WHAT IS ARTHRITIS ?
Arthritis officially means inflammation of a joint seen as pain, swelling and stiffness. There are several different types, the most common being osteoarthritis and rheumatoid arthritis.
Rheumatoid Arthritis is when the body’s own immune system attacks joints in the body by mistake causing swelling and stiffness.
Osteoarthritis is a multifactorial inflammatory process associated with progressive deterioration of the cartilage that cushions the joint. Cartilage provides a smooth surface to allow minimal friction in a joint when it moves. It continuously remodels itself, but this process becomes slower with increasing age, and the cartilage cells change to produce more inflammatory chemicals in the joint. This inflammatory process is strongly linked with lifestyle and obesity.
As the joint changes, there is a reduced support for the joint in the passive elements (joint ligaments and capsule) causing increased instability of the joint. This instability creates more micro trauma, stress and subsequent inflammation to the joint. The inflammation response, along with fatigue of the surrounding muscles and sensitisation of the area all contribute to the pain experienced with osteoarthritis.
BUT WHAT CAN I DO?
Despite there being non-modifiable risk factors for osteoarthritis such as age, there are many ways to manage symptoms and improve function in the joint
Progression of osteoarthritis has been linked to obesity and metabolic syndrome. Being overweight increases the pressure on your joints, but also can increase the low grade inflammation in the body, a healthy balanced diet with regular moderate exercise can help reduce weight.
Foods that can help reduce the inflammation include omega 3 fatty acids (in oily fish and
eggs), fibre (fruit and vegetables) and certain spices including turmeric, black pepper and cinnamon.
Foods that can increase inflammation in the body include sugar, omega 6 fats (found in corn and sunflower oil) and saturated fats in processed meats.
Physical Activity is also an individual risk factor. Regular and consistent exercise enhances muscle strength and increases the ability to deal with stresses and forces placed on the joint. Balance exercises also help to adapt to destabilizing movements. Exercises that are recommended include Yoga, brisk walking, and cycling.
REFERENCES
De Roover, A., et al, 2023. ‘Fundamentals of Osteoarthritis: Inflammatory Mediators of Osteoarthritis’. Osteoarthritis and Cartilage, 31 (10). Mobasheri, A. and Batt. M., (2016). ‘An Update on the Pathophysiology of Osteoarthritis’. Annals of Physical and Rehabilitation Medicine, 59 (5-6)
Van der Esch, M., et al, (2008). ‘Brief Report: Knee Varus-Valgus Motion During Gait - A Measure of Joint Stability in Patients with Osteoarthritis?’ Osteoarthritis and Cartilage, 16.
Blalock, D., et al, (2015) ‘Joint instability in Osteoarthritis’, Clin Med Insights Arthritis Musculoskelet Disord, 8.
Zeng, C., et al, (2021). ‘Benefits and Mechanisms of Exercise TRaining for Knee Osteoarthritis’. Exercise Physiology, 12
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