Keeping It Moving With Osteoarthritis
Physical Therapy for Osteoarthritis
Take Control of Your Arthritis Symptoms
While there are many types of arthritis, osteoarthritis (OA) is the one most familiar to adults. You’ve probably heard a parent or grandparent warn of an oncoming storm as their knee pain worsens. Heck, maybe your own joints forecast a rainstorm as the symptoms caused by osteoarthritis respond to the swings in barometric pressure. Osteoarthritis, often referred to as “wear and tear” of the cartilage in a joint, is a type of degenerative joint disease that affects the entire joint, including the bone, cartilage, ligaments, fat and the tissues lining the joint (the synovium).
Osteoarthritis affects many adults and symptoms can interfere with work, recreation, social and daily activities. Treatments for OA include hot and cold therapy, activity modification, over-the-counter pain control medications, bracing, biologic medications, complementary therapies and joint surgery. Physical therapy is also an effective and conservative treatment option to manage symptoms of OA. Let’s learn more about this condition.
A DEEPER LOOK AT OSTEOARTHRITIS
Bony joints are enclosed spaces that allow for movement between the bones. Protective cartilage lines the ends of the bones and allows for smooth movement between the joint surfaces. Synovial tissue lines the joint space and creates synovial fluid which cushions the joint, keeps it healthy and contributes to smooth and comfortable motion. As degenerative changes begin to affect the bones, cartilage, synovium, fat and ligaments, symptoms common to OA begin to develop.
Symptoms of OA include joint pain during or after movement and stiffness that often worsens after a period of inactivity. You may feel tenderness when applying pressure over the joint and notice swelling in the soft tissue nearby. Flexibility or range of motion of the joint may also decrease. You may even feel a grating sensation or hear popping or cracking in the joint when you move it though even healthy joints can make noise sometimes.
OA can happen in any joint but is more common in joints like the hips, knees, spine, and hands. OA typically develops slowly and may worsen over time. It can often be diagnosed via an x-ray, CT scan or MRI which evaluates the integrity of the joint surfaces and joint tissues. It is important to note that the presence of OA does not necessarily mean you will be symptomatic.
RISK FACTORS FOR DEVELOPING OSTEOARTHRITIS
While we can’t predict with certainty who will develop OA, research has identified several risk factors that might increase your likelihood of developing OA:
Age: Though OA can develop due to other processes, the most common type of OA is considered age-related. The risk of developing OA increases with age with individuals typically showing symptoms as they reach fifty years of age and beyond.
Trauma and joint injury: Post-traumatic OA can develop in joints wherein the cartilage, bone or ligaments were previously injured.
Genetics: While you do not inherit arthritis from your parents, you can inherit the susceptibility to developing OA. If your family members have OA you are at increased risk for developing it too. Geneticists studying OA continue to locate genes that play a role in inherited forms of OA. Studies have indicated that certain genes that are responsible for maintaining joint tissues and for forming joints in the first place contribute to the development of OA. Geneticists have mapped around 20% of the heritability of OA which means a lot more work is to be done to completely understand the genetics of OA.
Overuse: While performing a motion and using the same joints over and over can lead to OA, don’t use this as a reason to avoid activities like running. Not everyone who does repetitive movements will develop OA and maximizing things like form and joint mechanics can decrease your risk.
Increased body weight and adipose tissue: Increased body weight can add stress to joints which, over time, may contribute to some wear in joint tissues. Adipose tissue may also release chemicals that contribute to low-level inflammation in joints as well as joint breakdown. This is why obesity is considered a modifiable risk factor for OA.
Gender: Women are more likely to develop OA than men which may be related to differences in sex hormones.
Muscle weakness and musculoskeletal abnormalities: abnormalities in bone or joint structures may hasten the development of OA as can weak muscles that do not adequately support joint alignment
MANAGING OA FOR AN ACTIVE LIFESTYLE
If you are living with OA, you may have found yourself reducing your activity level to avoid feeling discomfort. This seems logical at first glance but finding ways to remain active is essential for managing OA. Here are some tips and tricks to manage symptoms of OA:
Hot and cold therapy: Heat such as a warm shower can help ease joint stiffness while ice or cold therapy can reduce inflammation and pain. Both of these modalities can result in injury if not used correctly though, so make sure they are safe for you before using them.
Healthy Diet: A diet rich in minerals, vegetables, fruits, whole grains, healthy fats and lean meats can reduce inflammation and help manage body weight
Get enough sleep: Lack of sleep can exacerbate inflammation and contribute to perceptions of chronic pain
Learn to stay active: If you’ve noticed how stiff you get after sitting or lying for a while, you can understand how movement can benefit joints affected by OA. Finding the right type of movement is the key to staying active with OA. Here are some tips:
Try low-impact exercises like biking and swimming. Not everyone will need to stick to low-impact exercises but they can be an excellent way for you to stay active with OA while minimizing stress on painful joints
Supplement higher-impact activities with lower-impact ones. Runners out there–if running exacerbates OA pain, try alternating run days with lower-impact exercises to reduce the overall amount of stress on your joints throughout a given week
Find activities that you enjoy and find people to join you! If exercise is not your favorite pastime and you struggle with consistency, finding a buddy to work out with and activities you enjoy is a great idea
Incorporate weight training: weak muscles are more likely to lead to poor joint alignment and increased rubbing and pain in your joints. A regular strengthening routine can help alleviate joint pain
Finally, if you are living with OA and unsure how to stay active or return to activity, our team of physical therapists can help.
Physical therapists are healthcare professionals trained to manage musculoskeletal conditions like OA. Physical therapy has been shown to be an excellent treatment option for managing pain and stiffness, improving flexibility and promoting return to activities in those with OA. If you are interested in learning more about how physical therapy can help your arthritis symptoms, call Evolve Physical Therapy to schedule an initial evaluation today.
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About EvolveNY-
Brooklyn's Premier Holistic Physical Therapy Clinics- There’s physical therapy, there’s training, and then there’s EVOLVE. We use the science of biomechanics merged with fitness to help our patients get better and stay better!
First we evaluate, then we heal, then we strengthen our clients so they can reach their goals, feel better, and live happier lives. We do so by utilizing a range of core techniques and specialized treatments to reduce pain, improve mobility, enhance physical strength and deal with the underlying issues, not just the pain itself.
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