Just as the tread on your tires wears away over time, the cartilage that cushions your joints can break , also. It's a condition called osteoarthritis. And with no padding, your bones will probably damage when they rub against each other.
Frayed cartilage can't heal or grow back. "There's no way to undo the arthritis after it has started," says Michaela M. Schneiderbauer, MD, an orthopedic surgeon at the University of Miami Miller School of Medicine. But you can ease the pain and protect the cartilage you still have. Use these tips to slow the damage.
1. Slim down if you're overweight. It will help take stress off your knees and hips. Every pound you lose removes 4 pounds of pressure off your knee. That lessens wear and tear in the joint, Schneiderbauer says. "You may actually slow the advance of arthritis should you eliminate a significant amount of weight as best knee replacement surgeon in mumbai
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Learn exercises to relieve knee osteoarthritis pain and stiffness from this WebMD slideshow. Photographs illustrate moves to strengthen the knee and help prevent knee injury.
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2. Do aerobic exercise.
Arthritis pain may make you reluctant to work out, but research shows that pain and stiffness get worse when you aren't active . Regular exercise that gets your heart pumping increases your blood circulation, which retains cartilage well nourished. And an extra advantage: it helps you reach a healthy weight.
"Stay as active as you can tolerate," Schneiderbauer says. "But avoid high-impact activities, like jumping and running. " Better options are things like walking, cycling, and swimming. Aim for 30 minutes of aerobic exercise at least 5 days a week.
3. Build stronger muscles around your joints. This can help your body absorb some of the shock that normally goes through your joint when you go around throughout the day.
"A strong muscle will prevent a limb from slapping down on the pavement and jarring the joint," Bush-Joseph says.
Attempt to develop the muscles that encircle your own joint. To improve symptoms on your knee, as an example, strengthen the quadriceps muscles, which are at the front of your thigh. A physical therapist or personal trainer with expertise in working with individuals with arthritis can show you exercises that can help.
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