ARTHRITIS - LIFESTYLE CHANGES

Wear-and-tear injuries and excess weight can erode the cartilage that lines the bone surfaces between the bone surfaces and joints. This can cause aching, stiffness, and swelling in the joints, and sometimes a grating or sticking sensation. If any of these symptoms are present for more than two weeks, consult a doctor who can rule out other causes of joint pain such as rheumatoid arthritis, a less common but more serious disorder. If you have osteoarthritis take these measures:

· Weight control. Shedding 10 pounds of excess weight can take about 40 pounds of excess weight off the knees and dropping 15 pounds can cut knee pain in half. If you are overweight – defined as having a body mass index of 25 or greater – try to lose at lease five percent of your body weight, especially if you have arthritis in weight-bearing joints. (To determine your BMI divide your weight in pounds by your height in inches squared, then multiply by 703.) Or you can go to
· www.ConsumerReportsHealth.org/BMI.

* Physical activity. Exercise relieved the pain of knee arthritis as effectively as medication in a recent Cochrane review of 32 studies. Aerobic exercise keeps joints flexible and lubricated while strength training builds the supporting muscles. Aim for at least 30 minutes a day, five days a week, of low-impact aerobics such as walking, water exercise, and cycling, plus two days of strength training a week.

If an already aggravated knee deters you, consider a stationary bike. “sit high so the knee is almost straight,” says John Tongue, M.D., second vice president of the American Academy of Orthopaedic Surgeons. “That takes the stress off hips and knees while lubricating those joints.” Go to http://www.consumerreportshealth.org/ and click on “Healthy Living” for our recommended bike models. Try to walk on soft, level surfaces, such as a high school track. Wear shoes with a low heel and a thick, soft, shock-absorbing sole for 5 to 15 minutes. Exercise when your pain is less severe, warm up first for up to 15 minutes, and rest frequently. Consult a physical therapist to learn which exercises are best for you. Go to http://www.arthritis.org/ or call the Arthritis Foundation at 800-283-7800.