (the control group), a nutritional education programme.
The results are hardly surprising: those doing the strength-training reduced their pain by 43 percent and increased their physical function by 38 percent. The comfortable improvements for the control group were 11 percent and 21 percent.
Without question, exercise - not sitting - is the right response to arthritis. But a simple walk, while an excellent start, isn't enough. In addition to regular aerobic exercise such as walking or swimming (experts suggest doing 20-30 minutes a day, three to four days a week), you need both range-of-motion exercises increase the length and elasticity of your muscles, helping to reduce stiffness, increase joint mobility and prevent contractures. Strength-training reinforces the muscles that support the affected joints.
The fitness programmes in this discussion incorporate both types of exercises; try the 'Easy does it' routine (routine 1 Easy does it Day 1 strength exercises) as a start. To get the most out of your efforts, follow this advice.
FLEXIBILITY EXERCISES
- Perform stretching exercises before bed, when your pain and stiffness are likely to be at their lowest.
- Take a warm shower or apply moist heat to the painful joint before beginning your stretching exercises to warm and relax the muscle.
- Relax before you begin, perhaps with some deep breathing exercises or focused mental imagery (imagine your muscles warming, lengthening and becoming more flexible before you even start).
- If your joint is inflamed, go easier on the stretching but don't give it up altogether.
STRENGTH-TRAINING
- Do not work your muscles to the point of fatigue. The exercises you perform should be challenging, but doable without you feeling you've reached your limits.
- start out with one set of 4-6 repetitions of each movement twice weekly, increasing about 1 repetition a week until you reach 12.
- Breathe through each muscle contraction. For instance, if you're doing squats, keep inhaling as you squat down and hold the position; this keeps oxygenated blood flowing through your body and prevents a rise in blood pressure.
- If your joints hurt an hour after a strength-training but, you've done too much.
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