If you’re over 50 and have severe joint pain, you may be suffering from osteoarthritis. This condition gets worse as we age. While it can’t be cured, there are ways to manage the pain, stiffness and swelling.
There are two types of arthritis: Osteoarthritis and Rheumatoid arthritis. More than 32.5 million U.S. adults have osteoarthritis and most of them are older. In contrast, about 1.5 million Americans suffer from rheumatoid arthritis. Women are much more likely to be affected by arthritis than men. Diet and appropriate exercise are two key ways to stop the condition from getting worse.
Why Exercise is Important
Regular physical activity is commonly prescribed to manage osteoarthritis and preserve the joints. The takeaway is the more you move, the better off you’ll be. A sedentary lifestyle after age 50 spells trouble. Don’t overdo it, though. Here are some joint care tips to keep in mind.
Weight Control
Be sure to maintain a healthy weight. Excess body fat can put pressure on weight-bearing joints, like knees and hips. One study found that losing 1 pound of body weight reduces the load on the knees by 4 pounds. Carrying around surplus body weight can cause rapid wear and tear on the joints.
Eat a Healthy Diet
Focus on portion control and stay away from empty calories. The Mediterranean diet, rich in fruits, vegetables, grains and healthy fats, can be beneficial. Research has shown people who follow the diet have less pain, inflammation and disability.
Pain Management
There are several ways to reduce the pain of arthritis. Ice after exercise and a compression sleeve during it can help. Over-the-counter anti-inflammatories, topical pain relievers, or a pain-reducing injection from a doctor may also do the trick.
Best Arthritis Exercises
There are some tried-and-true exercises that help keep arthritis pain in check. Moving your body improves stability, mobility, and flexibility. The best exercises for arthritis are low impact ones that don’t put extra pressure on the joints. Here are a few to consider.
- Walking. A regular walking program will get you moving. Start with short walks on a flat surface and add some hills after you build up your endurance. It’s better to walk outdoors or on an indoor track as you can vary your pace. A treadmill will keep on going even if you can’t keep up.
- Pool-based exercises are a great choice for people with arthritis. The water’s buoyancy reduces stress on joints. The resistance of the water helps to strengthen muscles and burn calories.
- Biking is another good exercise choice, whether you prefer a stationary bike or want to ride the trails. Bicycling makes muscles stronger and being seated takes pressure off joints.
Safety Tips
There are some rules you should follow to ensure you have a safe and pain-free workout. Focus on low-impact exercises, move slowly and gently, use heat to relax muscles before exercise, and use ice afterwards on swollen joints.
Merckling Family Chiropractic, located in the Village of Bellport, has been serving the community for over 15 years. Our services include chiropractic adjustments, prenatal care, acupuncture, low-level laser therapy, electric muscle stimulation, and exercise and posture instruction. Contact us today to begin your healing journey.
