Fight Back Against Arthritis Pain

(CARLSBAD, CA) - Nearly 43 million Americans suffer from arthritis and other diseases of the joint, and with more and more baby boomers moving into their golden years, the numbers will grow to 60 million by 2020.

While a certain amount of joint wear and tear is inevitable as we age, debilitating arthritis isn’t. New studies show that individuals can actively manage arthritis pain with lifestyle behaviors that improve their mobility and quality of life.

Actually, there are more than 100 types of arthritis, but the vast majority of people suffer from osteoarthritis. Osteoarthritis occurs when cartilage, the protective cushion between bones, wears down and bones rub together damaging underlying structures. Rheumatoid arthritis, the second most common type of arthritis, is caused by an autoimmune attack on the joints. (More information is available from the Arthritis Foundation, 800.283.7800, www.arthritis.org.)

Symptoms of arthritis include pain, stiffness, swelling and popping sounds in the joints. Your risk of getting arthritis is influenced by:

• Genetics
• Excess weight
• Muscle weakness
• Overuse (repetitive movements over an extended period of time)
• Past injuries (e.g.: repetitive sports injuries can change the structure of a joint and accelerate its aging)

Losing excess weight and exercising regularly are two of the best remedies for arthritis pain. One study found that overweight, middle-aged women who lost 11 pounds over a 10-year period cut their risk of osteoarthritis of the knee by 50 percent. An eye-opening fact when you consider that osteoarthritis is the leading cause of hip and knee-replacement surgery.

Exercise, on the other hand, says Judi Sheppard Missett, Jazzercise CEO, can present a dilemma for individuals who are already experiencing pain. A quote from a “Tufts University Health & Nutrition Letter” article sums it up well:

“In people with arthritis, the knee is the joint most commonly afflicted, followed by the hip, so walking hurts, and that leads to a negative cycle. The person stops exercising and gains weight because they’re not engaged in any physical activity. The extra weight puts even more pressure on the joints, and the pain feels even worse.”
       - Ronenn Roubenoff, MD, MHS, rheumatologist and associate professor in the Friedman School of Nutrition at Tufts

What Dr. Roubenoff and his research colleagues determined is that strength training is the best exercise prescription for arthritis sufferers. Simply put, the stronger the muscles are, the more they absorb shock that otherwise lands squarely on the damaged joint. As the muscles become stronger, then individuals can pursue aerobic activities, such as walking, without experiencing joint pain.

The squat is a basic strengthening exercise, yet it is also one of the most comprehensive and functional exercises available. It strengthens virtually all of the muscles in your legs and hips, and if done correctly, strengthens your back muscles too. Squats also mimic movements you do throughout the day, such as getting in and out of a chair (hence the term “functional exercise”). If you are new to exercise or unsteady on your feet, use a chair or other stable surface to help with balance as you perform the following exercise.

Begin by standing about six inches from a chair with your hands on top of the chair back. Place your feet shoulder width apart, knees and toes facing forward. Lift your torso tall, pull in your abdominal muscles, and relax your shoulders. Shift your weight back into your heels so that you can wiggle or lift your toes easily. Keeping your chest lifted and your back straight, slowly lower your hips, allowing them to release (stick out) behind you. Lower only as far as is comfortable for you, and never lower your hips below your knees. Push your heels down into the floor to press yourself back up to a standing position. Repeat 10 to 20 times, rest briefly, and then perform one or two more sets as desired.

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com