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ALL ABOUT OSTEOARTHRITIS
About one in ten Canadians suffer from osteoarthritis (OA), a disorder that occurs when the composition of our joint cartilage changes so that it has less water content, losing its ability to absorb weight-bearing forces. Over time, especially after age 40, this cartilage frays and becomes rough. This causes pain or stiffness in a joint, or swelling, loss of joint movement or deformity. Not nice at all!
But, there’s hope. Here, courtesy of the Canadian Academy of Manipulative Therapy are ten ways you can prevent OA or, at least, minimize its effects:
1. Maintain your ideal body weight.
Overweight women have almost four times the risk of knee OA. It’s five times the risk in men. Lighten up and decrease the stress on the joints in your spine, hips, knees and feet.
2. Find out what exercises are helpful.
A physiotherapist can give specific advice regarding posture, modifying and returning to activity. Muscle imbalance or a joint movement problem can be treated by manual therapy and specific strengthening and stretching.
3. Take care.
Wear protective equipment as needed, avoid repetitive movements and sustained positions and get help if a task is too much for you to handle.
4. Rest frequently during the day.
Take a load off your joints for short durations.
5. Start an exercise program.
Exercise strengthens the muscles that support and protect your joints, reducing wear and tear. Low impact exercise (e.g., water aerobics, swimming, and bike ergometers) minimize joint compression. You’ll be more likely to stick to your program if you do something you enjoy and, even more so, if you can work out with a friend.
6. Don’t overdo it.
Avoid the ‘weekend warrior’ habit. Exercising a few times per week for 20-30 minutes is better than long infrequent sessions. If you have pain for more than an hour after you exercise, decrease the intensity or duration of your exercise program.
7. Keep moving.
Don’t stay in one position for too long, such as at work or when relaxing. Movement helps keep the joints lubricated, aiding joint nutrition and health.
8. Use good posture.
This will reduce the strain throughout your body, especially in the spine, jaw, hips, knees, and feet.
9. Wear proper footwear.
Good shoes should have supportive heels, good shock absorption and be wide enough in the toe area so your “tootsies” aren’t compressed.
10. Talk to a doctor about your arthritis.
A doctor can differentiate osteoarthritis from other types of arthritis, such as rheumatoid arthritis.
Additional information is available at www.manipulativetherapy.org
SOMETHING NEW JUST FOR YOU
Starting with this issue of our newsletter, Sue Ambrosio of our North Shore Winter Club clinic will be bringing you a fitness tip.
FIT TIP #1: The “Butterfly” Stretch
By Sue Ambrosio RN (NP)
Certified Personal Trainer, Supervisor of Fitness and Pilates Instructors.
Flexibility is one of the main components of being fit. Performing stretches without harming other areas of the body can be a challenge. Consider the seated adductor (inner thigh) stretch, also known as the “Butterfly Stretch”. The adductors are typically tight and shortened muscles which can create imbalances in the leg, hip and low back. These imbalances can eventually lead to injury. Inability to keep a proper spinal posture while doing this stretch will put unneeded stress on areas of the back, especially the lumbar (low back) area.
Try this: Sit with your back against a wall. Slightly bend your knees and then let them fall towards the floor. Your heels should be touching each other. Gently pull your navel in towards your low back, let your shoulders soften away from your ears, and drop your chin slightly. If your low back feels uncomfortable or does not have a slight inner curve, sit on a yoga block, rolled up mat or even phone books. By elevating your hips, the pressure on your low back will be released.
Now gently bring your heels a little closer to your body. Once you feel tension in the inner thighs breathe slowly and deeply in and out through your nose until you feel the tension release. Hold at least one minute. Practice this stretch often, especially after competing athletically or working out.
TEAM NEWS
Mitchell Davis celebrated the birth of Nicholas, his second son, on Jan. 9th. Mom Corrie and baby are doing fine.
A belated toast to Andrea Martens and groom Paul Guarda on their recent marriage.
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