A recent study has uncovered that a significant proportion of individuals, approximately one in five, view joint pain as an inevitable aspect of the ageing process. This encompasses sensations such as backaches after prolonged periods of sitting or sharp pains in the knees while ascending stairs. Indeed, back, neck, leg, and foot pain currently stand as one of the foremost reasons for individuals over 50 taking sick leave from work.
However, this outlook need not persist. Health experts express apprehension that this acceptance of pain leads to reduced physical activity and heightened reliance on pain-relieving medication. One individual particularly critical of this course of action, or rather, inaction, is David Vaux – therapies manager and exercise lead for Arthritis Action. He stresses that exercise is the most effective method in both prevention and management of joint pain. He likens the body to a machine, asserting that without regular use, the body will deteriorate and its components will weaken. Hence, for those who may not have upheld unbroken training or activity in their middle years, now is the opportune moment to commence.
Notwithstanding, the effects of age-related wear and tear cannot be wholly averted. Over 10 million people in the UK suffer from arthritis, and by the age of 70, half of the population will grapple with the most common form of arthritis, osteoarthritis. Although it is uncommon for individuals to develop osteoarthritis before middle age, it arises as the cartilage cushioning the ends of bones begins to erode. There also exists another type of arthritis, autoimmune arthritis, which encompasses rheumatoid arthritis and occurs when the body’s immune system attacks the joints, culminating in pain and inflammation.
Nevertheless, it remains attainable to curtail the impact on joints as we grow older. Larry Koyama, a physiotherapist and MSK (musculoskeletal) champion at Versus Arthritis, expounds that regular movement and exercise can cultivate muscle and strength, enhance bone density, and improve mobility, thereby facilitating the repair and upkeep of our joints.
There exist specific exercises that individuals can partake in to forestall joint pain. For instance, those desiring relief from knee pain can consider the “wall sit” exercise. This entails standing with one’s back against a wall, sliding down until the thighs are parallel to the ground, and maintaining this position for several seconds. Equally, exercises like “knee lifts” and “hip thrusts” can help sustain supple and robust hips. Further, exercises such as the “plank” and “wall press-ups” can fortify the muscles stabilizing the spine, thereby lessening the risk of back injury and back pain.
As for shoulder pain, stretching exercises such as “wall or box press-ups” can reinforce shoulder muscles and improve posture. For individuals contending with elbow pain, “the farmer’s lift” can build forearm muscles, while simple activities like squeezing a small soft ball or wringing a towel can assist those grappling with pain in their hands and wrists.
In conclusion, it is crucial to identify exercises that one enjoys and can adhere to, as consistency and moderation are pivotal to maintaining good joint health. Eschew excessive or strenuous exercise, as it can result in injury and ultimately necessitate cessation. Just as crash diets are unsustainable, crash exercise regimes do not yield enduring outcomes. Instead, reflect on the tale of the tortoise – unhurried and steadfast – and prioritise joint health and longevity.
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