OSTEOARTHRITIS

WHAT IS

OSTEOARTHRITIS

And how to live with it?

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OSTEOARTHRITIS

Osteoarthritis (OA) is the most common joint disease worldwide and is a major cause of long-lasting disability in older people.1-3

Osteoarthritis occurs when cartilage within a joint breaks down or gets damaged. Freely moveable joints like the knee and hands are called synovial joints. The ends of bones within synovial joints are covered in cartilage, a smooth substance which functions as a shock absorber.

The space between the bones is filled with synovial fluid, which acts as kind of joint lubricant. In Osteoarthritis the cartilage breaks down, leading to inflammation and the release of damaging biological substances into the synovial fluid. 4,5

Osteoarthritis usually develops slowly and worsens over time, leading to symptoms such as joint pain, swelling and stiffness. 6

Knee osteoarthritis

KNEE OSTEOATHRITIS

In an osteoarthritic knee, the break down of the joint cartilage breaks causes the bones of the knee to rub together and results in one of the primary symptoms of knee Osteoarthritis: pain.

This knee pain may follow a pattern, for example, it may be low level pain with intermittent intense flare-ups; pain may be associated with certain activities, such as climbing the stairs; and pain and stiffness may be worse after prolonged inactivity or rest, such as getting out of bed in the morning.7

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OTHER OSTEOARTHRITIS

  • Hands
  • Hip
  • Neck and back
  • Foot

Hands:

Aching, stiff fingers and wrists may be a sign of hand Osteoarthritis. Any joint in the hand can develop Osteoarthritis and most people over 55 have signs of hand osteoarthritis that can be seen on X-rays, even if they do not experience symptoms. 8

Hip:

Restricted movement, swelling, and pain in the hip, groin, leg and back are classic symptoms of hip Osteoarthritis. As a weight-bearing joint the hip is especially prone to wear and tear is the third most susceptible site to develop osteoarthritis, after the hand and knee. 2

Neck and back:

Back pain is very common in general but when pain and stiffness build slowly over time and are long-lasting, spine Osteoarthritis may be the cause. In spine Osteoarthritis, cartilage in the joints linking together the spine’s vertebrae break down and abnormal bony growths develop on the vertebrae causing pain and restricting movement. 10

Foot:

Osteoarthritis of the foot generally affects the joint at the base of the big toe. A big toe that has become stiff and bent is a possible sign of Osteoarthritis. A bent toe can lead to painful bunions, which are bony lumps at the base of the big toe. Ankle Osteoarthritis can also occur and may cause the heel to move to an unusual angle, however it is a less common site for Osteoarthritis. 11
Osteoarthritis joints

What I need to remember?

Osteoarthritis is the most common joint disease worldwide
and is a major cause of long-lasting disability in older people. 1-3

Choose an answer

Back pain

OSTEOARTHRITIS SIGNS AND SYMPTOMS

There are a large range of Osteoarthritis symptoms with the most common being: 12

  • Pain
  • Stiffness
  • Limited movement

Pain:

A joint affected by Osteoarthritis may be painful and inflamed. With little or no cartilage, bones rub directly against each other when the joint moves. Pain may be worse in the morning and feel better with activity. 12

Stiffness:

Stiffness is commonly experienced first thing in the morning or after a long period of inactivity such as a car ride. Joints may also feel like they are grating or creaking as the bones rub against each other. 12

Limited movement:

Osteoarthritis pain, swelling or stiffness may make it difficult to move and bend joints, making it impossible to perform ordinary tasks at work or at home. When the lower body joints are affected, activities such as walking, climbing stairs and lifting objects may become challenging. When finger and hand joints are affected, Osteoarthritis can make it hard to grasp and hold objects, such as a pen. 13
Osteoarthritis symptoms are not necessarily linked to the degree of joint damage; some joints may be severely deteriorated but with no symptoms. 12 If you are experiencing symptoms that bother you or stop you carrying out normal daily activities, talk to your doctor.

What I need to remember?

Osteoarthritis occurs when cartilage within
a joint breaks down or gets damaged. 4,5

PAIN AND SYMPTOM MANAGEMENT

The intensity of osteoarthritis pain varies from person to person and can range from mild to severe.14

Even though pain isn’t always curable, you and your doctor can work together to develop a comprehensive pain management plan that will bring you relief. Some tips to help manage symptoms are: 15

Don’t place strain on affected joints:

Make sure your neck and back are properly supported while sitting or sleeping, and adjust furniture, such as raising a chair or toilet seat to avoid movements that exacerbate symptoms.

Avoid repetitive joint motions:

Don’t do activities which repeatedly strain the joint, especially frequent bending.

Lose weight if required:

Weight loss is especially important for weight-bearing joints.

Exercise every day:

Not only will appropriate activities decrease osteoarthritis pain, they can improve motion and function.

Try orthotic devices:

These support (“assistive”) devices, such as a knee brace or shoe insert, can help by taking weight off joints.

Knee consultation

NUTRITION AND OSTEOARTHRITIS

Eating a healthy, balanced diet is best for your overall health but can also help manage osteoarthritis.

Importantly, balanced nutrition can also allow you to lose weight if needed, which in turn can help relieve osteoarthritis symptoms. In addition to a balanced diet, certain foods have been shown to fight inflammation, strengthen bones and boost the immune system. Adding these foods to your diet may help ease osteoarthritis symptoms:16

Omega-3-rich fish such as salmon, tuna, mackerel and herring.

Oils such as extra virgin olive oil, avocado, and walnut oils are loaded with heart-healthy fats, as well as oleocanthal, which has properties similar to non-steroidal, anti-inflammatory drugs.

A registered dietitian can offer personalised guidance to help you lose weight and pick osteoarthritis friendly foods.

Avocado healthy food

EXERCISE AND OSTEOARTHRITIS

Regular physical activity can help improve osteoarthritis pain, function, mood, and quality of life without making symptoms worse.

Here are some example exercises that could help:

AEROBIC OR “CARDIO” EXERCISES: 19

Try an activity that is moderate or vigorous intensity but do not twist or "pound" your joints too much.

MODERATE AEROBIC ACTIVITIES INCLUDE:

  • Brisk Walking
  • Bicycling
  • Swimming
  • Mowing the grass, heavy yard work
  • Doubles tennis

VIGOROUS INTENSITY ACTIVITIES INCLUDE:

  • Jogging/running
  • Singles tennis
  • Swimming
  • Jumping rope
  • Conditioning Machines (e.g., stair climbers, elliptical, stationary bike)

MUSCLE STRENGTHENING ACTIVITIES:

Having strong muscles takes some of the pressure off joints. Examples include:
  • Lifting weights using machines, dumbbells, or weight cuffs
  • Working with resistance band
  • Using your own bodyweight as resistance (e.g. push-ups, sit ups)
  • Heavy gardening (e.g. digging)
Some additional recommendations are to improve your balance to avoid falls by doing activities like Tai Chi, and to stay flexible by performing flexibility exercises to help reduce stiffness. The most important thing to remember is to find out what works best for you.

EMOTIONAL SUPPORT

The support of friends and family members is vital for minimising the effect of osteoarthritis on your well-being and your ability to perform daily activities.20

It is very important to take care of your mental health, people with osteoarthritis often suffer from anxiety and depression and there is no shame in asking for help.21,22

If you feel you would benefit from support, talk to your doctor or seek the help of osteoarthritis support groups and networks in your community.

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Phasellus scelerisque diam sit amet vestibulum luctus. pretium pharetra velit quis tempor.

Vestibulum pellentesque velit non augue volutpat, viverra sodales felis varius. Nam rhoncus gravida sapien, non tincidunt lorem. Nullam dignissim, dolor id viverra vulputate, lorem elit suscipit ex, in eleifend quam tortor at sapien. Vestibulum arcu diam, venenatis ut porta at, consectetur et tellus. Integer ligula orci, malesuada ac lacinia rhoncus, luctus at elit. Duis aliquam aliquam quam, non interdum orci sodales vitae.

Quisque quis diam sit amet erat ornare volutpat quis quis libero. Phasellus orci justo, ultricies nec neque mollis, ultrices rutrum magna. Suspendisse leo ipsum, tincidunt vitae mollis vel,

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Did you know ?

What is the percentage of people affected by osteoarthritis over 65 years old?

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The right answer is 30 to 50%

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True of false?

You can’t or shouldn’t exercise once you’ve got osteoarthritis.

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The Truth: You should be physically active when you have arthritis. Not only will appropriate activities decrease your osteoarthritis pain, they can improve range of motion, function, and reduce disability.

Did you know ?

What is the percentage of people affected by osteoarthritis over 65 years old?

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