The most common form of arthritis, osteoarthritis (OA) is a disease of synovial joints characterised by joint pain and dysfunction because of joint degeneration. “In most instances joint degeneration develops in the absence of an identifiable cause, but increasing age, excessive joint loading, and joint abnormalities and insults, increase the risk of OA,” explained Buckwalter and Martin in Osteoarthritis.¹ 

Occurring most frequently in the hands, hips, and knees, there is no cure for OA, this is what makes joint protection so important.2 But it’s not all bad news. The Arthritis Foundation said there are simple ways patients can protect their joints, reduce strain, and improve how they function every day. They advise these 5 things that patients can do that could make a big difference.³

1. MOVE AROUND

Neither sitting nor standing on your feet all day is good for your joints. When possible, alternate between the two to prevent stiffness and strain. If your job primarily involves sitting, try to take a break and stand up every 30 minutes or so. Whether at home or the office, make time for simple stretches throughout the day.³ 

2. RESOLVE TO REDUCE

Patients who lose weight, may not only like their “new look,” they’ll feel better, too. Every 500g they gain puts four times the stress on their knees. The flip side is that even a small amount of weight loss will give their knees relief. Research has shown that losing as little as 5kgs may improve joint health and cut a patient’s risk of osteoarthritis of the knee by 50%.³ 

3. TAKE YOUR VITAMINS & SUPPLEMENTS

Supplementing your diet with a multivitamin is a good way to get the nutrients you may lack in your diet. Strong joints and overall joint health will benefit from bone-building calcium and vitamin K, tissue-repairing vitamin C, pain-relieving vitamin E, folic acid, and more.3 Several studies have found that naturally occurring chondroprotectives like glucosamine and chondroitin sulphate as well as collagen and hyaluronic acid have a positive impact on treating OA.^4,5,6,7 

4. INCREASE YOUR RANGE

Range-of-motion exercises such as stretching are a good way to keep muscles and ligaments flexible and strong. Encourage patients to add weights to their workout and they'll tone up, too.³ 

5. GO FOR GREEN

Thanks to their high calcium counts, romaine and Bibb lettuces, broccoli, spinach, kale, or parsley can slow down cartilage destruction and lessen the amount of bone loss that occurs with age, research says.³ 

6. WARM UP

Patients shouldn’t think about hitting the gym, the pool, or the trails (or any exercise for that matter) before warming up. Warming up the body before exercise is like warming the car up in the winter. To keep it running smoothly and for optimal joint safety, patients should start slowly and get up to speed only after their muscles and joints have at least five minutes prep time.³ 

7. TAKE THE PLUNGE

From strength training to jogging to aerobic classes (and let’s not forget the plain old swim), aquatic exercises can help maintain flexibility and range of motion, while taking a load off joints while patients exercise.³ 

8. PICK, POUR, OR PEEL

If patients are looking for a tasty treat, encourage them to reach for an orange – or a tall glass of orange juice. Why? Research shows vitamin C may help to slow the progression of osteoarthritis.³ 

9. DITCH HIGH HEELS

Experts say a 3-inch (7.6cm) heel stresses the foot seven times more than a 1-inch (2.5cm) heel. In addition, heels put extra stress on the knees and may increase the risk of developing osteoarthritis.³ 

10. BUILD STRONG BONES

Boost your calcium intake, because a diet rich in this important mineral helps to keep bones sturdy and can lower the risk of osteoporosis, the brittle bone disease. There are plenty of sources besides milk, including yogurt, broccoli, kale, figs, salmon, and calcium supplements.³ 

11. HANDLE HEAVY LOADS WITH CARE.

Encourage patients to use their largest, strongest joints and muscles to take stress off smaller hand joints and to spread the load over large surface areas. When they lift or carry items, they should use the palms of both hands or use their arms instead of hands. Hold items close to their body, which is less stressful for joints. For joint safety, slide objects whenever possible rather than lifting them.³ 

12. CUT BACK ON CAFFEINE

While patients may need that extra burst of energy in the morning, explain why they should try and resist those second and third cups of coffee – studies show that the extra caffeine can weaken bones.³ 

13. CHOOSE FUNCTION OVER FASHION

Shoes shouldn't just look good; they should work well, too. Patients should look for flexible, supportive shoes that are squared or rounded at the toe so toes can move around. A shoe with a rubber sole will give more cushion. They should make sure their shoe is flexible at the ball of their foot, where they push off, but supportive enough that they cannot bend it in half from heel to toe.³ 

14. DON'T STOMP YOUR FEET

Research shows pounding exercises like kickboxing and step aerobics can be tough on joints. Instead, patients should switch to low-impact activities like biking and swimming that offer the same calorie-burning benefits without the painful pounding.³ 

15. SAY NO

It may be tough at first but saying no to others lets you say yes to extra time for yourself. It also frees up time to allow you to say yes to exercise, healthy eating, and stress reduction – three power-packed methods of improving your health.³ 

REFERENCES: 

1. https://www.sciencedirect.com/science/article/pii/S0169409X06000135 
2. https://www.cdc.gov/arthritis/basics/osteoarthritis.htm#:~:text=Osteoarthritis%20(OA)%20is%20the%20most,underlying%20bone%20begins%20to%20change. 
3. https://www.arthritis.org/health-wellness/healthy-living/managing-pain/joint-protection/16-joint-protection-tips 
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150191/ 
5. https://www.flexofend.co.za/ 
6. https://pubmed.ncbi.nlm.nih.gov/30368550/ 
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4469223/