JOINT ECONOMICS: TAKING CARE OF HIPS AND KNEES NOW (PART TWO)
In part one, we addressed increasing signs of worn out hip and knee joints, the increased burden being placed on the health care system and what that can mean for our future health care costs, especially for all those future worn out hip and knee joints and the demand for replacement surgery.
In part two, we will take a look at some prevention techniques that just may lessen or even avoid the pain associated with hip and knee cartilage wear and tear.
WATCHING YOUR WEIGHT
As was pointed out in part one, for every pound you weigh, you place at least three pounds of pressure on your joints, which can lead to joint damage. When you walk, each knee bears a force equivalent to three to six times the body’s weight. If you weigh a mere 150 pounds, your knees are taking at least a 450-pound ‘pounding’ with every step taken.
Numerous studies have revealed a direct correlation between developing osteoarthritis of the knees (and to a lesser extent the hips) on obesity. In fact, one recent review revealed 27 per cent of hip replacements and a whopping 69 per cent of knee replacement surgeries were at least indirectly attributed to obesity. It was even greater for women than men.
According to Dr. David Felson, a rheumatologist and arthritis prevention specialist at Boston University School of Medicine, women who are at least moderately overweight risk developing osteoarthritis at a much higher rate than men who are also moderately overweight. But, just as mysteriously as this is, women can also more easily lessen their chances of O.A. by losing a minimum of 10 pounds, resulting in their risk decreasing by as much as 50%.
CONSIDER LOW IMPACT EXERCISES
Even though there is no proven link between osteoarthritis of the knee and running (or any other sport for that matter), more sports medicine doctors are discouraging their patients from running on hard pavement, playing tennis on concrete or participating in activities like skiing over lots of moguls. This is advisable to minimize the impact on the joints, especially as we age. It is believed that aggressive sports or exercises such as these can increase the potential damage to cartilage in the knees and hips. In addition, once the damage is done, this can also escalate the deterioration of the joints.
If you run regularly, consider adjusting this exercise by doing so on a track or treadmill instead of on pavement. Also, consider swapping one run a week for an alternative such as low-impact swimming, biking, lifting weights or tai chi.
AVOID INJURY IN THE FIRST PLACE
Obviously, this is easier said than done! However, many injuries that typically require surgery greatly increase your risk for osteoarthritis. One large study proposed that injuries, especially if experienced when younger, don’t often show up for 10 to 20 years after the damage is done. For example, injury to the anterior cruciate ligament or menisci of the knee can result in that person seeing a 50 percent chance increase of developing arthritis in that knee later in life. Those rates are even higher should the injury happen in your 30s or 40s. As you move into middle age, it’s crucial to avoid sports that predispose you to injury.
The number one potential ‘victim’: weekend warriors! These are mainly comprised of those who sit at a desk Monday through Friday, and then run or play basketball all out on the weekend. They place themselves at a high risk for injury, and thus a potential future candidate for osteoarthritis.
GET AND STAY FIT
Admit it: this makes sense. It is a no debate, the better toned your muscles are the less likely you are to injure yourself. “Building muscles up around joints acts like a shock absorber, spreading stress across the joint,” said Dr. Laith M. Jazrawi, chief of the sports medicine division at NYU Hospital for Joint Diseases.
There are many low impact exercises specifically designed to increase muscle tone, and thus improve the body’s ability to fend off injury. Pilates, moderate weight lifting, yoga and swimming are all low impact forms of exercise that can strengthen your muscles without jeopardizing your cartilage.
Even though there are no definitive links between increased flexibility and lower or higher rates of osteoarthritis, an increasing number of doctors believe that by regularly stretching your muscles, you will be less likely to injure your joints. And, without exception, it can’t hurt to judiciously stretch your muscles before and after a workout. Even if it won’t protect your joints from deterioration, it will certainly make your muscles feel better.
BE SKEPTICAL OF MIRACLE PROMISES
A word to the wise is always sufficient: don’t waste your money on specialized nutrients. Many popular supplements on the market today promise healthy joints by simply ingesting their product. However, according to many health specialists, shark cartilage, glucosamine and other chondroitins are not only expensive, but are probably of limited benefit.
According to Dr. Jazrawi, “There’s some evidence to suggest glucosamine and chondroitin sulfate may be helpful in O.A. once it has started, but overall the results are inconclusive.” And, when it comes to shark cartilage, there is no evidence to suggest that it has any benefit for treating either the symptoms or the disease, he said.
The simple fact is, joints are like car parts. With proper care and maintenance, they last longer. If not, they will need replacing. The choice is up to you which way to go. As what was said at the beginning of this article: pay me now or pay me later, so it may well be when it comes to those all-important joints in our knees and our hips.