5 Types of Exercise that are Safe for Osteoarthritis Sufferers

Osteoarthritis is a type of arthritis that is classified as chronic and progressive. This disease occurs when cartilage wears away so that it can no longer protect the two ends of the bones when they meet at a joint. Well, one method of treatment for this disease is to exercise regularly. However, you can’t do just any exercise to overcome this condition. Check out the following exercise options for osteoarthritis sufferers!

Exercise Options for People with Osteoarthritis

Osteoarthritis most often occurs in the knee. Usually, this condition of arthritis will cause pain to make it lazy to move. However, you don’t need to worry about exercising when you have knee pain. According to Current Aging Science, exercise is very important to maximize movement function in adults with knee osteoarthritis, but this must be done consistently.

Before exercising, make sure your doctor has allowed you to do it. Here are some exercises for people with osteoarthritis of the knee that you can do.

1. Swimming

Take up aerobic exercise in water to burn more calories. The reason is, water can help you lighten your body up to 90% of your total body weight.

However, this really depends on how much your body is submerged when doing water sports. By reducing your body weight in the water, you can reduce the load your knee joints have to carry.

Swimming is one example of water aerobics that you can do. The Journal of Rheumatology says swimming can reduce joint pain and stiffness related to osteoarthritis. Therefore, try to do this water exercise regularly to get maximum results.

2. Static Bike

The right exercise for the next osteoarthritis sufferer is using a stationary bicycle. The seat on a static bicycle can help reduce your body’s burden.

Meanwhile, the circular motion of the pedals can reduce the risk of knee pain. During exercise, don’t forget to increase the intensity of the exercise by adjusting the resistance on the pedals to get maximum results.

You can also do this by increasing the speed of pedaling a static bicycle. To be safer, use a semi-recumbent bike to help support your back if the condition is accompanied by back pain.

This type of bicycle has a back that is similar to a chair in general. If you have this tool at home, of course it will be more comfortable for you to use and set the time to use it.

3. Walk

Walking is the easiest exercise choice for people with osteoarthritis. This is because you don’t have to spend money or use special tools, just running shoes are enough. You can also do this sport anywhere and anytime.

You can walk at a speed according to your ability. However, keep your pace while walking briskly, including walking on a treadmill.

The faster you walk, the heavier the load on your knees. Walking can burn the same calories you burn while jogging. However, walking is relatively safer because the load on the knees is not too heavy.

If possible, you should walk on a treadmill. Training on a treadmill allows you to practice on a flatter, more comfortable surface, so it’s good for reducing the risk of knee pain during exercise.

4. Exercise Flexibility

Exercises for people with osteoarthritis that you can also do anywhere and anytime are flexibility exercises. This type of exercise is useful for increasing joint mobility or movement, reducing joint stiffness, and preventing the tissue around the joint from straining.

This exercise is actually relatively easy because you only need to stretch the muscles and move the joints in a motion that is still comfortable and painless.

However, you should do this flexibility exercise as an exercise for people with osteoarthritis when your knees are not too sore or stiff. One of the best times is after taking a warm shower.

If you are taking painkillers, do these exercises while the drugs are being felt on your body. You can start this exercise by doing it one to two times a day for three times a week.

However, you can increase the intensity of this exercise over time so that you get the maximum benefit until your condition improves.

5. Strength Training

By strengthening your muscles, you protect and support joints affected by osteoarthritis and improve their overall function.

Therefore, one of the sports that you can do as a sufferer of osteoarthritis is to do muscle strength training or strength training. According to Harvard Health, this exercise will make the muscles contract against the resistance of muscle movement due to osteoarthritis.

A doctor or physical therapist will help recommend movements to train specific muscle strength according to the osteoarthritis you are experiencing. One thing for sure is that you don’t need to work out to the point of exhaustion of your muscles.

Bashir Zikria, MD, assistant professor of sports medicine from Johns Hopkins University Medical Center, Baltimore, as quoted from the Arthritis Foundation, said that one must exercise intelligently to overcome osteoarthritis.

Most people are afraid to exercise because it can make their condition worse, even though low-impact exercises such as walking or cycling is safe for you to do. You may still be able to run or play basketball, but ask your doctor before doing so.

Get to know the Bone Scan Procedure to Detect Bone Problems

Most problems with bones and joints are characterized by physical features. However, there are some bone diseases that do not show changes in the external appearance so their presence must be known through special examinations. One of the examination procedures that can be done is a bone scan.

What is a bone scan?

To diagnose several types of bone disease, a medical method is usually used, namely a bone scan. To give a clear picture of the condition of the patient’s bones, the doctor will use a small amount of radioactive material.

Specifically, to see whether or not there is a problem with bone metabolism, a bone scan will be performed. This metabolism is the process of destroying and replacing healthy cells with damaged bone cells. Bone metabolism is the process by which damaged bone cells are destroyed and replaced with healthy cells.

When bones are damaged or broken, new bone is formed as a healing process. A bone scan is a right procedure to see if this activity is going well or not.

In addition, bone scans are also commonly used to see if cancer has spread to the bones from other parts of the body, such as the prostate or breast.

When does this procedure need to be done?

Doctors will usually recommend this procedure if a physical exam or other diagnostic methods can’t detect a problem with your bones. This procedure can also help identify unexplained bone pain.

Bone scans can show bone problems due to medical conditions such as:

• Arthritis,
• Avascular necrosis (death of bone tissue due to lack of blood supply),
• Bone cancer,
• Cancer that spreads to the bones from other parts of the body,
• Fibrous dysplasia (abnormal growth of scar tissue in healthy bone),
• Fracture,
• Infection involving bone, and
• Paget’s disease (a disease that causes bones to become weak and deformed).

What are the risks to be aware of from this procedure?

The Bone scan is a safe procedure to do. What’s more, the radioactive material used in this procedure results in very little radiation exposure.

However, bone scans may not be recommended for those who are pregnant or breastfeeding. The reason, the developing fetus can be exposed to radiation exposure. In nursing mothers, radioactive substances can contaminate breast milk.

Allergic reactions to radiotracer are very rare and usually have only a mild effect. However, you should still tell your doctor or other staff if you have allergies.

Radiotracer injection may cause some pain and redness. Tell your doctor if you experience any unusual symptoms after having a bone scan.

How does the bone scan procedure take place?

The bone scan procedure does not require special preparation. You simply come to the hospital on the appointed day.

During the procedure, you will need to remove all jewelry and accessories that you are wearing. Sometimes, the doctor may give you a mild sedative to help you feel comfortable during the bone scan procedure.

Before starting the imaging, you will be injected with a radioactive substance first through your arm. This substance will circulate in your body through the bloodstream for the next two to four hours.

As the radioactive substance spreads throughout your body, the cells from the damaged bone will attract the radioactive substance so that it collects in these places.

The doctor will use a special camera to scan your bones. If any part of the bone is damaged, dark dots will appear in the image.

This procedure takes approximately one hour. If the results are not good, the doctor may repeat the injection and scan your bone again.

Musculoskeletal Disorders (Bones, Joints, Muscles)

Definition of musculoskeletal disorders

Musculoskeletal disorders are conditions that interfere with the function of joints, ligaments, muscles, nerves, and tendons, as well as the spine. Your musculoskeletal system involves the structures that support your limbs, neck, and back.

Musculoskeletal disorders are often degenerative diseases, diseases that cause your body’s tissues to deteriorate over time.

This can cause pain and reduce your ability to move, which can prevent you from carrying out your usual daily activities.

Musculoskeletal disorders can affect any area of ​​the body. The main parts include the neck, shoulders, wrists, back, hips, knees, and feet.

Symptoms of musculoskeletal disorders

Musculoskeletal disorders can cause inflammation in many different parts of the body. If you have a musculoskeletal disorder, you may feel pain all over your body.

You may feel your muscles heat up or twitch as if they are being pulled. Symptoms will vary from person to person, but common signs and symptoms of musculoskeletal disorders include:

• Pain or aches
• Sore
• Back pain
• Neck pain
• Fatigue
• Sleep disturbances
• Poor posture
• Inflammation, swelling, redness
• Decreased range of motion
• Loss of function
• Tingling
• Numbness or stiffness

Muscle weakness or decreased grip strength.

If you have any questions about your symptoms or have any concerns, contact your doctor for more information.

Causes & risk factors for musculoskeletal disorders

Since the musculoskeletal covers, many parts of the body, the causes of this disorder vary widely. The exact cause of musculoskeletal disorders depends on:

• Age, the elderly tend to experience musculoskeletal pain from damaged body cells
• Type of work or profession
• The intensity inactivity
• Bad posture habits
• Too passive in doing physical activity
• Injury or trauma to a body part caused by a sudden movement
• A car or motorcycle accident

Who is at risk for musculoskeletal disorders?

Musculoskeletal disorders occur when you overuse or abuse a group of muscles or bones for a long time without resting.

There are several things that may increase your risk of developing this movement system disorder, including:

Certain moves

• Bend or crouch
• Lifting heavy objects
• Pushing or pulling heavy objects
• Overstretching muscles
• Trying to reach something that is far away
• The movement is repeated using the same limb over and over again
• Doing physical work for too long
• Drive heavy vehicles, travel long distances or drive on rough roads

Stress

Not only physical activity, but it also turns out that stress and too much thought can cause musculoskeletal disorders.

Certain health conditions

If you have an illness, certain health problems, or have recently been injured, you may have a muscle disorder.

Not only that, but pregnancy also increases your risk of experiencing it. In fact, when you feel tired and unfit, it is easier to experience movement disorders than when you are in a healthy and fit condition.

How to diagnose musculoskeletal disorders

To diagnose a musculoskeletal disorder, your doctor will perform a thorough physical examination and medical history to determine the exact cause of your pain.

Your doctor may test the muscles and joints for:

• Weakness or degeneration
• Any twitch that can indicate nerve damage
• Swelling or redness

In addition, depending on the specific disorder, the doctor may perform imaging tests to confirm the diagnosis. They may take X-rays to look at the bones, or blood tests for rheumatic diseases.

Musculoskeletal disorders affecting the bones

Diseases, disorders, or problems in the bones that interfere with their function in the movement system are included as musculoskeletal disorders. The following are the types of skeletal system disorders in the form of diseases, disorders, and bone health problems, including:

Osteoporosis

Osteoporosis is a bone disease that occurs when there is bone loss in the body. This causes the bones to become weak and break easily. In fact, in moderately broken cases, bones can be broken just because of a sneeze or a small impact.

Although osteoporosis is not caused by age, this condition is more prone to be experienced by women in old age. However, this does not mean that this condition cannot be experienced by men or young people.

Broken bones

Fractures can be distinguished based on their severity. At a level that is still relatively mild, the bone may only experience a fracture. However, to a severe enough degree, the bone may break into two or more parts.

Fractures can occur at the same time as other health problems, such as sprains or dislocation of bones and joints.

Spinal abnormalities

Abnormalities in the spine are also included in musculoskeletal disorders. The hallmark of this spinal deformity is a problem with the curvature or position.

Types of spinal deformities include kyphosis (backward curvature of the spine), lordosis (backward curvature of the spine), and scoliosis (spine curvature to form an S).

There are also other spinal problems, such as spondylolisthesis, which is a condition that occurs when the spine shifts downwards. This causes the displaced bone to press on the nerves underneath and cause pain or tenderness.

Then, spondylosis is a problem of spinal degeneration. This spinal disease is divided into three types, namely lumbar spondylosis (degeneration that attacks the lower spinal discs), cervical spondylosis (degeneration that attacks the spinal discs in the neck area), and thoracic spondylosis (degeneration that attacks the joints in the spine in the neck area Chest).

Osteopenia

Osteopenia is a musculoskeletal disorder that attacks the bones characterized by reduced bone density. This causes the bones to become more brittle.

This condition occurs when the bone’s need for calcium is not met. If you have osteopenia, your risk for bone loss is higher.

Osteomalacia

Osteomalacia is a musculoskeletal disorder that occurs when bones become more flexible and cannot harden, so they are often bent and prone to fracture. This condition usually occurs because the body lacks vitamin D.

If the condition is experienced in infancy, osteomalacia can cause a stooped posture or crooked bones as an adult. In addition, osteomalacia can also cause elderly people to be prone to fractures.

Paget’s disease of bone

Paget’s disease of bone interferes with the recycling of new bone tissue when replacing old bone tissue.

Over time, this disease can cause bones to become brittle. Usually, Paget’s disease of the bones affects the pelvis, skull, spine, and leg bones.

Osteopetrosis

This musculoskeletal problem is characterized by the increased bone density that occurs due to problems with bone reabsorption by cells in the body known as osteoclasts.

This condition causes bones to become brittle and break easily. In certain conditions, osteopetrosis occurs together with abnormalities in the bone skeleton.

Achondroplasia

Achondroplasia is a musculoskeletal problem that inhibits the growth of cartilage into complete bone. Problems that attack these bones can cause complications such as respiratory problems, obesity, and ear infections.

This condition is characterized by a stunted body or dwarfism, limited elbow movement, a head size that is larger than normal, and finger sizes that are smaller than normal.

Osteogenesis imperfecta

This musculoskeletal disorder is hereditary and appears from birth. If a child is born with osteogenesis imperfecta (OI) they may have bones that break easily, bones that are not formed properly, and various other bone diseases.

Osteomyelitis

Osteomyelitis is an infection that attacks the bone through the bloodstream or spreads from the tissue close to the bone. However, this infection can also come from the bone itself as a result of being contaminated by bacteria during an injury.

Musculoskeletal disorders that attack the joints

Problems and diseases that attack the joints are also part of musculoskeletal or movement system disorders. Here are some types of movement system disorders that attack the joints:

Arthritis

Arthritis is a disease that causes inflammation of the joints. This disease is divided into several types, including osteoarthritis, rheumatoid arthritis, gout or gout, psoriatic arthritis, and ankylosing spondylosis.

Bursitis

Bursitis is a musculoskeletal disorder that affects the joints, specifically the bursae, which are part of the joint in the form of a sac that stores lubricating fluid. According to the National Health Service, this condition can cause pain or tenderness in the joints.

Tendinitis

Tendinitis is a joint problem that affects the tendons, which are the links between bones and muscles. When experiencing it, the tendon will experience severe swelling.

Usually, this condition occurs after you have suffered the same injury over and over again in an area such as your wrist or foot. One of the symptoms of this joint problem can be pain and tenderness in the joint area.

Tendon injuries

Tendon injuries usually occur because the tendon is damaged by overuse or as part of the aging process. Usually, people who do the same movement over and over again have the potential to experience it.

Tennis elbow

Actually, this musculoskeletal disorder is almost the same as a tendon injury, but tennis elbow usually occurs in the joint in the elbow area when you overuse it as a result of repeated movements of the wrist or arm.

Carpal tunnel syndrome

This disease occurs due to pressure on your wrist. This can cause pain to numbness in the hands and fingers. Carpal tunnel syndrome may occur when a joint in this area presses on the median nerve, causing pain.

Musculoskeletal disorders that attack the muscles

Considering that the musculoskeletal system includes the human muscular system, disorders of the movement system also include health problems, disorders, and various diseases of the muscles. Among others are:

Myalgia

Myalgia or muscle pain is a condition that occurs when the muscles are used too often to perform repetitive movements. Usually, this condition is experienced after you do strenuous work that requires you to do the same movement over and over again or intense exercise with the same movement.

Fibromyalgia

Similar to Myalgia, fibromyalgia is muscle pain that appears all over the body at the same time. Usually, this condition is also accompanied by excessive tiredness, sleep disturbances, or a chaotic mood.

Muscle injury

Muscle injuries, also known as sprains, are also one of the musculoskeletal disorders that interfere with the human muscular system.

Sprains can be distinguished by their location. For example, if the injury affects a tendon, it is called a muscle strain. Meanwhile, a sprain that attacks the ligaments is called a muscle sprain.

Muscular dystrophy

A Muscular dystrophy is a group of muscle diseases that cause gradual muscle weakness. This condition is caused by an abnormal gene that interferes with the production of proteins needed by healthy muscles.

This condition cannot be cured, but at least treatment and therapy can be done to overcome or relieve the existing symptoms.

Muscle atrophy

This disease of the muscles is characterized by muscle weakness that makes it unusable. Muscle atrophy can be caused by too often muscle is not used, as in stroke patients. Then, malnutrition, use of drugs, to certain diseases can also be the cause.

Cramps and muscle spasms

Muscle cramps and spasms are almost the same muscle health problems. Muscle cramps and muscle spasms are conditions that occur when muscles contract suddenly and out of control. This condition can appear while you are sleeping at night so that you are awake.

If you experience it, the contracted muscle can’t be used or moved for a while until the condition improves on its own.

Medication & treatment of musculoskeletal disorders

Depending on the cause and severity of the pain, there are various treatments available for musculoskeletal disorders.

For pain that is classified as mild or appears occasionally, you can use over-the-counter pain relievers at pharmacies. For example, ibuprofen or paracetamol.

Meanwhile, drugs such as anti-inflammatory drugs (NSAIDs) can be used to treat inflammation and pain. For more severe pain, you may need stronger pain relievers, which will require a prescription from your doctor.

For work-related pain, physical therapy can help you avoid further damage, as well as control the pain. Manual therapy, or mobilization, may be used to treat problems with spinal alignment.

Other treatments may include:

• Relaxation techniques
• Injections with anesthetic or anti-inflammatory drugs
• Muscle strengthening and stretching exercises
• Chiropractic care
• Massage therapy

How to control musculoskeletal disorders?

You can control musculoskeletal disorders by managing your risk factors and preventing injury. Here are some tips that can help:

• Keep frequently used items close to you and easy to reach to avoid overstretching your arms
• Use assistive machines as much as possible, such as using a trolley when you want to shop in large quantities
• Take short breaks during activities that make you perform repetitive motions over the long term
• Use a soft chair when you have to sit for long periods of time
• Arrange objects on the table effectively when they want to work
• Use a headset or earphones when you want to communicate for a long time via mobile phones
• Limit lifting heavy weights