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Being mobile is a necessity. We
need to be mobile to do our
work, look after our family and
most of all, to be able to appreciate the
things around us. Arthritis can hinder
all these - and more. Arthritis is the
inflammation of a joint, but there is
more than just one condition. |
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What is arthritis? |
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Arthritis is a general term covering
more than 150 different conditions.
Although arthritis is often thought of as
a disabling condition of the elderly, two
out of every three people with arthritis
are under the age of 65 and mostly
lead normal, or near-normal, lives.
Arthritis means inflammation of the
joints. The usual symptoms are pain
and stiffness and sometimes swelling. |
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Joints are places where one bone
moves against another. The surface of
the bone in these situations is covered with
cartilage, a smooth 'gristly' material. The
whole joint is contained in a capsule,
which is lined with a tissue called the
synovial membrane. This membrane
secretes a fluid - synovial fluid - which
lubricates the cartilages' surfaces as
they move against each other, rather
like oil lubricating the pistons in an
engine, allowing them to slide smoothly.
Arthritis occurs when something goes
wrong with this system. |
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Common forms of
arthritis |
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Osteoarthritis is the most common
type of arthritis. Sometimes called
degenerative arthritis, this can be
thought of as the 'wear and tear' form
of the disease. |
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It tends to affect people
as they get older and particularly affects
joints that have to take a lot of stresses
and strains, such as the weight-bearing
joints in the hips and knees. The
lower back, neck and hands are also
commonly affected. In osteoarthritis,
the cartilage surfaces are damaged and
worn, sometimes to the point where the
underlying bone surfaces are in direct
contact with each other.
In rheumatoid arthritis the main
problem is inflammation of the synovial
membrane, and in gout (which many
people don't realise is a form of
arthritis), inflammation occurs in the
synovial fluid due to the formation of
tiny crystals of uric acid. |
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Treatment of arthritis |
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There are many aspects to the
treatment of arthritis.
• Exercise is very important because
it increases lubrication of the joints
and strengthens the surrounding
muscles, putting less stress on
joints. Exercise in heated swimming
pools - hydrotherapy - can bring
enormous relief from pain and
stiffness.
• Medication is usually necessary
for painful arthritis. Simple over-the-counter medications, such as
paracetamol or aspirin, may be
enough, but sometimes specific
medicines, known as non-steroidal
anti-inflammatory drugs (NSAIDs)
are used. These can be very
effective, but must be taken with
care by those who are prone to
indigestion and stomach ulcers.
Your doctor will advise you on the
best course of treatment for you.
• Surgery now has an increasingly
important role in the treatment of
arthritis. Replacement of badly
affected joints such as the hips and
the knees can dramatically improve
the outlook of people with arthritis,
and techniques are continually
improving the management of hand
and shoulder problems.
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Can special diets treat
arthritis? |
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Special diets or particular foods may
be recommended but there is little scientific evidence that diet can affect
arthritis. Overweight people should try
to lose some weight through dieting
and exercise, but people should be
careful of paying high prices for special
foods or supplements sold as 'cures'
for arthritis. |
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Exercises for people with
arthritis |
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If you're suffering from arthritis pain,
the last thing you may want to do is
exercise. But studies have shown
that exercise can reduce joint pain
and stiffness and increase flexibility,
strength and endurance.
But before you go out and join a
gym or enter a triathlon, discuss a
planned programme with your doctor.
Flexibility exercises should be done
daily, strengthening exercises can be
done daily or every other day while
endurance exercises such as walking,
swimming and cycling can be done
thrice weekly.
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To begin, though, some simple
stretching exercises will help keep your
joints moving, particularly those joints
that are affected
by arthritis. These
involve gentle
bending and
straightening and
should improve
your flexibility. |
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Basic Exercises |
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You may want to try some of these
exercises every alternate days - but if
the pain lasts for more than one hour,
consult your doctor.
Basic exercises:
• Neck bend
• Neck turn
• Shoulder circles
• Forward arm lift
• Elbow bend
• Wrist bend
• Finger tuck
• Finger touch
• Side bend
• Hip swing
• Hamstring stretch
• Ankle circles
• Foot roll |
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Neck bend |
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Make sure that your
head is centred. Now,
keeping your eyes
straight ahead, lower
your head towards your
left shoulder, then back to the centre.
Repeat slowly to the right side, and
then bring your head back up to the
centre, all the time keeping your eyes
straight ahead. |
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Neck turn |
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Make sure your head
is centred. Slowly and
gently, turn your head
to the left and look over
your shoulder. Don't strain, go as far as
you can without too much discomfort.
Then turn your head to the right and look over your right shoulder, and then
back to the centre. |
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Shoulder circles |
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Relax your shoulders
and arms. Let your
arms hang at your
side. Slowly roll your
left shoulder forward, then down
and around to complete a circle, first
clockwise, then anti-clockwise. Repeat
with your right shoulder. Then do both
shoulders together. |
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Forward arm lift |
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Relax shoulders and
arms. Let your arms
hang at your side.
Slowly lift your arms up
and back towards your
head as far as you can
without pain, keeping
them straight at the elbow. Now lower
gently back down to your sides. |
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Elbow bend |
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Relax shoulders and
arms. Let your arms
hang at your side. Very
slowly and gently, raise
your forearm to the front, bending at
the elbow until your hand touches your
shoulder. Lower back to your side.
Repeat with the other arm. |
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Wrist bend |
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Relax shoulders
and arms. Let
your arms hang
at your side. Slowly bring your left arm
up, bending it at the elbow and keeping
your elbow tucked into your side until
it is horizontal to the floor. Hold the
top of your forearm with your other
hand to keep it steady. Bending at the
wrist, bring your hand toward you, then
away from you (a slow, stretching wave
movement). Repeat with the right arm. |
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Finger tuck |
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Holding your hand up,
with fingers straight
as if it were pointing
to 12 o'clock, slowly
and gently bend your fingers only, as
though you were waving only with your
fingers. Then slowly bend the fingertips
down, tucking them into the hand. Then
back open again. Repeat with the other
hand. |
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Finger touch |
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Using your other hand
to keep your wrist
steady, form the letter
'O' by touching your
index fingertip with your thumb. Repeat
with each finger, then repeat with the
other hand. |
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Side bend |
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Make sure that your
head is centred. Now,
keeping your eyes
straight ahead, stand
with your feet apart. Bring your right arm up and over your head to the left.
Lean into the exercise, letting your left
hand slide down your left leg. Then
back to the centre and repeat with your
left arm. Try not to lean forward or let
your head move forward. |
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Hip swing |
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For this one, use a chair
or handrail to keep you
steady. Holding lightly
onto the back of the
chair, slowly swing
one leg forward, back
to the centre and then
towards the back. Try
to make the movement
come from the hip and
not the knee. Try to keep your back
straight. Repeat with the other leg. |
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Hamstring stretch
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You'll need to sit down for this one.
Bring yourself forward until you are
sitting on the edge of your chair, then
straighten your leg and prop your heel
either on the floor or on another chair.
Slowly, stretch forward from the waist
keeping your back straight, until you
feel a gentle tug along the back of
your leg. Hold the position for about
15 seconds to half a minute, and then
repeat with the other leg. |
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Ankle circles |
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For this one, sit up straight in a chair, lift
your leg and straighten it. Slowly draw
a forward, then a backward circle in the
air with your toe. Repeat with the other
leg. |
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Foot roll |
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You can do this one sitting down or
standing up. If you are standing up,
make sure you hold on to something,
such as the back of a chair, for balance.
You can use a small, rolled up towel or
something similar. Place it under the arch
of your foot and slowly roll backwards
and forwards. |
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Muscle and
joint strains
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What are muscle strains
and sprains? |
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Muscle strains or joint sprains happen
when muscles or ligaments are
overstretched, often because you are
unfit, exercise too hard, too fast or
without warm-up. You may feel a pop or
tearing sensation as muscle or ligament
fibres give way. It may be painful and
difficult to move or walk. Strains and
sprains usually take one to six weeks to
heal. |
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Muscle strains |
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Muscle is overstretched and some fibres
may tear. There is bleeding and swelling
in the area. As the muscle heals small
scars may form, so it is less elastic
(stretchy) and not as strong. |
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Joint sprains |
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If a joint is stretched beyond its limits,
some fibres of the ligaments and other
structures that support it tear. The joint
swells, gets tender and stiffens. The
whole ligament may tear. |
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Treatment
of muscle
strains and
sprains |
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Using the RICE method
immediately can help to stop
bleeding and swelling.
REST - no exercise or stretching or
quick movements.
ICE - should be applied for at least 20
minutes as soon as possible after the
injury, then every 4 hours while you are
awake, for the next 48 hours. Flexible
hot/cold packs, crushed ice cubes in a
wet tea towel or packets of frozen peas
are ideal. Be careful not to burn your
skin: protect it with oil, a paper towel or
tea towel.
COMPRESS - use a firm crepe
or elastic pressure bandage on the
affected joint or limb.
ELEVATE - keep the injured arm or
leg up.
• After 48 hours, use hot packs heated
in boiling water or the microwave, or
a hot water bottle. Gentle exercise in
heated spas or hot baths may help.
• Do about 10 very gentle stretches,
twice a day, without straining or bouncing, so the healing muscle
doesn't get tight.
• For leg injuries, walk as normally
as possibly, without limping. Take
small steps and use a walking stick
if necessary.
• Start exercising slowly but keep fit
by exercising around the injury.
• Once the injury has settled, work
hard to get the joint flexible and
strong. |
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Ankle injuries |
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After an ankle injury you may need to
do balance exercises so you don't re-sprain
the joint. You may need special
strapping for sport. |
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How can your doctor help? |
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Your doctor may offer you pain relief
or drugs to reduce the swelling but
most strains and sprains get better in
a week or so with RICE. You may need
a referral to a physiotherapist. If the
joint sprain is very severe, the doctor will suggest an X-ray to make sure the
bone is not damaged. If the ligament
is torn completely, surgery may be
needed. |
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