WHAT IS OSTEOARTHRITIS

AS OUR AGE  INCREASES  WE SUFFER FROM KNEE PAIN, SHOULDER PAIN, ANKLE PAIN,  BACK PAIN  etc.WE EVEN SEE OUR PARENTS COMPLAINING ABOUT THESE CONDITIONS  

OSTEOARTHRITIS CAN BE ONE OF THE REASON

IN THIS BLOG I WILL TELL WHAT OSTEOARTHRITIS IS AND HOW CAN YOU CONTROL  IT THROUGH SOME EASY EXERCISES

WHAT IS OSTEOARTHRITIS ?

• OSTEOARTHRITIS IS A DISEASE WHICH INVOLVES INFLAMMATION OF BONE AND JOINT CARTILAGE 
• HEALTHY  JOINT CONSIST OF 2 BONES, EACH WITH ITS OWN LAYER OF ARTICULAR CARTILAGE, THIS ARTICULAR CARTILAGE HELP THESE BONES TO GLIDE WITHOUT FRICTION AND ALONG WITH THIS CARTILAGE THERE IS ONE IMPORTANT COMPONENT THAT IS SYNOVIAL FLUID 

THIS IS WHAT NORMAL SYNOVIAL JOINT LOOKS LIKE 

IN OSTEOARTHRITIS 

• THERE IS A PROGRESSIVE LOSS OF THIS ARTICULAR CARTILAGE DUE TO WHICH FRICTION BETWEEN THE JOINT OCCURS
• WHICH IN TURN GENERATES 
• INFLAMMATION 
• PAIN 

MAJOR RISK FACTORS ARE 

1 AGE -CARTILAGE DEGRADES OVER LONGER PERIOD OF TIME
2 JOINT INJURY
3 MECHANICAL STRESS
4 OBESITY
5 NEUROLOGICAL DISORDERS

SYMPTOMS 

1 PEOPLE WILL FEEL STIFFNESS IN MORNING WHICH USUALLY LASTS FOR LESS THEN 1 HR 
REST OF THE DAY HE/SHE IS NORMAL THEN AGAIN STIFFNESS WILL COME IN NIGHT
2 PAIN IS SHARP ACHE OR BURNING SENSATION 
3 IT GETS WORSE WITH PROLONGED ACTIVITY
4 JOINT DOESN'T SWELL

SAFE EXERCISES TO CONTROL OSTEOARTHRITIS 

OSTEOARTHRITIS OF HAND 

• USE THIS EXERCISE TO LOOSEN UP JOINTS OF FINGER AND WRIST
• DO WHAT FEELS COMFORTABLE AND STOP IF YOU FEEL SIGNIFICANT PAIN AND DISCOMFORT 
•  START WITH PALM FACING THE CEILING 
•  ROLL TOWARDS THE FLOOR
• OSCULATE BTW THE TWO 
• 10 REPS AND 2 SETS RECOMMENDED 

FINGERS

• FIRST SPREAD YOUR FINGERS 
• NOW MAKE A FIST 
• REPEAT 

ANKLE

• ANKLE ROTATION SHOULD BE DONE SLOWLY SPECIALLY IF THE JOINT IS SORE 
• TRY AND STRETCH THE FOOT AS MUCH AS POSSIBLE WITHIN THE COMFORTABLE RANGE 
•  MAKE CIRCLES WITH ANKLE 
•  POINTING THE TOE AND THEN PULLING IT BACK TOWARDS YOU 

KNEE

• BEND YOUR HIP AND KNEE UP TOWARDS YOUR CHEST 
• SUPPORT WITH YOUR HAND 
• PUSH YOUR KNEE TOWARDS YOUR CHEST COMFORTABLY 
• RELEASE THE TENSION 
• PERFORM THIS ALTERNATIVELY 

SPINE 

• DO THIS EXERCISE ON A FLAT SURFACE 
• PULL YOUR KNEES TOWARDS YOUR CHEST AND HOLD IT FOR 15 SECONDS
• SLOWLY RELEASE
• REPEAT FOR SEVERAL TIMES 

NECK 

• LOOK UP AND DOWN 
• LOOK LEFT AND RIGHT 
• NEVER DO CIRCULAR MOTIONS OF YOUR NECK 

SHOULDER 

• SHOULDER ROLLS

THESE EXERCISES WILL GIVE YOU RELIEF FROM OSTEOARTHRITIC PAIN  
TAKE PROPER AMOUNT OF CALCIUM AND PROTEIN IN YOUR DIET  TO BE FIT AND HEALTHY 

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