Plus Ways to Ease the Aches

About one in six Americans will have to cope with osteoarthritis* during their lifetimes. But even though so many people have it, there’s still a lot of misinformation about it. What’s true about osteoarthritis—and what’s not…

    • Myth: Running causes arthritis.

It would seem likely that the pounding the body receives during running could damage cartilage and increase the risk for arthritis. Not true.

A study that followed nearly 75,000 people for seven years found that those who ran 1.2 miles a day were 15% less likely to develop osteoarthritis and 35% less likely to need a hip replacement than those who merely walked.

Even though runners strike the ground with a force that equals eight times their body weight, they take longer strides (and require fewer steps) than walkers. The cumulative jolts caused by running actually appear to be similar to the slower-speed impacts among walkers.

That said, if you have, say, an arthritic knee, you should consult with a medical professional before beginning a running program. The joint stress from running could increase the progression in an ­already-damaged joint.

    • Myth: Don’t move when you’re hurting.

The traditional arthritis advice is to give your joints total rest during flare-ups. Don’t believe it.

You obviously don’t want to overdo it when a joint is inflamed. But gentle movements keep joints mobile, flush out inflammatory chemicals and improve the flow of oxygen and nutrients to damaged tissues.

On “good” days, you could swim, lift weights, jog, etc. Yoga is an excellent exercise because it strengthens muscles and joints in a controlled fashion. Tai chi is another excellent form of gentle
exercise.

Important: If you have more pain than usual, talk to your doctor or physical therapist before starting—or continuing—exercise. You might need to adjust your workouts, including ­stopping/starting particular exercises.

    • Myth: It’s an age-related disease.

This is one of the most pervasive myths. Over the last few decades, people have begun to get osteoarthritis at younger and younger ages. Today, the average age at which symptoms start is 45—and the downward trend is likely to continue.

Experts aren’t sure how to explain the increase in younger adults. Americans are heavier than they used to be, and obesity is strongly associated with arthritis. Also, injuries to joints during sports can lead to joint pain down the road. Ongoing inflammation increases cartilage destruction in the joint.

Important: If you have had a joint injury—a torn meniscus in the knee, for example—at any age, there’s a good chance that you eventually will develop arthritis in the same joint. Work with a physical therapist to strengthen the muscles and tendons that surround the joint before symptoms start.

    • Myth: A little extra weight is OK.

Studies have shown that people who are obese have more inflammation, less joint mobility and more cartilage damage than those who are lean. But what if you’re just a few pounds overweight?

It’s still a problem. People tend to exercise less when they’re overweight. Reduced movement leads to less joint mobility—and more pain. Also, even a small amount of extra weight increases pressure on the joints. Every 10 pounds that you add above the waist generates an extra 70 to 100 pounds of pressure on the knees when you walk.

Research has shown that women who lose about 11 pounds can reduce their risk of developing arthritis symptoms by more than 50%.

    • Myth: You can’t stop it.

Arthritis may be persistent, but it’s rarely hard to treat. Most patients get good relief without high-tech treatments or expensive medications.

Though the American College of Rheumatology advises patients with knee and/or hip arthritis to start with acetaminophen (Tylenol), I tell my patients that acetaminophen is an effective painkiller, but it doesn’t help with inflammation.

My advice: Take one of the NSAIDs (nonsteroidal anti-inflammatory drugs) such as aspirin, ibuprofen or naproxen. They reduce pain as well as inflammation. Follow the dosing directions on the label, or ask your doctor for advice.

Helpful: To reduce stomach irritation (a common side effect of all the NSAIDs), take an anti-ulcer medication, such as cimetidine (Tagamet). I also have been prescribing a newer medication, misoprostol (Cytotec), for stomach irritation. Ask your doctor whether either of these might help you.


*The advice in this article may help with rheumatoid arthritis, too. Talk to your doctor.