Arthritis for a Day

Introduction from Sammy Margo, Chartered Physiotherapist (MSc MCSP HPC MMACP AACP)

Looking after your joints isn’t always at the top of the priority list. However, wear and tear can be prevented through good lifestyle practices in the earlier years of life and joint health can be managed and sustained through good lifestyle choices later on.

That’s why I have developed tailored advice on exercise and lifestyle to help keep joints healthy, supple and active, throughout life.

Sammy Margo is a Chartered Physiotherapist, best selling author and fitness expert.

The importance of exercise to keep you moving

There’s really no better way to maintain your physicality than to move, whatever your age. Simply taking your body through its normal range of movement on a daily basis will remind the muscles and joints where they belong and allow you to maintain the benefits of a full and fluid range of movements. To help you maintain flexibility and strength I’ve included a few helpful hints and tips to assist you along the way whatever your age.

In your late 20s and 30s, it’s easy to take for granted everyday movements, such as walking, bending down and getting up from a chair, as well as being able to play sport. When your muscles are strong and supple and your joints healthy, it’s hard to imagine that simple activities may one day cause problems. Here’s what you can do now to stay healthy, supple and active in later life:

• You should regularly be doing some moderate and some vigorous exercise. Get your heart rate going at least four times a week for at least 20 to 30 minutes. Try to integrate exercise into your daily routine - go for a walk, climb the stairs, get off a bus stop earlier - anything to elevate your heart beat
• Strengthening exercises will stand you in good stead for the future and you will look leaner and more toned. The kind of exercises that you should be doing include running, cycling, swimming, cross-training, weight training and exercise classes
• Stay injury-free by ‘warming up’ properly before exercising. Damage to muscles, joints, ligaments and tendons when you’re young accelerates cartilage breakdown later on
• Whether you’re walking, running or playing sport, it’s worth investing in professionally fitted training shoes. Correctly fitted shoes (Shoes fitted specifically to your own feet and suitable for your sporting needs) will help to ease the impact on joints
• Stay hydrated during exercise - not only will dehydration cause early fatigue and reduce your performance, it can also limit the range of movement around your joints
• Always spend a few minutes ‘cooling down’ after a workout or playing sport - this will help iron out the build up of toxins and help keep joints flexible the day after. Slow down your pace for the last five minutes of your workout

In your 40s and 50s, it is essential to get into a joint health routine. This is the time to invest in exercising for your future years and in particular, strength, flexibility and endurance. Women in particular need to focus on strength training - two to three times a week- in order to build muscle mass and preserve bone. Make aerobic activity a daily routine, and if you haven’t already, be sure to include stretching, flexibility and balance exercises in your regimen. This is the time when many high impact exercises switch to moderate/low impact, e.g. a runner may switch to walking or cycling. Here’s what you can do now to stay healthy, supple and active in later life:

• The type of exercises that you should be looking at involve some load-bearing, such as walking, as well as working the core, for e.g. pilates type exercises. You should be aiming to work out little and often, so having a daily exercise programme to maintain good muscle tone as well as working out two to three times a week at a higher level to improve your condition
• Protect your knee joints by strengthening the muscles in the front of your thigh. Try seated leg extensions: Sit on a chair or bench so that the back of your thighs are fully supported on the seat. Ensure you are sitting upright, straighten your legs to full extension, hold for five seconds, and then slowly return to the starting point. Repeat 12 - 15 times
• Maintaining your flexibility with stretching exercises is especially important for preventing and managing wear and tear
• Try this exercise to stretch the muscles of the front thigh: When standing, hold on to a sturdy support, bend one leg behind you and hold the ankle. Keep your thighs level, knees close, and a small gap between your heel and backside. Gently press your hips forwards until you feel a good stretch. Hold for 20 – 30 seconds and repeat with the other leg
• If you run, try to run on soft surfaces such as grass whenever possible to reduce the impact on your joints. Avoid running on hard surfaces, such as pavement, roads, concrete or treadmills all the time

In your 60s and 70s, the effects of wear and tear on your joints may become more frequent and you may find that you cannot perform certain tasks or move as easily as you used to, but this does not have to be an inevitable consequence of getting older. There’s a lot you can do to help you stay supple and flexible and continue to enjoy life to the full:

• Exercise little and often is the best advice as well as keep on moving. The less you do the less you will be able to do, so provided you feel fit and well, stick to a routine that addresses your needs. Climbing the stairs, daily visits to the local shops, walking and just keep moving as much as you feel able in conjunction with a moderate exercise programme is ideal
• Choose exercises suitable for your level and needs for e.g. if you have some wear and tear in one of your joints, you may need to modify your exercise programme - if you’re a beginner, build up gradually. Always warm up and do gentle stretches after the exercise
• Including exercises for flexibility will help ease everyday movements like walking and carrying the shopping. Try stretch classes, beginner’s Yoga and Tai Chi. Do gentle rotational movements such as arm circles, shoulder circles, squats (knee bends) and ankle circles as often as possible
• For pain in the knee, leg lifts will help strengthen the muscles around the joint, providing better support
• Lie down on your back, with your right leg extended, left leg bent and left foot flat on the floor. Raise your right leg as high as you can while keeping your hips on the floor. Repeat 10 - 15 times and then repeat with the other leg
• Sitting for prolonged periods will cause shortening of some muscle groups particularly the muscles around your hips and knees. Stretching the hip flexor muscles and front thigh muscles will help protect the hip and knee joints. From a kneeling position, take a large step forwards so that your knee makes a 90-degree angle and is directly over your foot. Keeping your body upright, press your rear hip forwards, keeping it square. Repeat on the other side

If you require any specific advice please consult a Chartered Physiotherapist before embarking on an exercise programme