Stay Fearless to Musculoskeletal Conditions!
Author: Natasha Tungare, Senior Neuropaediatric physiotherapist
Today, every person heading towards their forties and fifties, falls prey to some or the other degenerative musculoskeletal conditions. For these individuals with musculoskeletal conditions such as arthritis, spondylitis, and osteoporosis, exercise can be both beneficial and challenging. The key is to find activities that strengthen muscles, improve flexibility, and promote overall well-being without exacerbating symptoms or causing injury. However, evidence supports tailored exercise regimens to manage inflammation and stiffness effectively. Emphasizing low-impact activities, joint protection techniques, and gradual progression is paramount. Let us talk a bit in detail about this!
Importance of Low-Impact Activities:
Low-impact exercises reduce stress on joints, crucial for arthritis management. They are generally safer and more comfortable for those with musculoskeletal conditions. Now you may ask, what are low-impact exercises? These exercises include isometrics, free movements and assistive exercises. Activities like walking, swimming, and cycling are also considered to be low-impact as they target the muscles of the entire body and help to improve cardiovascular health without exacerbating joint pain. These exercises enhance mobility, cardiovascular endurance and strengthen muscles surrounding the joints, improving overall function.
Joint Protection Techniques:
Implementing joint protection techniques minimizes strain on affected areas. Utilizing assistive devices like orthotic braces or splints can provide stability and support during activities. Additionally, practicing proper body mechanics and using ergonomic tools reduce joint stress, promoting long-term joint health. Ergonomic tools could be as simple as having an appropriate cushion for the work chair which can save you from further back pain and conditions like spondylitis, disc prolapse and postural aches and pains.
Gradual Progression:
Gradual progression is fundamental in managing arthritis-related symptoms. Starting with low-intensity exercises and gradually increasing duration and intensity allows joints to adapt without causing excessive discomfort. This approach prevents overexertion and minimizes the risk of exacerbating symptoms. Listening to your body and avoiding activities that cause pain or discomfort is crucial. Additionally, incorporating proper warm-up and cool-down routines can help prevent injury and reduce stiffness.
Incorporating a variety of exercises and modalities that target different muscle groups is important for overall strength and mobility. Balance and stability exercises can also help reduce the risk of falls, which can be particularly problematic for individuals with conditions like osteoporosis.
Aquatic Exercise:
Water-based activities, such as hydrotherapy or water aerobics, offer a supportive environment for individuals with arthritis. Buoyancy provides dual benefits. It reduces joint impact at the same time providing resistance for muscle strengthening. Aquatic exercises improve flexibility, range of motion, and overall fitness. Studies have proven that aquatic exercises when combined with land-based exercises give additional benefits and alleviates pain better for individuals with chronic musculoskeletal conditions.
Tai Chi:
Tai chi combines gentle and slow movements, deep breathing, and mindfulness, making it suitable for reducing excessive impact on single joints. This is another low-impact exercise that enhances balance, coordination, and joint flexibility of the entire body. Regular practice reduces pain and stiffness while promoting relaxation and mental well-being.
Yoga:
Yoga focuses on flexibility, strength, and balance through controlled movements and poses. Modified yoga routines cater to individuals with arthritis, emphasizing gentle stretches and joint-friendly postures. Yoga enhances joint mobility, muscle strength, and overall physical function. Along with these, it also keeps an individual mentally healthy, reduces fatigue and improves the overall quality of life.
Despite the massive resources readily available around us to fight arthritis and other musculoskeletal conditions, many of us still believe in certain misconceptions about exercises. Some common ones include:
Avoiding Exercise:
Some individuals with arthritis fear exacerbating symptoms and avoid exercise altogether thinking that it might cause further increase in the pain. However, an appropriate tailored exercise program by a therapist can alleviate pain and stiffness while improving joint function.
High-Impact Exercise:
Misconceptions about exercise often lead to the avoidance of high-impact activities. Many people believe that huge amount of weight lifting, strong and jerky movements can help strengthen muscles. They may forget the huge impact it may cause on already degenerated joints. While high-impact activities may exacerbate symptoms, low-impact alternatives offer similar strengthening benefits without compromising joint health.
Exercise Aggravates Arthritis:
Individuals with musculoskeletal conditions like arthritis tend to fear that exercises might increase the pain and inflammation Contrary to this popular belief, regular exercise does not worsen arthritis. In fact, it helps manage symptoms by strengthening muscles, improving joint stability, and enhancing overall mobility.
In conclusion, evidence-based exercise programming plays a pivotal role in managing arthritis-related pain and stiffness. Emphasizing low-impact activities, joint protection techniques, and gradual progression ensures safe and effective symptom management. Incorporating specific exercises and modalities tailored to individual needs enhances overall physical function and quality of life for individuals with arthritis.
Consulting with a healthcare professional or a physical therapist before starting an exercise program is advisable. They can provide personalized recommendations based on your specific condition, level of fitness, and any limitations you may have.
Overall, the goal of exercise for musculoskeletal conditions is to improve function, reduce pain, and enhance quality of life, all while ensuring safety and minimizing the risk of symptoms.
Keywords: Arthritis, Joint Protection, Exercises
References:
1) Peeler J, Ripat J. The effect of low-load exercise on joint pain, function, and activities of daily living in patients with knee osteoarthritis. The Knee. 2018 Jan 1;25(1):135-45.
2) You Y, Liu J, Tang M, Wang D, Ma X. Effects of Tai Chi exercise on improving walking function and posture control in elderly patients with knee osteoarthritis: A systematic review and meta-analysis. Medicine. 2021 Apr 23;100(16):e25655.
3) Wang T, Wang J, Chen Y, Ruan Y, Dai S. Efficacy of aquatic exercise in chronic musculoskeletal disorders: a systematic review and meta-analysis of randomized controlled trials. Journal of Orthopaedic Surgery and Research. 2023 Dec 8;18(1):942.
