Exercises that make osteoarthritis worse

Osteoarthritis (OA) also called degenerative joint disease, is a condition that develops from wear and tear of body’s joints over time. OA can cause joint pain, stiffness, limited range of motion, crepitus (popping or crackling sounds in the joint), swelling, and muscle weakness.

Osteoarthritis can affect any joint, although it is most common in the back and spine, hips, knees, neck, shoulders, fingers, and hands.

If left untreated, osteoarthritis typically worsens over time and can lead to permanent joint damage and disability. Exercise plays a crucial role in both the prevention and treatment of osteoarthritis, although some exercises are better than others.

This article will discuss the importance of exercise for managing osteoarthritis as well as the types of exercises that should be avoided.

Benefits of Exercise for Osteoarthritis

OA causes increased pressure and resulting pain and inflammation within affected joints. Exercise plays a key role in preventing joint damage and decreasing irritation. Exercise strengthens surrounding muscles that help to support and stabilize joints and decrease pressure, especially within large weight-bearing joints like the hips and knees.

Exercise can also improve blood flow and synovial fluid quality within joints, helping to improve range of motion and relieve joint stiffness. Synovial fluid fills the space between joints, providing nutrients to the cartilage and lubricating joints to allow bones to move smoothly without friction to the cartilage.

Healthy synovial fluid normally contains high levels of hyaluronic acid that helps provide a lubricating effect. In osteoarthritis, the amount of hyaluronic acid is reduced; therefore, it cannot adequately lubricate joints and prevent cartilage damage from friction. This can lead to even more pain and disability with osteoarthritis.

Exercise has the potential to increase the weight of hyaluronic acid and the viscosity of the synovial fluid within arthritic joints, which can help improve joint lubrication and relieve pain.

Exercise as a whole also has specific benefits, which can help decrease widespread inflammation throughout the body. The benefits include reducing levels of elevated:

• Cholesterol

• Blood sugar

• Triglycerides

• C-reactive protein

• Blood pressure

Exercises That Make Osteoarthritis Worse

With osteoarthritis, it is best to avoid activities that can stress your joints to minimize further joint inflammation and pain. High-impact activities that can worsen symptoms of osteoarthritis in your hips or knees include:

• Running

• Jumping

• Deep squatting and bending

• Stair climbing

• Hiking

• Prolonged standing

Sports and activities that require repetitive and prolonged overhead arm use like playing tennis, overhead weightlifting, and painting walls and ceilings, as well as motions like planks, push-ups, and dips that require weight-bearing through the upper extremities, may aggravate symptoms of osteoarthritis in the neck and shoulders.

our joints will endure significant pressure, friction, and irritation with repetitive or high-impact activities if the muscles lack adequate strength to support them. A physical therapist can work with you to help build up strength in the muscle groups needed to support your joints.

Exercises That Help Osteoarthritis

There are many exercises that can help osteoarthritis, including strength training, walking, water exercise, stretching, and more.

Strength Training Exercises

Strength training is important for maintaining proper muscle balance and functional strength needed to support your joints. With osteoarthritis, strengthening the muscles can help offload pressure on the affected joints by allowing the muscles to absorb more shock and force, reducing joint irritation and pain.

Common muscle groups that often need to be strengthened to support arthritic joints include the:

• Glutes

• Quadriceps (front of thigh)

• Rotator cuff

• Periscapular muscles (upper back/shoulder)

• Transverse abdominis (abdominals)

When participating in strength training, always start with lightweight or resistance and gradually increase the weight over time as you build up strength.

Aerobic Exercises

Aerobic or cardiovascular exercise is important for decreasing inflammation throughout the body. It also helps maintain proper circulation to supply oxygen and nutrients to muscles and joints, which can lessen inflammatory symptoms of arthritis.

Regular cardiovascular activity can also help you maintain a healthy weight, which can significantly decrease pressure at painful weight-bearing joints of the hips and knees. Overweight individuals who lose 5% of their body weight can see significant changes in osteoarthritis symptoms and improvements in physical wellbeing.

Stretches for Flexibility

Stretching can help improve your flexibility and joint mobility by decreasing joint pain and stiffness. Aim to hold stretches for 30 to 60 seconds and repeat at least three times.

Walking

Walking is one of the best low-impact, aerobic exercises that can improve your blood flow, help you lose weight, and decrease inflammation throughout your body. Walking up or down hills can also improve the strength of your leg muscles but should be done with caution as inclines and declines can place increased pressure on the joints.

Water Exercises

Aquatic exercises performed in a pool are particularly beneficial for improving joint mobility and muscular strength. Water exerts buoyancy that reduces weight bearing through your joints,5 thereby decreasing pressure and improving the ability of your joint to move with less pain.

Adapted from the article by Kristen Gasnick, PT, DPT in https://www.verywellhealth.com/exercises-that-make-osteoarthritis-worse-5215265

Members’ day out: Nihar-on-Ganges

After a hiatus of three years due to Covid, Porosh organized the much-awaited picnic for its members on a balmy January 18th along the bank of the holy Ganges. The venue was Nihar-on-Ganges (NoG) at Panihati which is located north of Kolkata.

Although all the members were invited yet a few could not make it due to physical ailments. A couple of buses were arranged from north and south Kolkata to bring the members to the venue. Pre-packed food and water were also served after boarding bus. A few cars were also booked for only those whose residence did not fall along the bus routes. An ambulance was also parked at the venue as a standby for meeting emergency requirements.

By 11.30 am the members started to reach NoG tea/ coffee was served in the lawn. What caught our attention is that the members spontaneously formed informal groups on the basis of their past acquaintances in the previous event. And, thus started adda. After a while, we had several of the members volunteering to either sing, or recite poetry. Time flew by and it was already 2 pm – lunch time.

The spread of menu was as elaborate as one can think of. Care was taken that veg and non-veg items were served as per requirements of the members. Needless to add, the quality of food was impeccable and served hot.

Post lunch session was followed by siesta by a few. Three large rooms were booked in anticipation that some of them may need to take rest. Most of the members, however, preferred staying outdoors basking under soothing rays of the Sun.

In the post lunch session we had a few staff members of Porosh volunteering to belt-out a few modern Bengali songs. Their efforts were well-appreciated by the members. As afternoon gradually paved way for evening, snacks were served once again with tea. But, many preferred to pack the items and take home though. Group photographs were also clicked apart from various moods of the get-together which were already clicked earlier in the day.

At the end all the members went back home with smile on their faces. The entire event was well-orchestrated by the support Staff. Obviously, requests have now started to pour-in for the next get-together around Poila Baisakh, or even earlier!

Build the quality of blood with the Ayurveda

Today’s theme is not quite meant only for the senior citizens who are Porosh’s members but also for all age groups. While discussing among ourselves on a certain issue we realized that if quality (or, one may even say purity) of blood improves then a lot of ailments that we are subjected to, cutting-across various age groups, can be addressed. So, we are reproducing an article published in https://vibrantayurveda.com.au/build-the-quality-of-your-blood-with-ayurveda-2/

On April 2, 2019.

Blood is a bodily fluid in humans and animals that delivers oxygen and nutrients to the body’s cells and transports metabolic waste products away from the cells. Blood is the fluid of life, as its role is fundamental to the basic process of life.

Ayurvedic view on blood

Blood is known as rakta dhatu in ayurvedic medicine. Interestingly, Ayurveda views blood and plasma as two different tissues.

Rakta Dhatu is influenced by the pitta dosha. If pitta is in good condition, then the quality of the blood tissue will also be good.

The liver and spleen are the principle organs that produce rakta dhatu. The main function of rakta dhatu is to support the body and maintain life.

Qualities of pure blood

• Glowing skin and attractive complexion

• Sense organs work well

• Optimal digestive power

• Healthy and happy outlook on life

• Body tissues receive good nourishment

• Energetic and active

Blood disorders

• Visarpa – herpes

• Vidradhi – abscess

• Kushta – skin disorders like acne, pimples, psoriasis, etc

• Vata rakta – gout

• Rakta pitta – hemorrhagic disorders

• Gulma – tumours

• Kamala – jaundice

• Vyanga – pigmentation of skin

• Agni nasha – indigestion

• Sammoha – syncope

• Raktatwaknetra mootrata – redness of eyes, skin and urine

Signs of poor blood condition

• Feeling cold

• Reduced volume of urine and sweat

• Skin loses its lustre; becomes pale, dry, rough, and cracked

• Coldness causes the body to hold on to heat, leading to constipation

• Craving for hot, spicy, sour, citrus, and iron-rich foods

• Collapsing veins

• Becoming mentally dull, having difficulty processing and understanding new information, confusion and misunderstanding.

Causes of blood imbalance Foods

• Deficiency of iron or vitamin B12

• Excess sugar or salt

• Consuming heating oils and fried foods

• Toxins such as alcohol, nicotine, drugs & chemicals, pesticides, artificial colors, and preservatives.

• Unhealthy food combinations

• Eating sour and fermented foods

• Eating excess cheese, curds and pickles

Body

• Excessive exposure to the sun

• Exposure to radiation

• Liver & spleen disorders

• Working in a hot environment

• Excessive or insufficient physical exercise

Mind

• Repressed aggression or anger

• Envy and hate

Ayurvedic management of blood disorders

Purgation therapy (virechana)

Medicated purgation therapy cleanses pitta and purifies blood toxins that have accumulated in the liver and gallbladder. It completely cleanses the gastrointestinal tract.

Therapeutic fasting (langhana)

Fasting brings about lightness of the body. It rests the digestive system and provides the body with an opportunity to detoxify itself.

Bloodletting therapy (raktamokshana)

Bloodletting therapy contributes to organ detoxification, immunity boosting and enhanced blood circulation. It supports the elimination of toxins from the body. Traditionally bloodletting was done with the use of leeches, however in modern times, regular blood donation can achieve the same results.

Ayurvedic herbs for blood cleansing

Single herbs possessing bitter, astringent and pungent tastes (tikta-kashaya-katu rasa) are beneficial for purifying the blood. Such herbs possess qualities of lightness, minuteness, and liquidity. They are usually neither too cold nor too hot. Some of the potent herbs in this category are

• Neem (Azadiracta indica)

• Manjistha (Rubia Cordifolia)

• Saffron (Crocus Sativus)

• Turmeric (Curcuma Longa)

• Guduchi (Tinospora Cordifolia)

• Amla (Emblica Officinalis)

Blood and Emotion

Blood carries emotion and memories. Blood heats up with anger and cools down with depression. As blood carries hormones and genetic codes, it passes to the next generation. So-called blood relationships also mean emotional connections.

Lifestyle to balance rakta dhatu

• Eat neutral-tasting foods and reduce spicy foods.

• Drink plenty of water, and eat more fruits and vegetables.

• Don’t skip meals and maintain regular timings for eating.

• Drink 1/4 cup of fresh aloe vera juice daily.

• Avoid daytime sleep and go to bed before 10 pm.

• Reduce anger.

• Relax and meditate regularly.

Importance of blood circulation

Proper blood circulation is essential for the efficient transportation of nutrients and energy to all parts of the body. Blood circulation disorders can cause many health problems including, in extreme cases, organ failure.

Some tips for good circulation

• Keep moving your body every day. Exercise regularly and keep looking for opportunities to do physical activity of any sort.

• Manage stress. Pause. Take deep and relaxing breaths. Find healthy relaxation activities that work for you. Receive regular massages.

• Align your spine. Stand tall. Shape your spine for proper blood flow.

• Eat a balanced diet and find natural sources of vitamins K, C, and E.

• Eat oranges, sunflower seeds, garlic, ginger and turmeric.

We hope you have gained useful insights from the article on what, why and how of blood and maintaining its quality.