Pain remains a top concern for patients with osteoarthritis and should be addressed as a priority. To help reduce these uncomfortable pains, you should apply the following tips.
– Walking: Dr. Grange, a rheumatologist at Grenoble University Hospital (France), recommends that people with osteoarthritis set a goal of walking between 6,000 and 10,000 steps per day. “Exercise is fundamental to the treatment of osteoarthritis,” he asserts. You can use your watch, smartphone to count your steps.
– Plank Exercises: Physiotherapist Jérôme Auger, co-authored with Professor Francis Berenbaum of The Great Book of Aretes (Eyrolles Publishing), suggests the following: Strong muscles help reduce stress on joints.
A great way to strengthen your joints is to do plank exercises. The plank is a strength exercise that requires staying in a push-up position for as long as possible.
The most common plank is the forearm plank, which is a push-up position with weight on the forearms, elbows, and toes. Lie on your stomach and place yourself on your forearms and heels, keeping your back straight.
Tai Chi Experiment: The slow motion of Tai Chi is gentler than yoga. Studies have shown that it can reduce stiffness and pain in osteoarthritis.
– Consider choosing the right sport: if it’s your favorite sport such as tennis, volleyball and dancing. These exercises can put a lot of stress on the knees or hips and increase the risk of falling. When you have osteoarthritis, you should talk to a physical therapist to avoid some inappropriate movements while participating in these sports.
Eat the Mediterranean: “This diet is rich in antioxidants and high-quality fats,” says Dr. Grange. It reduces inflammatory factors, helps maintain weight balance, and strengthens the blood vessels that supply blood to the joints. We should eat more vegetables, grains, fish, fruits and fermented dairy products (yogurt…).
Omega 3 Supplements: When these fatty acids enter the body, they produce anti-inflammatory molecules that help slow the degenerative process of joints and reduce pain. We can add omega 3 rich foods like sardines, herring, anchovies and mackerel, canola oil and flax seeds…
Take broccoli: A study published in the scientific journal Ar Arthritis & Rheumatism Arthritis & Rheumatism shows that broccoli is rich in sulforaphane, a molecule that blocks enzymes. Involved in inflammation and cartilage destruction.
Drink detox juices: Combine fruits and vegetables (carrots and bananas; avocados, cucumbers, and apples), these juices contain high levels of antioxidants that help fight symptoms of inflammation.
Increase fiber intake: A study from Tufts University (Massachusetts) found that a high-fiber diet can reduce knee osteoarthritis pain by 30% to 60%. Fruits and vegetables, as well as legumes and whole grains, are high in fiber.
3. Early bone and joint care and psychological care
You can’t stop osteoarthritis or repair damaged cartilage, but you can slow its progression. The sooner the disease is treated, from the initial pain, the better the treatment will be.
Osteoarthritis can lead to depression. “This is an aggravating factor,” Dr. Grange warned. Lavender essential oil, St.
4. Cold compress, acupuncture
Physiotherapist Jérôme Auger explains: “Cold reduces the nerves that transmit pain. So wrap an ice cube in a towel and apply it to the painful joint.
Acupuncture helps relieve pain and muscle tension, which means using less medication. Dr Grange said: “A study published by German researchers shows that it has real benefits for knee or hip osteoarthritis.
5. Pay attention to the mattress
Poor-quality mattresses can exacerbate muscle tension. Before buying a mattress, you should try to choose a good mattress. Not too soft or too hard, as long as it doesn’t hurt the acupuncture points on the body.