Guest Author - Anita Grace Simpson

You probably know at least one person in your life who is having problems with mobility as a result of increasing age. Perhaps that person is you. Either way, you know that mobility is a major issue because it often determines the person’s independence level. What can you do to improve your ability to move, and protect the abilities you now have? Let’s look at the research!

According to CDC (Centers for Disease Control) reports, arthritis in one of its many forms occurs in approximately 50 million Americans. About 20 million of those individuals are considered disabled as a result – their daily activities are restricted. The most common form is osteoarthritis, and many people think of it as inevitable. But it is not the same as normal aging.

The joints of the human body are protected by the synovium, a membrane which surrounds the joint and is filled with synovial fluid, and cartilage, which contains collagen and a high percentage of water. Osteoarthritis is a slow degeneration of these protective components. At first, there may be inflammation of the synovium, and loss of tissue, producing defects in the cartilage. This causes the cartilage to lose its elasticity and become vulnerable to damage from overuse and injury. The body tries to repair the degeneration, but only makes matters worse. New cartilage may grow in abnormal shapes; bone cells make respond with similar growth. The joint is increasingly painful due to these changes. Range of motion is decreased and some joints are deformed.

Now that we have examined the degenerative process, we can look at ways to prevent it or at least slow it down. First, arthritis is more common and progresses faster in athletes and workers whose jobs involve repetitive motion. Improvement of knee arthritis in a plumber, who spends a lot of time on her/his knees, can be as simple as using a cushion when kneeling. This reduces the pressure on the synovium and the cartilage. Similarly, athletes (professional or weekend) will benefit from taking breaks from repeated movements when possible.

Second, because arthritis is most common in the weight-bearing joints of the knees and hips, being overweight greatly increases the incidence of arthritis. Maintaining an appropriate weight can help prevent the onset of pain, and improve existing pain levels as well. Research shows that weight loss as little as 11 pounds results in a noticeable reduction in pain.

Third, regular exercise which flexes the joints (without causing heavy impacts) and builds the surrounding muscle tissue is essential. Low impact aerobics or water aerobics are good choices, but they should be combined with flexibility exercises such as pilates or yoga, plus strength training to stabilize the joints. Even if you are experiencing moderate to high levels of arthritis pain already, exercise can benefit you, especially if you wake up in the morning feeling very stiff. Start with what you are able to do now, then gradually challenge yourself a little bit every day, or every other day. I have found that if I wake up with arthritis pain and stiffness, 20 minutes of gentle yoga will loosen my joints and reduce the need for painkillers.

One of the most important factors in managing any chronic illness is knowledge. Whether you are just developing arthritis symptoms, or have experienced them for many years, you can always learn more about your disease. You’ve made a good start by reading this article! The Arthritis Foundation is another good source; it offers a wide variety of information about different forms of arthritis, as well as community-based programs that teach self-management strategies.

My next article in this series will give more tips for living with osteoarthritis, as well as introducing other disorders which affect mobility. Watch for it in the next month!