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 TIME2 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 HRREST 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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