Healthy Joints

[Liby57]

Just had this posted to my phone. Thought it useful.

apple.news/A3KVJSmqWQMiNynz...

[DorsetLady PMRGCAuk volunteer]

Need to have Apple news to open….do you have original article source?

[Liby57 in reply to DorsetLady]

Hi I have tried but can’t seem to get it in alternative format.

[DorsetLady PMRGCAuk volunteer in reply to Liby57]

Like Maisie I can read it on iPhone, but some won’t…if I can find article elsewhere will link…you’re right it is interesting.

[Maisie1958]

The link works for me, have an iPhone but not a subscriber to Apple news 🤔Thanks it’s an interesting review

[bussell]

Interesting read. No mention of PMR among the causes!

[yogabonnie]

anyone find the original source. I don't have apple news...thanks! or a brief summary?

[Liby57 in reply to yogabonnie]

OWN YOUR WELLNESSKeep Your Body Healthy For Life

Feeling creaky or sounding squeaky? Think of this as an owner’s guide to healthy joints.

Joints are the body’s hardworking hinges. They give you the range of motion you need to carry out daily activities, but women are particularly vulnerable to joint pain, stiffness, and frustration, says Maura Daly Iversen, D.P.T., dean of Sacred Heart University’s College of Health Professions. Indeed, the CDC predicts that by 2040, two-thirds of arthritis sufferers will be female.

Experts cite a number of reasons why. For starters, obesity is a major risk factor for osteoarthritis, and weight gain related to menopause can place stress on joints. Plus, hormones make our ligaments more lax, so they offer less support for joints at certain phases of the menstrual cycle. Some research suggests that the angle of women’s hips to their knees could make us more prone to anterior cruciate ligament (ACL) injuries, another factor in osteoarthritis. We are also more likely to have autoimmune-related joint conditions such as rheumatoid arthritis and lupus. “Women’s immune systems seem to be more robust than men’s,” says Iris Navarro-Millan, M.D., an assistant professor of medicine at Weill Cornell Medicine and Hospital for Special Surgery. But this disease-fighting superpower could lead them to misguidedly attack our joints.

Fortunately, there’s a lot that can be done to keep your hinges happy. Exercise and maintaining a healthy weight are key. “Regular activity keeps joints nourished and lubricated and strengthens the muscles and tendons that keep them stable and protected,” says Kathy Weber, M.D., an assistant professor of sports medicine at Rush University Medical Center. “And every extra 10 pounds you carry may increase the load on your weight-bearing joints by 40 pounds.” But you don’t need to lose a lot to make a big difference: Dropping just 5% to 10% of your body weight could reduce knee pain and significantly improve function. Read on for more ways to help ease pain.

A LOOK INSIDE

Joints come in different types—ball-and-socket ones allow motion in all directions, as in your hip and shoulder, while hinge joints, as in your knees and elbows, go back and forth. However, they all share essential components.

BONE: The building blocks of our body, bones have rich networks of nerve fibers.

CARTILAGE: Fluid-filled and bouncy, this acts like a shock absorber. Healthy cartilage is as smooth as glass, allowing bones to glide across each other without any friction.

SYNOVIUM: The synovium lies underneath the joint capsule, which encases the joint.

SYNOVIAL FLUID: It lubricates the joint and nourishes cartilage.

LIGAMENTS: These tough yet flexible fibrous bands attach bone to bone, providing stability and support for the whole joint.

Do Supplements Work?
Turmeric, cinnamon, and glucosamine are just a few of the substances on the market touted as improving joint health and reducing pain. However, scientific evidence for their effectiveness is inconclusive. Talk to your doctor to see if they think one could help you.

WHAT’S CAUSING MY JOINT PAIN?

Over 30 conditions could be the culprit, and they fall into two categories: mechanical “wear and tear” injuries and inflammatory disorders. Here’s more about two of the most common.

OSTEOARTHRITIS (OA)

WHAT IT IS: Injury, years of use, genetics, or inflammation can spur the breakdown of bone-protecting cartilage. “Think of it as like potholes developing in a road,” says Weber. In this setting, the lining of the joint, the synovium, can become inflamed as well. When nerve-rich bone is exposed, ouch!

SYMPTOMS: OA can affect numerous joints, but they may not all flare up with symptoms at the same time. Hips, knees, the spine, the base of the thumb, and small hand joints tend to be common OA sites for women. Tenderness and stiffness in affected areas may develop gradually.

HOW IT IS DIAGNOSED: Your doctor will conduct a physical exam and take X-rays or other images. They may order blood work to rule out other conditions.

TREATMENT: Because damaged cartilage does not regrow on its own, surgery may be an option, but the goal of treatment is usually to reduce pain and restore function. Weber often starts by prescribing regular exercise or referring patients for physical therapy to strengthen muscles that support joints. A physical therapist can create an individualized exercise plan to help you feel and function better. Medications such as nonsteroidal anti-inflammatories (NSAIDs) can relieve symptoms too. Steroids and other substances may be injected to ease discomfort at the site of a flare. Joint replacement is usually a last resort. “It is important to try conservative measures first,” says Weber.

RHEUMATOID ARTHRITIS (RA)

WHAT IT IS: The immune system attacks the joints, eventually causing permanent damage. “The joint lining becomes inflamed and produces factors that destroy the cartilage and bone,” explains Ellen Gravallese, M.D., president of the American College of Rheumatology. RA can run in families, but lifestyle factors can set it in motion. For instance, “if you have a genetic predisposition and you smoke, it can increase the chances of developing RA by as much as 40 times,” says Kim Huffman, M.D., Ph.D., an associate professor in the department of medicine in the division of rheumatology at Duke University Medical Center.

SYMPTOMS: One hallmark of RA, says Gravallese, is that your joints feel stiffest first thing in the morning or after prolonged inactivity, and then “after about an hour of activity and movement, they begin to loosen and feel less painful.” (In contrast, OA pain typically gets worse with strenuous activity.) RA often first appears in the small joints of the hands and feet. They may be swollen, warm, and red and flare up on both sides of the body at the same time. RA symptoms can also include whole-body issues like fatigue.

HOW IT IS DIAGNOSED: Episodes can come and go and early symptoms can be subtle, which means RA sufferers may not know they have it for months or even years. If you experience unexplained joint issues, be proactive. “The earlier the treatment, the better the outcome,” says Navarro-Millan. “Rheumatologists are specialists trained in joint disease, so ask for a referral.” Doctors will start with a detailed history and a physical exam. Blood work can help detect markers of inflammation and disease.

TREATMENT: The goal is to halt inflammation to prevent further damage to joints. One option may be “biologics,” a class of drugs that can help downshift the immune system. “These days we have so many good treatments,” says Huffman. “If you continue to have active disease, you and your doctor can try a different strategy.”

IT COULD ALSO BE…

FIBROMYALGIA Though common, this condition is still poorly understood: Its sufferers, primarily female, may be wired to be especially sensitive to their bodies’ pain signals. Symptoms include pain all over the body along with muscle aches and fatigue as well as brain fog. Fortunately, this chronic condition doesn’t cause lasting damage to joints.

LYME DISEASE This infection is caused by bacteria transmitted through tick bites. If left untreated, Lyme disease can cause severe joint pain and swelling, particularly in the knees and other large joints.

LUPUS Signs of this autoimmune condition include joint pain and swelling, fatigue, and sometimes a butterfly-shaped facial rash. Nine out of 10 sufferers are women.

OUCH! COPING WITH SPRAINS

A sprain is the stretching or tearing of ligaments. Ask yourself these questions to decide if yours requires a trip to the doctor or just some TLC.

Can you put weight on it? A mild sprain should still allow you to get around, if gingerly. “If you can’t, it should be evaluated,” says Weber.

Is the joint red and hot? “If the joint is warm to the touch, red, and swollen, these can be signs of inflammation, an infection, or other issues that should be evaluated by a physician,” adds Weber. Fever, chills, and fatigue are also red flags.

Is it getting better? It should feel progressively better and resolve within about a week, depending on severity. If not, make an appointment.

EXERCISE FOR HAPPY JOINTS

It’s said that when it comes to joints, “motion is lotion.” So what exercise is best? “Walking is always great, but anything you enjoy enough to stick with will do the trick,” says Karen Litzy, D.P.T., owner of Karen Litzy Physical Therapy in New York City. Even running, once thought to be a fast path to developing arthritis, has been redeemed. In fact, a recent study found that serious runners were at no greater risk for knee arthritis. But keep these tips in mind:

START SMART

“Warming up for a few minutes readies the joint and the muscles around it to reduce the chance of injury,” says Weber. Don’t just stretch in place—warm up dynamically, she says. Walk for a few minutes before you pick it up to a jog. If you are just starting an exercise routine, build up slowly in intensity and duration. “I am seeing a lot of injuries in people who didn’t work out during quarantine or changed their exercise while working from home and suddenly started pounding the pavement,” she says.

MIX IT UP

“A blend of activities is best,” adds Weber. Variety strengthens different muscle sets and reduces your chances of an overuse injury. An ideal joint-boosting routine combines 150 minutes a week of moderate aerobic exercise such as fast walking or biking with a couple of sessions of strength training such as with free weights or resistance bands. “Yoga is fantastic because it increases your flexibility and can provide a mood boost,” says Stacey Pierce-Talsma, D.O., M.S., an associate dean at the University of New England College of Osteopathic Medicine.

IMPROVE YOUR BALANCE

Proprioception is awareness of where your body is in space, and it can help you prevent joint injuries. “It’s that wobble you feel in your ankle as you stand on one leg,” says Pierce-Talsma. “Proprioception is information going from your joints to your brain and then to your muscles so they contract and you don’t fall over.” To help improve your proprioception, try standing on one leg for a minute, then switch to the other one, while you brush your teeth every morning and evening.

DON’T JUST SIT THERE

Far too many working Americans stay seated for a huge chunk of the day, and those long sessions hunched in front of a computer are a recipe for stiffness. Take regular breaks to keep joints lubricated. “Set a timer on your phone as a reminder,” suggests Iversen. “Every 30 minutes, walk around or march in place for a few minutes.”

ADJUST AS NECESSARY

If you do develop a joint condition, there’s no reason you need to resign yourself to becoming a couch potato. Your doctor or physical therapist can suggest gentle exercises such as using an elliptical trainer, biking, tai chi, or water aerobics.

Is your knee telling you a thunderstorm is brewing?
Perhaps! “Your joints have a lot of receptors in them. They may be sensitive to changes in barometric pressure, especially if they are already irritable,” says Dr. Pierce-Talsma.

4 OTHER REASONS WHY YOUR JOINTS HURT

Whether you overdid it on the tennis court or have been typing way too much, there are many reasons why your joints might be achy.

1. An older injury is stirring up trouble again.

Having an injury earlier in your life—whether it was treated or untreated—can increase your risk of having joint pain later, says orthopedic surgeon Gregory Gasbarro, M.D., of Mercy Medical Center in Baltimore, MD. There are a few different ways this can happen, but problems like a ligament tear, tendon issues, or a bone fracture can lead to inflammation over time, says Michael B. Gerhardt, M.D., a sports medicine specialist and orthopedic surgeon at Cedars-Sinai in Los Angeles. Even though a doctor can help you manage symptoms, they can’t go back in time and erase the injury. “So, if you had a ligament tear in your knee in your 20s, for example, it sets you up for arthritis 10, 20, or 30 years later,” he says.

2. You’re dealing with bursitis.

Bursitis is the swelling of the bursa, a small, fluid-filled sac that acts like a cushion between a bone and other moving body parts, like your muscles, tendons, or skin. Bursitis can cause swelling and pain around your muscles, bones, and joints. Bursitis mainly happens in the shoulders, elbows, wrists, hips, knees, and ankles, “In the bursa, there are a high concentration of nerves that create pain when there is swelling and inflammation due to a traumatic or overuse injury,” Gasbarro says.

You can also develop bursitis from an unrelated injury, like limping after you have low-back pain—that can lead to bursitis in your knee or hip, Gerhardt says.

3. A thyroid issue could be the underlying problem.

Your thyroid is a small, butterfly-shaped gland in the front of your neck, and it makes hormones that control the way your body uses energy. Those hormones impact many different functions in your body, and it “allows your joints and muscles to be lubricated and stay healthy,” Gerhardt says. If you have hypothyroidism, your thyroid gland doesn’t make enough of the thyroid hormones that your body needs. “That can adversely affect your joints and make you vulnerable to joint discomfort or injury,” Gerhardt says.

4. It could be infectious (septic) arthritis.

If you get a wound and don’t clean it well with soap and water, “a nearby joint can get infected with bacteria like Staphylococcus aureus or Streptococcus,” says Orrin Troum, M.D., a rheumatologist at Providence Saint John’s Health Center in Santa Monica, CA. You’ll notice intense swelling and pain in the area, and fever and chills could follow.

Knees are the most commonly affected joint, but hips, ankles, and wrists are also targets. You might need IV antibiotics, and your doctor might need to drain fluid from the infected joint. Left untreated, septic arthritis can lead to full-body sepsis, which can be fatal.

NATURAL WAYS TO TREAT OSTEOARTHRITIS

Conventional treatments rely on medications such as nonsteroidal anti-inflammatory drugs (NSAIDs), opioids, and corticosteroids, but all carry the risk of adverse effects. However, according to Prevention’s Andrew Weil, M.D., clinical professor of medicine at the University of Arizona and director of its program in integrative medicine, some safe and inexpensive lifestyle changes can offer significant relief:

Get low-impact exercise: Swimming, brisk walking, stationary cycling, and light weight training can all help your joints feel better. Adding gentle movement to your regular routine several times a day is a powerful countermeasure to pain.

Shed pounds: The effect is simple and straightforward: Excess weight can put extra stress on joints. Even a modest weight loss—say, just 5% of your total body weight—may help reduce pain.

Take turmeric: I recommend taking this anti-inflammatory spice in a supplement that also has piperine, a black pepper extract that improves absorption. Or add it liberally to foods (like smoothies) along with black pepper.

Eat oily fish: Salmon and sardines are excellent choices, or try another daily source of omega-3 fatty acids such as walnuts or freshly ground flaxseed. A high-quality fish or algae oil supplement is another option.

Fill up on produce: It’s time to eat the rainbow. You should aim to have five to nine daily servings of organically grown vegetables and fruit.

[yogabonnie in reply to Liby57]

THANK YOU~!

[DorsetLady PMRGCAuk volunteer in reply to Liby57]

Thanks for this - have saved it in my notes……for future reference.

[Alchemy8]

Thanks a lot! Nice to have a simple explanation and not a scientific medical one that tends to make me glaze over!!