OA is the most common form of arthritis.
Osteoarthritis is not just the wearing down of cartilage due to aging, but that the whole joint is problematic.
OA is caused by excess body weight, muscle laxity, joint misalignment and also due to past joint injuries.
There are a variety of osteoarthritis treatments available.
You do not need to bear with joint pain and swelling.
Here are 5 steps you can take to prevent osteoarthritis.
5 Tips to prevent osteoarthritis
1. Avoid injuries
2. Keep your muscles strong
3. Manage your weight
4. Eat healthy
5. Lessen strain on your joints
Avoid injuries
Suffering a joint injury when you are young can lead to osteoarthritis when you get older.
Avoid joint injuries when exercising or playing sports,
• Do warm-up exercises before starting any sport.
• Wear proper footwear that provides good absorption
and stability.
• Avoid running on hard surface such as asphalt or
concrete.
• When jumping, land with both knees bent.
• Keep your feet as flat as possible during stretches
to avoid twisting knees.
• When you do knee bends, avoid bending more than
90°.
• After engaging in vigorous sports, perform cool down
exercises.
Keep your muscles strong
There is a link between having weak thigh muscles and the risk of developing knee osteoarthritis.
Muscles help support your joints, having strong muscles help prevent osteoarthritis.
Swimming and cycling are good examples of exercises that do not overload your joints.
Manage your weight
Excess weight adds stress on your joints, especially those that bear your body weight such as the knees, hips and joints of the feet.
The load you put on your knee joints can be four times your own body weight.
If you are overweight and free of osteoarthritis, losing weight can help prevent the disease.
And if you already have osteoarthritis, weight loss can help improve your osteoarthritis symptoms.
Eat healthy
There is no specific diet that prevents osteoarthritis, but eating a well-balanced diet can help maintain your ideal weight, which is beneficial to your joints.
It is best to get your vitamin intake through your diet instead of supplements.
So far, there is no conclusive evidence that suggest omega-3 or any other supplements (including glucosamine, chondroitin, MSM and etc…) or vitamins can help you with osteoarthritis.
Lessen strain on your joints
Avoid putting continuous stress on your joints such as, continually carrying heavy objects.
What you should do to avoid injury during lifting,
• Spread your feet apart to give your body a wide base
of support.
• Stand close to the object you are lifting, squat down
by bending at your knees.
• Look straight ahead while keeping your back
straight, bring the object as close to your body as
possible and slowly lift, using your hips and knees
muscles.
• Straighten your back and squat to set the object
down.
If you already suffering from osteoarthritis, there are treatments your doctor can recommend to you to cope with your condition.
However, exercise and weight reduction are still the best therapies.
Exercises improve your physical health and reduce the joint pain in osteoarthritis.
Even with minimum weight loss helps reduce joint pain.
Your doctor or physiotherapist can give you helpful advice on these exercises.
When you experience severe pain, your doctors may prescribe painkillers including over-the-counter creams and oral rubs, paracetamol and non-steroidal anti-inflammatory drugs (NSAIDs).
With proper care, a healthy diet and regular exercise, it is possible to protect your joints and limit the effects of osteoarthritis.
Seek proper medical treatment and take precautions to prevent further damage.
Ask your doctor or physiotherapist for tips to help you continue to stay active even with OA.[Men's Health Medicine]
Posted by: Mo Salle
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