News About Arthritis and our Knees

CNN.com recently shared an article about new research on Osteoarthritis of the knee. It caught my attention because, as a personal trainer for older adults, one of the key complaints I hear about is knee pain. I also work with clients who have had knee replacements or other knee surgeries. This is not surprising since nearly 800,000 knee replacements are performed each year in the USA.

Osteoarthritis is a chronic disease that causes the cartilage of a joint to deteriorate; this leads to pain and stiffness and is especially seen in the hips, hands, lower back and knees. As we age, osteoarthritis can have a negative effect on our quality of life; depending on where it is found it can even influence our ability to remain independent.

The new research was published in the Journal of the American Medical Association and based on data from studies conducted in the Netherlands. The key finding is that the effects of the disease can be lessened or even eliminated by strengthening leg muscles. The research indicates that there is no link between a person’s total physical activity and the odds of their developing the disease. The subjects were then divided into two groups: those whose activity was non-weight bearing (like swimming and bicycling) and those who activity was weight bearing (like walking or running). The latter group was at greater risk for knee osteoarthritis–but only if they lacked sufficient lower limb strength. It has long been thought that one of the best ways to protect the knees is to build mass in the muscle groups around the knee. This research bears this out; the more muscle mass around the knee, the more it is “cushioned” from the forces that affect it through weight bearing movement.

This research reinforces the work of doctors and physical therapists who work with patients to strengthen the muscles around arthritic joints. While those who participate in non-weight bearing exercise have less cause for concern, it is important to know that runners and walkers have a strategy that can help ease pain, increase movement, and even prevent the need for joint replacement.

Protecting those Knees

As we age, we hear more and more about people requiring knee surgery or even knee replacement. While the knee is not the most complicated joint, it is one that gets a lot of use and bears a lot of weight. It is important to be cognizant of the proper form while exercising to avoid injury; in particular, doing lunges or squats the wrong way can put a great deal of pressure and stress on the knee.

When we talk about the knee, we cannot just talk about the bones (the femur, tibia, patella, etc.) but also about the tendons, ligaments, and cartilage. All of these are susceptible to strain and injury. Working with a fitness professional is one way to help ensure that knees stay healthier–or at least avoid serious damage.

A new study referenced in the most recent issue of IDEA Fitness Journal reaches some enlightening conclusions about the connection between exercise and the risk of physical harm to the knees. As a runner (although I run less now than I used to), I always worried about the risk to this all-important joint; I assumed that our knees were like tires: they last for certain amount of miles and then they need to be replaced! Researchers at the University of Southampton and University of Oxford (both in England) found that the benefits of exercise–even for the frail and elderly–outweights the risks with regard to our knees. The study focused on the likelihood of developing knee osteoarthritis from physical activity. 5000 participants were followed for 5-12 years and the data suggests that neither the amount of energy spent in physical activity or the length of time were associated with a risk of developing arthritis.

This is good news; my last blog post focused on a related idea. Many people are afraid to work out for a variety of reasons–including injury. Studies show that the more information that can be shared with those beginning an exercise regimen, the greater the chances of success; that information should include debunking myths and stressing the benefits of exercise (versus the risk of not) as well as setting proper expectations of what the process will be like.

My knees have not worn out (yet), but it is good to know that it does not appear that years of running and physical activity might lead to knee arthritis in the future. One more reason to go boldly ahead keeping myself fit for whatever the future brings.

Take Care of those Joints

It is no secret to older adults that one of our trouble spots as we age is our joints (the ones inside our bodies!). According to the Centers for Disease Control and Prevention (CDC), over 50% of those age 65 or older have osteoarthritis. Osteoarthritis is a degeneration of joint cartilage and the underlying bone; it causes pain and stiffness, especially in the hip, knee, and thumb joints. Is there anything that can be done to take better care of our joints?

A recent article on http://www.aarp.org, suggests 6 behaviors that are harmful for our joints.

Smoking. Nicotine narrows blood vessels thus prevent blood from reaching the cells that seek its nourishment; this includes the cells in our cartilage. Additionally, smoking can add to brittle bones which raises the likelihood of fractures by 30-40%.
A Physically Inactive Lifestyle. People who are sedentary are more likely to have difficulty maintaining a healthy weight; carrying around extra pounds puts stress and strain on the joints–especially the knees. Consult with a doctor or fitness professional about which exercises are best for joint health, since some movements can exacerbate joint problems.
Overdoing Exercise. This is all about maintaining the proper balance. Currently guidelines suggest 150 minutes (2.5 hours) of exercise each week. This need not be particularly strenuous (and in some cases should not be); as noted in #2, consult a doctor or fitness professional for how to best put together a program for your needs and condition. Avoid being a weekend warrior as well; do not stay inactive the whole week and cram 2.5 hours into the weekend. A mix of cardio and strength training is recommended.
Carrying Too Much. Literally, this could mean moving furniture, carrying a heavy backpack, etc. This should be avoided, but if it cannot, be certain to use proper posture and lifting techniques. Keep the load closer to your body for less stress on the joints.
Eating the Wrong Foods. There are many foods that are “pro-inflammatory.” These include: red meat, fried foods, and sugary foods and drinks. On the flipside, there are foods that are considered anti-inflammatory such as fishes with high levels of fatty acids (salmon and mackerel), leafy greens, as well as some tree nuts; work more of these foods into your diet.
Too much Texting. The more we text the more strain we put on the joints in our arms and hands. There are some ergonomic keyboards that can help, but make sure to take a break if your work/hobby requires a lot of typing. Most smartphones also have a voice to text option so that you can dictate rather than typing some of the type.

As we age, it is more and more important to keep moving. Of course, we rely on our joints to make that a reality. Treat your joints well and they will last longer, keeping older adults more independent.