Tag Archive for: active and mobile

When exercise hurts your back instead of helps

Six Ways to Help Manage Knee Arthritis and Stay Active

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Knee arthritis is one of the most common forms of osteoarthritis, affecting more than 80% of cases and impacting at least 19% of Americans over the age of 45.

For many, a diagnosis of knee osteoarthritis leads to chronic, debilitating knee pain that stops them from doing their favorite activities. Sometimes it’s due to the limiting belief that once you have arthritis, you have “bad knees” for life. Other times it’s because you’ve been told you have “bone on bone” in your knee and that you should scale back on activity so you don’t make it worse.

This line of thinking is flawed and often leads to unnecessary injections, procedures, and surgery. Because being active is one of the best things you can do to manage your arthritis and protect your knees.

But what if movement and activity hurt?

Here are six ways to help manage arthritis in your knees so you can stay active and keep doing the things you love:

1. Strengthen Your Hips and Core

When you have poor control of your hip and core muscles, you get more stress through your knee joint. The strength of your upper leg muscles is very much dependent on your hip and core strength. Your thigh bone (femur) connects your knee and your pelvis, and your core strength controls your pelvis. If your pelvis isn’t stable, your femur is going to have a difficult time staying in alignment, which will ultimately have an impact on your knee joint. If you’ve got arthritis in your knees – it’s critical you minimize any added stress to your knee joints. Strengthening your core and having good hip strength will help prevent and minimize the symptoms of arthritis – keeping you active for longer.

2. Keep Your Knees Mobile

Mobility before stability is my mantra. And I say this for just about every joint in your body. But it’s especially true for your knees. There are joints whose primary function is stability, and there are those whose major function is mobility. Your knee needs to be mobile. Its major purpose is to bend all the way so you can squat and pick things up, and it needs to straighten all the way to give you stability when you need it. When either of these motions is lacking, your ligaments and surrounding muscles will suffer, adding more wear and tear to your joint, which can aggravate arthritis symptoms. When folks are told they have arthritis – a lot of folks just “accept” that their knees are stiff. But the truth is that even a 10% improvement in your knee mobility can lead to significant functional gains, help you better manage arthritic knee pain, and avoid major interventions.

3. Don’t Stop Your Activities

When people find out they have arthritis – and especially if they’ve been told it’s “bone on bone” – they often think that slowing down or stopping activity will help protect their knees. This couldn’t be farther from the truth. Study after study shows that severe joint pain among adults with arthritis is worse with inactivity. When you remain active, you keep blood flowing, your knee joints mobile, and your muscles strong. These are very important factors in managing your arthritis. Plus – sometimes the knee pain you feel when you’re doing certain activities has nothing to do with your arthritis. Statistics show that only 15% of patients with evidence of knee osteoarthritis on X-ray even had symptoms. That means that the other 85% are walking, biking, and running around enjoying their favorite activities – despite what their X-ray says. The point here is to keep doing your activities – it’s one of the best ways to prevent arthritis from advancing and protect your knee joints as you age. If you’re really struggling with this – it’s time to talk to a knee expert who can help you.

4. Optimize Your Footwear and Walking Mechanics

Many people don’t realize how much their feet impact their knees. If you’re wearing unsupportive shoes or walking with poor mechanics – your knee joints will absorb more stress than they should. Over time, this increased strain can exacerbate arthritis symptoms. Consider wearing supportive shoes that align your feet properly and provide adequate cushioning. Walking is a really good activity for your knees and arthritis. So if you’re experiencing frequent knee discomfort while walking, a professional gait assessment can help identify areas of weakness or imbalance that might be contributing to your pain as well as help you find the perfect pair of footwear.

5. Opt for Natural, Joint-Friendly Pain Relief

Your knees work hard every day. And if you have arthritis – finding relief without relying on medications or invasive treatments/injections can be a game-changer and minimize any downtime. There are plenty of natural pain relief strategies that will help minimize inflammation and keep you moving comfortably. Heat therapy and corrective stretching techniques are great for reducing stiffness by keeping blood flowing and muscles relaxed and flexible. Similarly massage and foam rolling can improve circulation and ease muscle tension around your knee joint. Regenerative treatments like shockwave therapy, EMTT, and dry needling are becoming popular alternatives to cortisone shots – as they work with your body’s own mechanisms to stimulate healing versus causing joint damage over time. By integrating natural pain relief methods into your routine, you can better manage knee arthritis and stay active without unnecessary reliance on medications or invasive procedures.

6. Manage Your Inflammation with Diet and Hydration

Chronic inflammation worsens arthritis symptoms, but the right diet can help. Anti-inflammatory foods like fatty fish, leafy greens, berries, and turmeric support joint health, while omega-3s from fish oil reduce inflammation at a cellular level. Collagen powder and glucosamine-chondroitin can support cartilage health and joint lubrication. Hydration is also key. Water keeps joints cushioned and prevents excess friction. Simple dietary changes, paired with the right supplements, can make a significant difference in managing knee arthritis.

Final Thoughts

Even if you’ve been told you have “bone on bone” or advanced arthritis, you can still improve your knee health. The best thing you can do for your knees is to keep moving. And if pain is getting in the way – I hope these strategies help you manage your symptoms naturally – so you can avoid resorting to medications, injections, or surgery.

Dr. Carrie Jose, Physical Therapy Specialist, and Mechanical Pain Expert, owns CJ Physical Therapy & Pilates in Portsmouth, NH, and writes for Seacoast Media Group. If local to Portsmouth, NH, and looking for help – request a FREE Discovery Visit with one of her Specialists by CLICKING HERE.

Active and Mobile

Seven Tips for an Active and Healthy Thanksgiving

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Thanksgiving is one of my absolute favorite Holidays. I love all the food, sweets, time with family, the Macy’s Day Parade, afternoon naps, and football. While it’s historically been a time for indulgence and relaxation, more and more people are opting for a more active and healthier Thanksgiving Day. And there are numerous benefits for doing so… boosted mood and energy levels (which can make your day even more enjoyable), improved digestion, happier hips, knees, and back, and you’ll offset some of the extra calories you may have consumed.

If you’re looking to be more active and healthy this Thanksgiving – here are seven tips to make it easy for you:

  1. Interrupt your sitting

We were not designed to sit for prolonged periods, so getting up frequently is an easy way to not only incorporate movement throughout your day, but to help keep away back, hip, and knee stiffness. I recommend standing up at least once every 30 min. This could be a fun “job” to give a young child. Make them accountable for watching the clock and remind you to stand up. This is quite possibly the easiest and most effective strategy to keep your knees, hips, and spine from getting painful and stiff – and it’s an easy way to stay a bit more active this Thanksgiving.

  1. Sign up for a Turkey Trot

Thanksgiving Turkey Trots are a popular event in most towns and it can be a really fun event for the whole family. Turkey Trots are typically 5K’s – or 3.2 miles. If you’re not able to sign up for an actual race, grab your friends and family and create your own Turkey Trot within your neighborhood. This is a great way to get your blood flowing and joints lubricated first thing in the morning. Plus, it will help offset some of those extra Thanksgiving calories. 

  1. Stretch during Commercials

Whether it’s the Macy’s Day parade, football, or both – it’s easy to find yourself lounging for hours on a soft sofa or recliner. A very easy way to keep yourself from sitting or slouching too much, and to incorporate some healthy movement into your day, is to get up during commercials. It’s the perfect opportunity to do a quick 2 min exercise or stretch.  It doesn’t have to be complicated. Choose from a quick set of squats, heel raises, planks, or back stretches. And make it fun. Get a plank or squat competition going with your most competitive family members – you know who they are.

  1. Walk your Dessert Off

While skipping dessert is of course an option – why not just walk it off instead? Choosing to walk off your dessert rather than skipping it strikes a balance between indulgence and staying healthy. Plus, opting for a post-meal walk has many benefits. It aids digestion, helps regulate blood sugar levels, and it’s good for your hips, back and knees. A post-meal walk is an opportunity to get some much needed lengthening and stretching of our muscles and joints after being parked in a chair for a length of time. It’s also one of the best and most natural exercises you can do for yourself – but it’s especially great to do after a big meal like Thanksgiving – and before you settle in for the evening.

  1. Help with clean-up

Don’t be shamed into “just sit down and relax” because you’re a guest. Helping with clean-up (or set-up) is an easy and effective way to keep moving during your Thanksgiving Holiday. Not only will your Thanksgiving host love you – but your body will too. If you’re suffering from back problems, be careful bending and leaning over – especially if it’s repetitive – when you’re collecting or washing dishes. But otherwise, carrying heavy plates, moving chairs, and wiping down tables can burn quite a few calories and it’s good for your body.

  1. Stay hydrated

Staying hydrated is important all of the time – but especially on a day like Thanksgiving. Good hydration will help regulate your digestion, which is particularly important given the heavy and often rich foods we typically consume during this holiday. Plus, water aids in breaking down food, allowing for better nutrient absorption and preventing digestive discomfort. Staying hydrated also helps with maintaining your energy levels and keeping your mind clear. When it comes to appetite, we often mistake thirst for hunger, so when you stay hydrated, you have more control over your portions and are less likely to overeat. When you stay hydrated – it not only supports your body’s essential functions – but making healthier choices becomes easier – which will contribute to a more balanced and enjoyable Thanksgiving Day.

  1. Make your dishes health-conscious

It’s easier than ever to make your traditional Thanksgiving recipes more health conscious. Start by reducing the amount of sugar and salt in recipes, and consider natural sweeteners like honey or maple syrup instead. When it comes to stuffing and flour – opt for whole grains instead of refined ones. Incorporating more fruits and veggies can boost the nutritional value of traditional dishes, and sticking to lean meats such as turkey breast is a healthier choice compared to something like ham. Lastly, watch your portion sizes. Don’t dump everything you see onto your plate – however tempting it might be – and eat slowly. The faster you eat – the more you tend to eat. 

There you have it – seven easy tips to make your Thanksgiving more active and healthy.

I hope you have a wonderful Holiday and get to spend it with those you love most.

Dr. Carrie Jose, Physical Therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch, email her at [email protected].

Staying Active

5 Tips to Stay Active and Avoid Injury in Your 50’s

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I work with a lot of clients in their 50’s and beyond. Staying active over 50 is a big priority for them as they age. An injury can significantly derail this plan, especially as we age, since recovery just isn’t as easy.

Here are five of my top tips when speaking to folks over the age of 50 for staying active and mobile, avoid injuries, and continue doing everything they love:

1. Keep Moving

You’ll often hear me say: “You don’t get stiff because you get old, you get old because you get stiff”.One of the best ways to stay active and mobile as you age is to keep moving. Well what if you have something like arthritis? Remember that arthritis is normal. It happens to everyone as they age and it’s rarely a reason to stop doing your favorite activities.

In fact, research has shown that activities like running, when done consistently and with proper form, actually prevents knee arthritis. Arthritis worsens when you don’t move. And common “injuries” such as meniscal tears and bulging discs are more likely to occur in arthritic joints. But the more active you stay, the less likely you are to be impacted by ailments such as these, and the better your joints will feel. Happy joints will motivate you into staying active.

2. Maintain a Healthy Diet

Both osteoporosis and heart health become bigger concerns as we age, and what you eat can have a direct and positive influence. With osteoporosis, your risk of injury, especially from a fall, becomes greater. Greens like kale, spinach, and arugula are awesome for your bones, along with citrus fruits, fish, and nuts. These foods help your bones stay strong and durable.

According to Health magazine, “The risk of a heart attack climbs for men after age 45 and for women after age 55.” As you enter middle-age, increasing the presence of foods like unsalted nuts, unprocessed oatmeal, raisins, blueberries, and even dark chocolate (over 70% cacao) can help keep your heart healthy. Before making any drastic changes to your diet, especially if you’ve got comorbidities such as diabetes or kidney disease, you’ll want to check with your doctor or dietician. But otherwise, paying attention to your diet can have a big impact on how healthy you keep your heart and bones, which will motivate you in staying active and mobile.

3. Work on Your Balance

Balance is one of the first things to go as a person gets older, and it’s one of the most crucial factors in fall prevention. Slips and falls due to poor balance can lead to broken bones and fractures, which become more common and harder to recover from as you age. But if you’re intentional about improving your balance when you exercise, it’s not too late to improve it.

While there are many great balance-exercises you can do at home, I always recommend incorporating balance strategies with movement and activity. Because rarely do we fall when just standing still. Try standing on one leg when you brush your teeth, place one foot up on a stool when washing dishes, walk around on your toes and heels during commercials. These are really easy strategies to incorporate into your daily living. And of course, activities like walking regularly, Thai Chi and Yoga are also great to promote good balance – while also keeping you active.

4. Strengthen Your Core

Having a strong core is beneficial at any age, but especially as you get older. Strong abs, hips and buttocks (all part of your core) help you to sit and stand more upright, prevent back and neck pain, and will help you feel stronger and more confident in just about everything that you do.

One word of caution, however, when it comes to core training is to pay special attention to your form and posture. Ironic, right? Since core training is supposed to help those things… But I can’t tell you how often I see folks (especially over 50) begin a new core training program and then call us 4-6 weeks later because they’ve suddenly hurt their back.

If you’re over the age of 50 – and you haven’t exercised in a while – I highly recommend engaging the help of a qualified professional who can guide you through exercises that are appropriate for your fitness level as well as keep a close eye on your form and technique when crunching those abs and working those planks.

5. Educate Yourself

Knowledge is power, and lack of it, is one of the biggest reasons I see people decreasing their activity levels as they age and getting injured.

People think that ailments like arthritis, bulging discs, or a torn meniscus are reasons to decrease or cease certain activities. Not true. Most of the things I just mentioned are normal occurrences as we age, and having them show up on an Xray or MRI is not a reason to change something you’ve been successfully doing for years.

Staying active and mobile actually helps these problems. If you’ve got pain, that’s a different story.

Talk to an expert who can help you figure out what’s going on, so that you can quickly get back to your activities and not make your pain worse.

Dr. Carrie Jose, Physical Therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch, email her at [email protected].