Build stronger bones and joints to help you keep moving
“Oh, my aching knees”
Years of wear and tear can take a toll on your knees, but there are strategies to relieve pain. Some consider osteoarthritis to be a normal part of aging but it does not have to be. In every joint, there is a cushion of soft cartilage at each end of the bones to enable them to slide and move on each other without grating. With age or excessive use, this cartilage can wear out, and then the bones start grating upon each other causing pain, stiffness, swelling and deformities. While it can happen in almost anyone, obesity, sports activities (especially exercising on top of injured joints), injected steroids, muscle weakness, injuries - can all make it worse or accelerate its development
The most common knee and joint problems are:
Osteoarthritis - Sometimes called degenerative arthritis, osteoarthritis is the most common type of arthritis. It's a wear-and-tear condition that occurs when the cartilage in your knee deteriorates with use and age.
Rheumatoid arthritis - The most debilitating form of arthritis, rheumatoid arthritis is an autoimmune condition that can affect almost any joint in your body, including your knees. Although rheumatoid arthritis is a chronic disease, it tends to vary in severity and may even come and go.
Gout - This type of arthritis occurs when uric acid crystals build up in the joint. While gout most commonly affects the big toe, it can also occur in the knee.
Pseudogout - Often mistaken for gout, pseudogout is caused by calcium-containing crystals that develop in the joint fluid. Knees are the most common joint affected by pseudogout.
Septic arthritis - Sometimes your knee joint can become infected, leading to swelling, pain and redness. Septic arthritis often occurs with a fever, and there's usually no trauma before the onset of pain. Septic arthritis can quickly cause extensive damage to the knee cartilage. If you have knee pain with any of these symptoms, see your doctor right away.
A knee injury can affect any of the ligaments, tendons that surround your knee joint as well as the bones, cartilage and ligaments that form the joint itself. Some of the more common knee injuries include:
ACL injury. An ACL injury is a tear of the anterior cruciate ligament (ACL) — one of four ligaments that connect your shinbone to your thighbone. An ACL injury is particularly common in people who play basketball, soccer or other sports that require sudden changes in direction.
Fractures. The bones of the knee, including the kneecap (patella), can be broken during motor vehicle collisions or falls. People whose bones have been weakened by osteoporosis can sometimes sustain a knee fracture simply by stepping wrong.
Torn meniscus. The meniscus is formed of tough, rubbery cartilage and acts as a shock absorber between your shinbone and thighbone. It can be torn if you suddenly twist your knee while bearing weight on it.
Knee bursitis. Some knee injuries cause inflammation in the bursas, the small sacs of fluid that cushion the outside of your knee joint so that tendons and ligaments glide smoothly over the joint.
Patellar tendinitis. Tendinitis is irritation and inflammation of one or more tendons — the thick, fibrous tissues that attach muscles to bones. Runners, skiers, cyclists, and those involved in jumping sports and activities may develop inflammation in the patellar tendon, which connects the quadriceps muscle on the front of the thigh to the shinbone.
What doctors can do:
There is no medical treatment which can heal the cartilage; most medical therapies only help relieve the pain.
Anti-inflammatory drugs (NSAIDs (voltaren, Brufen) and COX 2 inhibitors (celebrex, vioxx) are very effective in reducing pain, but have been shown to increase the risk of stomach bleeding. The COX 2 drugs cause less bleeding but increase the risk of heart attack and stroke. There are also topical NSAIDs (diclofinac) which can be rubbed on the skin over the joints and provide some relief.
Other pain relieving drugs, such as aspirin and codeine, tend to be less effective. Steroid drugs (prednisone) and injected steroids should be avoided if at all possible - they may cause temporary relief, but longer term make the tissues weaker and worsen the arthritis. When the joints have become sufficiently damaged joint replacement surgery can be considered, but joint replacements are never as good as the original.
What you can do:
Weight loss is very important if overweight. Even mild to moderate reductions can make a huge difference. (In one study a 10 pound weight loss over ten years reduced arthritis development of the knee by 50%). It also improves joint function and pain.
Rest - when joints are very sore, 12 - 24 hours of rest can often help the pain to subside, but prolonged rest causes weakness of the muscles and decreased mobility.
Physical therapy - keeping the joints moving, strengthening the muscles round the joint is very beneficial. Massage and physiotherapy can make a big difference. Osteopath and chiropractors can also help, especially if the joints become misaligned.
Regular mild activity without aggravating the joints is important to keep them flexible. Swimming and walking in water is a great option.
Soaking in hot mineral pools, spa or rock salt baths can be very soothing.
Nutritional supplements is very important in the recovery of your injured bones or joints to help you get moving again. Many world class athletes has higher risk of getting all this problems, but because of daily nutritional supplements intake, their injury tend to heal faster and they continue to keep their bone and joints strong and healthy. Here are some example of nutrition than can really benefit you:
A good multivitamin / multimineral ensures that the cartilage has all the nutrients and minerals it requires to stay strong and repair itself.
Ascorbate mineral vitamin C is essential in the production of fibre, cartilage and bone and there is good evidence that low vitamin C levels increase the risk of arthritis. Take at least 1 gram of vitamin C daily.
Vitamin D is similar, with the Framingham study showing that osteoarthritis progressed three times faster in patients with low vitamin D levels. Take 1000-8,000iu of vitamin D daily.
Omega 3 fish oils, 1–2 grams daily – improves the elasticity and strength of the cartilage. They also improve the strength and flexibility of the tendons around the joint, and improve the quality of the fluid lubricating the joints.
Calcium and magnesium, 800-1,000mg/day – help the bones and cartilage to heal, and reduce the risk of osteoporosis which weakens the bones and can lead to their collapse. Calcium is poorly absorbed without magnesium, and a little boron and vitamin D is also necessary.
Glucosamine is an unique supplement is designed to provide nutrients that will maintain and protect your joint health. So, nothing will hold you back from doing the activities you love. Taking a high dose of glucosamine has actually been shown to repair cartilage tissue.
Grape seed extract is a powerful antioxidant and can reduce pain and inflammation, improving the symptoms without upsetting the stomach.
Turmeric, a yellow spice, has many properties similar to COX 2 inhibitors without their dangers. Tumeric can help arthritis pain considerably, dose 500mg twice a day.
Things you need to know:
Don’t rest too much. Too much rest can weaken your muscles, which can worsen joint pain. Find an exercise program that is safe for your knees and stick with it.
Do exercise. Cardio exercises strengthen the muscles that support your knee and increase flexibility. Weight training and stretching do, too. For cardio, some good choices include walking, swimming, water aerobics, stationary cycling, and elliptical machines. Tai chi may also help ease stiffness and improve balance.
Do use "RICE." Rest, Ice, Compression, and Elevation (RICE) is good for knee pain caused by a minor injury or an arthritis flare. Give your knee some rest, apply ice to reduce swelling, wear a compression bandage, and keep your knee elevated.
Don't overlook your weight. If you're overweight, losing weight reduces the stress on your knee. You don’t even need to get to your "ideal" weight. Smaller changes still make a difference.
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