The Centers for Disease Control and Prevention (CDC) reports that the various forms of arthritis affect more than 54.4 million American adults and that number is expected to rise to 78 million in the next 20 years. Due to its prevalent nature, it’s a topic that touches nearly every household in the country and begs a deeper understanding to improve prevention, diagnosis, and treatment options.

What is Arthritis?

Arthritis is the inflammation and swelling of the joints related to degradation of the cartilage between joints, or irritation to the joint lining and surrounding tissues. When the normally-slippery cartilage cushion between joints wears down, it no longer offers fluid movement so the joints feel stiff, like they are working harder, which they are. In severe arthritis, the bare joints actually rub together causing pain in addition to stiffness. Although arthritis is common as we age, there are other causes of joint pain and stiffness so you should always seek a diagnosis from your doctor through x-rays and other tests.

Types of Arthritis

Within the definition of arthritis it is important to distinguish between two main forms of the ailment. Osteoarthritis is the type of arthritis described above, consistent with degeneration of the cartilage between joints. It does not have a cure and cannot be reversed. Osteoarthritis progressively worsens with age and is most commonly seen in the hands, knees, and hips.

 

In contrast to the mechanical or functional causes of osteoarthritis, rheumatoid arthritis (RA) is caused by inflammation. This inflammation is a response to the body’s blood cells attacking the area, similar to an allergic reaction. Doctor’s do not currently understand what causes this attack in some patients. Overall, the incidence of RA is a small percentage of cases, with osteoarthritis being significantly more common. RA begins with pain, stiffness, and swelling as the lining of the joints become inflamed, and progressively worsens. Over time, the joint and bones can become damaged so it is important to recognize RA and seek treatment as early as possible for better long-term results.

How Arthritis Affects Other Systems

Another important aspect of arthritis is that it has the potential to affect systems within the body besides the joints and surrounding areas. Because those who suffer from arthritis have inflammation in the body, risks of cardiovascular disease, heart attack, stroke, congestive heart failure, vascular disease, atherosclerosis, and osteoporosis are all increased, further emphasizing the need for early detection and treatment.

Treatment

Both types of arthritis can be treated with medications. RA medications aim to reduce inflammation within the body while Osteoarthritis treatment focuses more on pain management. Consistent and safe movement is another prescription for arthritis relief.

How Physical Therapy Can Help

The pain of arthritis stems from joints and bones moving inefficiently due to inflammation and degeneration of the lubricating cushions between them. While some medications can help with the pain and swelling related to arthritis, physical therapy is an added step that can provide relief. Through physical therapy the patient learns what exercises increase fluid movement between the joints while limiting any potentially harmful impact. In addition to increasing mobility in the joints, and subsequently for the patient, physical therapy also strengthens joints impaired by arthritis and helps protect against further damage.

 

If you are one of many that is being affected by arthritis, call Encore Physical Therapy to see how we can help.

With nearly every newspaper headline, magazine cover, and internet webpage we are inundated with reminders about the importance of exercise. “Beat Diabetes!” “Add Ten Years to Your Life,” “Reverse Chronic Pain,” etc. Those headlines sell because we all know how important exercise is for our general health as well as mental well-being. It’s one thing to intend to hit the gym five days each week, but implementing that goal is a completely different beast. After all, intentions only go so far. Life gets in the way. So we’re here to help you transform those plans into actions. Whether you’re waiting in line for coffee, picking up the kids from school, on a road trip, or trapped at your desk, here are some easy exercises you can do anywhere!

Cat and Cow

You’ve probably performed the cat and cow poses while participating in hot yoga (or maybe just watched it on TV while downing a pint of Ben and Jerry’s), but it’s not always convenient to drop to your hands and knees for an arch and dip of the spine. Instead, try it from a seated position. Even if you’re crammed into economy seating on a plane you can manage a handful of these. Simply scoot forward to the edge of your chair. Make sure your feet are planted and your core is tight. Arch your back into a “cow” position allowing it to curve from your tailbone to the top of your head. Then reverse the position, tucking your chin and pulling your navel into your spine to create an arch. Repeat several times to release tension up the spine and through the neck.

Calf Raises

Whether you spend your days in heels or sloshing around in rubber boots, your calf muscles can tend to tighten, potentially causing problems up and down your body. That’s no fun. Keep your calf muscles elastic and ready for action with frequent use. When you find yourself waiting in line, start in with the heel lifts. These are most effective with your toes on a small platform or stair, but even without the elevation your calves will thank you for the workout. Simply rise up onto your toes, lifting your heels as high as you can with each repetition. If that isn’t challenging enough, try doing it one foot at a time.

Kegels

If you’re a mother you’ve undoubtedly been told about Kegels. But, strong pelvic floor muscles do more than just support the weight of baby during pregnancy. They help with bladder control (no more crossing your legs when you sneeze) and also rectal control. “Squeeze” in a few kegels at red lights, in the coffee drive through, or when you’re dozing off during the partner’s meeting. They are easy to do and no one will even know! Lift your pelvic floor muscles into a tightened position, hold a few seconds, and release. Repeat several times. To give you an idea of what it should feel like, these are the same muscles you use when you stop a stream of urine. Remember to target those muscles while keeping the rest of your body relaxed. Also breathe naturally instead of holding your breath.

Climbing Stairs

Need to go talk to the neighbor upstairs? Is your office on the third floor? Visiting a friend in the hospital? Take the stairs. Not only does stair climbing work a variety of muscles from your calves to your core, but it increases your cardiovascular endurance as well.

Lunges

When you’re headed to the kitchen for your morning coffee, take big steps, drop your back knee and lunge–each step of the way. Lunges work most of the muscles in your lower extremities which creates high impact with only a few movements. Keep your core tight to support your back and hips during your lunges.

 

Squats

Waiting for the conditioner to do its thing while in the shower? Brushing your teeth? On the phone with a vendor? Anytime is a good time to crank out some squats. Use proper form with a tight core as you bend your knees into a seated position. Make sure you focus on sitting back so your knees don’t extend past the tips of your toes. Hold this pose or repeat several times, varying your tempo.

High knees and lower back stretch

Standing in place, balance on one leg and draw your other knee up, pulling it towards your chest. Hug your knee for a deep stretch and change legs. Lean your straight-leg hip slightly against your desk or file cabinet for stability if needed.

Wall Sit

Forming a seated position, press your back against the wall. Hold as long as you can to engage your core and strengthen your legs. You can do this while you talk on the phone or during your child’s gymnastic practice.

 

Tricep Dip

Strengthen the back of your arms with the traditional tricep dip. Simply find a surface such as a counter or desk. Turn your back to it with your hands placed on top of it. Bend your elbows, pushing them away from you and push yourself back up using your triceps.

Wall Push-up or Mountain Climber

You’ve probably done these on the ground from a push-up position during P.E. or other sports warm-up. You can take the same idea and use it at the office or home as a quick way to get the blood flowing. Begin with your feet placed several feet from the wall. Lean forward and place your hands on the wall. Now perform push-ups. This can also be done on a surface such as a desk. To invite your core to the party, lift each knee in a high-knee march while in the push-up position against the wall. Alternately, or in conjunction, cross the knee in front of your body as you lift it.

Seated Crunch

Sitting all day is rough on a body. To avoid the spine slouch make sure you keep your tummy muscles working. Even at a desk or in front of the TV, you can achieve this with a seated reverse crunch. Begin by sitting near the edge of your chair with a straight posture. Extend your legs with both heels on the ground. Support your back if needed and pull your knees up towards your chest using your lower abdominal muscles. Repeat several times a few times each day.

Maintaining optimal health is a multi-faceted effort. It requires attention to your diet, sleep, medications, and of course your level of activity. Help your body help you by moving whenever and wherever you are, even if that means during the 16-hour work day or 2-hour commute.  

Our bodies are skillfully designed to provide structure, movement, clear thought, and energy. But when things aren’t functioning properly, one or all of these systems take a hit. Even if you think you’re on top of every latest health craze, you may be hurting yourself without even knowing it. In fact, you’re likely doing things every day to cause unknown wear and tear on your body. Here are some of the worst things you do to your body.

Bend Over

Although our bodies are meant to bend and stretch, we need to use caution with certain movements. One of the most common causes of back injuries happens with the simple act of bending over. When you hinge your body from the waist, it creates a strain on the muscles and ligaments in your lower back. Just bending over to grab plates from the lower rack of the dishwasher or snatching a shirt off the ground can be enough to throw you out of alignment or pull a muscle. It’s important to use proper form by bending your legs and using the muscles of the upper thighs and quads to lift your body rather than relying on the more susceptible muscles of the back. Protect your knees (another common problem area) by making sure your knees do not extend past your toes during your squats. Keeping this in mind will force the body to use the proper muscles during those repeated dips to unload the dishwasher!

Sit-Ups

It’s great that you hit the gym or drop to the ground while brushing your teeth to incorporate a core workout. But those traditional sit-ups that many of us were taught as part of our elementary school Presidential testing requirements can be detrimental to your back. Between driving your lower spine into the ground and taking the chance of pulling or tweaking your very important hip flexors, sit-ups are pretty much a bad choice all the way around around. According to Harvard Health, even the replacement curl ups are on the chopping block because like sit-ups, they only target the stomach muscles, rather than focusing on strengthening the entire core.  But don’t worry, there are plenty of ways to strengthen your core without spine-crushing results. The plank is effective for overall strengthening and forgiving on the body at the same time. Also try some low-impact yoga or pilates for moves that work towards creating six-pack abs in a safer way.

Exercise

You’ve heard the advice for years, mostly as a disclaimer, “Ask your medical professional before beginning any exercise regimen,” but there is some serious truth to the statement. Especially if you are transitioning from a sedentary lifestyle, making sure that you don’t have any underlying medical conditions is an important first step. Jumping into a new workout, galloping off for a long run, or diving into an intermediate exercise class when you’re not primed can have devastating results. Pulled muscles, sprains, joint injuries, cardiovascular problems, and even a rare but deadly phenomenon called rhabdomyolysis can tank your best intentions for a healthier lifestyle. Don’t let any of this discourage you. Just find an activity you love, create a plan to start slow, and talk to your medical professional.

Sit

While there are plenty of movements that can hurt your body, the most dangerous thing you can do is NOT move your body. Not only does inertia contribute to cardiovascular ailments and diabetes, but as the saying goes, “motion is lotion.” Your joints and muscles are made to move and when they are denied that movement they become stiff and dangerously immobile. Sitting in particular is surprisingly tough on a body. posture creates pressure for the lower back and hips, a central area that your entire body relies on for support. Plus, it causes strain to your neck, shoulders, and upper back. It’s also not great for your feet and lower legs, circulation, and even your focus. Of course we’re not telling you to avoid sitting all together. But, make sure you get up and move around every 30 minutes. Set a timer. Fill your water glass every hour so that if nothing else, your bladder will remind you to get up and move. When you are sitting, make sure to use good posture and support your lower back as well as use proper form while working at a desk. Consider using a yoga ball as a chair or investing in a standing station as a desk option.

Stress

As a culture, we have accepted stress as part of the norm in our daily lives. From work to home maintenance to kids’ activities we push our calendar well beyond the hours that a day holds. With the chaos brings stress. And it’s literally killing us. This article from UCLA Laboratory for Stress Assessment and Research argues that stress causes inflammation and, “All told, inflammation is involved in at least 8 of the top 10 leading causes of death in the United States today. Understanding how inflammation promotes poor health, and how and when we can intervene to reduce inflammation-related disease risk, should thus be a top scientific and public priority.” Some suggestions from us? Meditate, spend time in nature, laugh, play with pets, prioritize a hobby, and exercise.

Eat

Along with proper body movement and alignment comes proper nutrition. Working out five times a week is great, but if you’re fueling those workouts with fast food and Cheetos, you’re not doing yourself any favors. Again referencing the UCLA article above, remember that in addition to stress, the food you eat directly contributes to inflammation in the body. Of course there are myriad beliefs as to what foods are good or bad, but keep it simple–aim to drink plenty of water and load up on fruits and vegetables. Embrace whole grains, get plenty of fiber, and try new things!

 

Cheers to caring for your body so that it can return the favor!