Osteoarthritis is the most common joint disease worldwide. It causes more limitations in older people than any other disease. Between 10 and 15% of people worldwide are affected, and around 20% of the population in Germany – which corresponds to about 15.4 million affected individuals.
What is osteoarthritis?
In osteoarthritis, the joint cartilage is damaged and cannot be repaired or regenerated. This alters and possibly damages the underlying bone. Osteoarthritis is rare in young people under 30, but with increasing age, more and more signs of wear and tear appear in the joints. Theoretically, all joints in the body are at risk of osteoarthritis, but those that are heavily used are particularly vulnerable.
How does osteoarthritis manifest itself?
The first warning signs of osteoarthritis are so-called morning pains, joint pain during exertion, and joint swelling. There is no point in resting the affected joints or not moving them, as exercise is considered an integral part of osteoarthritis treatment. Experts have found that exercise stimulates cartilage metabolism and improves the nutrition and care of the cartilage. In addition, the inflammatory process in the joint is inhibited, and the progression of osteoarthritis is generally slowed down. This can delay the insertion of an artificial joint. Exercise is now a fixed component of osteoarthritis treatment.
Which exercises are recommended for osteoarthritis?
It is important to keep the joints moving and thus more mobile. For this, it makes sense to incorporate enough exercise into daily life. This simply means: stairs instead of the elevator or bike instead of the car. If you already exercise or want to start, it is advisable to make sure that the joints are not excessively stressed. Sports that carry a high risk of injury are not recommended. It is best not to make sudden or jerky changes of direction. Above all, it is important that the sport is adapted to the needs and enjoyment of each individual.
The German Society for Sports Medicine and Prevention (DGSP) recommends the following ten golden rules: [1]
- Consult your doctor before exercising.
- Start your exercises with moderation: Begin slowly and gradually increase the intensity.
- Avoid excessive exertion in sports.
- Plan for adequate recovery after exercise.
- Take a break from sports if you have a cold or illness.
- Prevent injuries and allow them to heal.
- Adapt sports to climate and environment.
- Pay attention to proper nutrition and hydration.
- Adapt sports to age and medication.
- Sports should be fun!
Joint-friendly sports:
- Cycling
- Swimming
- Nordic Walking
- Pilates
- Boating
- Yoga
- Hiking
- Water aerobics
Ideally, 30 minutes of physical activity per day with an oxygen surplus, in the so-called aerobic zone. Whether you belong to the aerobic category is easy to determine: when walking or running, you can easily talk to your partner without feeling out of breath.
Sources:
[1] https://www.dgsp.de/seite/375183/zehn-goldene-regeln.html