Natural home remedy and exercise options to ease osteoarthritis pain
A short description of osteoarthritis along with how the joints are structured and function. Includes information about the importance of exercise and alternative methods of relief.
Osteoarthritis is an inflammation of one or more joints, most commonly found in the weight bearing joints. Osteoarthritis has been around since ancient times and is the most common type of arthritis. Both men and women are equally affected. This disorder could start by age 30 and is prominent by age 70. Most people have some change in weight bearing joints by the age of 40 but the debilitation is often insidious and goes without notice. Osteoarthritis is frequently found in knees, lower back, hips, ends of fingers and thumbs and neck.
The end of each bone in a joint has a protective tissue in place called cartilage, which is smooth, and slippery. A synovial fluid filled enclosure made of ligament surrounds the cartilage, and a thin membrane called the synovial membrane lines the inside of the joint capsule. The cartilage allows each bone to slide easily over the adjacent bone without friction. This tissue cushions the shock of impact in movement.
The exterior layer of cartilage over time can erode and begin to break down. As a result the bones are left unprotected and begin to rub together, resulting in swelling, discomfort, and lost mobility. As the deterioration continues the bones may lose their typical contour or shape. The edges of the joint may develop little growths of bone called bone spurs. Residue of bone and cartilage may break away and enter the joint space causing aggravation and pain. Some describe the pain as consistent and dull and others as sharp, burning, or even abrasive.
Diagnosis is a combination of several methods. The clinical history is important, questions will be asked, such as requiring a good description of the pain, and if there is stiffness and less mobility in the joints. The doctor will want to know any other ongoing medical conditions and will ask for a list of medication currently being taken. A physical exam will determine general quality of health along with a blood test to rule out other possible causes. X rays will be taken to visualize any damage in the joints.
Recommendations may include:
- Rest and exercise
- Weight loss if necessary.
- Prescribing medications that will relieve pain.
- Encouraging a balanced healthy diet.
Exercise is important, but the thought of exercising with joint pain is not the most enticing idea. Apprehension of further damage certainly enters one’s mind. However we should understand that the muscles that ordinarily support the joints become smaller and weak due to arthritis. Exercise makes these muscles stronger and increases the ability to hold in tact, the joint area. So for this reason exercise must be considered as an option for increasing the endurance of damaged joints. Your physician can offer a detailed exercise program for you.
- A good idea before beginning exercise might be to apply heat or cold to the area you will be exercising. This will help to relax the affected area and loosen the muscles. Cold works well for some individuals it seems to relieve pain and swelling.
- Begin with range of motion and stretching exercises that should help to reduce injuries.
- Use a slower pace, because with arthritis, winning a marathon is not the goal. Muscles should have time to recover between steps.
- Stop if pain becomes uncomfortable or more intense than usual. Listen to your body.
- Do not stop exercising abruptly. End with gentle stretching.
Alternative Ideas:
Always check with your personal physician, about alternative methods for osteoarthritis, as there may be contraindications with prescribed medications. With his/her approval you may consider some of the following remedies.
A few of many, herbs and vitamins considered helpful in arthritic conditions are as follows:
- Alfalfa is rich in minerals, important for building strong bones.
- Hot peppers are not only good with tacos but have “capsaicin” which relieves pain and can be purchased in capsule form.
- Cats Claw, Feverfew, and ginger will relieve pain. Do not use Cat’s Claw or Feverfew if pregnant.
- Sulfur found in foods helps repair and rebuild bone, cartilage, and connective tissue and will help the body absorb calcium. Some foods rich in sulfur are eggs, garlic, onions, green leafy vegetables, fresh fruits, fish, brown rice, and oatmeal.
- Vitamin E. is a strong antioxidant that is known to protect joints from damage and will help with range of motion.
- Primrose oil has essential fatty acids and can reduce the pain and inflammation in joints.
- Calcium and magnesium will help to reduce bone loss.
A hot shower may relieve morning stiffness. Simply spending time out of doors may help. Enjoy the fresh air and sunshine. The sun brings about the construction of vitamin D in our system, and is used for bone formation.