Joint Pain

Having the right gear can make a huge difference in physical performance as well as personal safety during exercise... and this is especially true for senior adults in preventing joint pain and other issues.  As we grow older our fitness needs shift due to age-related changes in our body.  These changes make a difference in the type of exercises we should do, the way we should suit up and the equipment that will be most comfortable to use.  In my next few posts I will discuss my top ten must haves that are important for everyone, especially active seniors.

#1 – The Right Shoes

The #1 problem I see when training senior adults has to do with their shoe choice.  By the time we hit our ‘golden years’ we often have one or more joint related problems that affect our ability to balance and/or maintain a proper walking gate.  A non-supportive, poorly designed or worn-out fitness shoe will only exacerbate these problems. 

So my ‘Golden Gear’ tip #1 is to check with a foot care specialist or orthopedist as to the best fitness shoe for your particular foot and movement mechanics.  You may need special orthotic inserts.  And if you have diabetes or skin issues you may also need special socks to reduce skin irritation.  These are available on-line as well as through specialty footwear store. (see www.footsmart.com/diabetes).

What is the main purpose of your shoes?

Another common misconception, when it comes to fitness shoes, is the belief that all fitness shoes are created equal.  This is certainly not the case.  Fitness shoes come in a variety of models designed to enhance and support the type of activity you intend doing.   A running shoe is built to properly cushion the mechanics of running and a walking shoe is designed with the foot strike of walking in mind.  A cross trainer or gym shoe provides a more solid base with lateral support to allow you to move from strength exercises to cardio equipment. 

It will be important that you choose and use the shoes as they are designed, which may mean you have more than one style in your closet.  A reputable shoe store should be able to advise you as to the specific features and design of the shoes you are considering. Also remember to change your shoes at least once every four to six months (if exercising on a regular basis).  The inner support systems may be broken down as well as the outer tread, which can increase the risk of falls.

Go check what shoes you are currently using.  Do you need new ones?  Are they the right kind?  Remember, proper gear starts with the feet, so don’t wait.  It may help prevent injury later on.

Next Post:  #2 – Comfort Clothing!

Many caffeine lovers around the world will love hearing the news that besides waking you up in the morning, caffeine is a well-proven ergogenic aid.  Simply put, caffeine has a positive effect on your ability to perform certain types of exercises and sport activities.  Numerous studies have shown caffeine allows athletes to train longer and stronger. These effects have been found in activities that last as little as 60 seconds or as long as 2 hours. 

·        Research provided by the American College of Sports Medicine (ACSM) has shown that ingestion of 3-9 mg of caffeine per kilogram (kg) of body weight one hour prior to exercise increased endurance running and cycling performance of well-trained, recreational athletes in the laboratory.  

·       Several other studies have shown that caffeine can lessen the muscle pain experienced during exercise.  Read Study  This could be one reason why exercisers are able to continue working at high levels of intensity for longer periods of time.

·        Furthermore recent research has shown that ingesting caffeine post training may help muscles recover quickly after a major workout or competition. In one such study it was found that a combination of carbohydrates and caffeine post high endurance activity favors the replenishment of muscle glycogen (primary muscle fuel source) by 66%.  

Caffeine is found in many of the products we love to consume such as coffee, tea, chocolate, energy supplements and soda.  But hold on before you refill that cup of java; it should be noted that the ingestion of caffeine in the form of coffee appears to be ineffective compared to the use of pure caffeine sources found in sports drinks and tablets. It is believed that there is some other chemical in coffee which may counteract the sports enhancing effects.

It is important to keep in mind that although a reasonable amount of caffeine (25 to 200 mg) is believed to yield positive sports related benefits, too much caffeine can have undesirable and unhealthful side effects.  Overdoing it can make you feel anxious and jittery, disrupt sleep, increase blood pressure and heart rate, give you heartburn and stomach ulcers, and cause dehydration. Caffeine can also have an addictive effect on the body, causing withdrawal effects such as headaches and extreme sluggishness when you try to give it up. 

Side Bar...

Some studies have raised safety concerns in the area of caffeine usage in patients with reduced coronary flow reserve, as seen in coronary artery disease, particularly before physical exercise and at high-altitude exposure. http://www.eurekalert.org/pub_releases/2006-01/acoc-clb011306.php

There has been some confusion about whether doctors recommend Glucosamine and Chondroitin for arthritis.  In Europe, prescribing glucosamine for joint problems has been standard practice for decades. In fact, the glucosamine market in Europe is quite large. Here in the U.S., more and more doctors are suggesting their patients take the supplement because it works for improving joint health.   

In fact, a recent report in the February 2008 issue of Osteoarthritis and Cartilage, the Osteoarthritis Research Society International (ORSI) included glucosamine and chondroitin in their list of recommended treatments for the management of hip and knee osteoarthritis. Their position was taken based on the findings in the published report of W. Zhang, Ph.D., et al., pages 137-162.

The purpose of this report was to develop concise, patient-focused, up-to-date, evidence based, expert consensus recommendations for the management of hip and knee osteoarthritis (OA). Also, it’s adaptable and designed to assist health care professionals in general and specialist practice globally.

The strength of the recommendation was based on the opinions of the guideline development group after taking into consideration safety, efficacy and clinical expertise. Pain, patient tolerance and movement were included in the guidelines. Sixteen  international experts from four medical disciplines (primary care, rheumatology, orthopedics and evidence-based medicine), formed the guideline’s development  team.

In the category of pharmacological modalities of treatment recommendation #18 on page 148, they state, “Treatment with glucosamine/chondroitin may provide symptomatic benefit in patients with knee OA.”  The report cites several different studies and reviews to support this.  Recommendation #19, page 149, states, “In patients with symptomatic knee OA glucosamine sulphate and chondroitin sulphate may have structure-modifying effects…”

Liquid glucosamine and chondroitin supplements can be a tremendous help in managing arthritis and joint pain. Many satisfied customers have taken the liquid glucosamine for years with very good results.  It has made a huge difference in many people’s lives and isn’t that what’s important?  Enabling a person to be more active and live life to the fullest – no matter what their age – that is the ultimate purpose of a glucosamine and chondroitin supplements.

For more great arthritis research info check out www.arthritis-research.com or the Arthritis Research Institute of America.

Arthritis Tip of the Week – When on vacation, make time in your day for exercise.  You will have more energy for sightseeing, and you’ll keep your muscles and joints from getting stiff while sitting or visiting tourist sites.. 

Come See Us at the Bloomsday Expo and Race, May 2-4 in Spokane, WA!

We will be handing out samples of our Energy Supplements and Glucosamine and Chondroitin nutritional supplements at the 32^nd Annual Bloomsday 12K Race in Spokane, WA, May 2-4.  This year the race is supporting the efforts of Cancer Patient Care to help cancer patients and their families.  A great cause!

We will have a booth at the Expo in the Spokane Convention Center, Booth #412, and we’ll be handing out free samples of our liquid supplements and valuable coupons.  The Expo is open to the public whether you are in the race or not.  The Energy supplement is great to use either before a workout to get your energy levels up or after, for a quicker recovery.
 

I will be walking in the race along with my coworkers on Sunday, May 4^th.  We are all dedicated walkers and love to have any chance to walk together and participate in great events such as this.  Before I walk long distances or go hiking, I make sure to eat a good breakfast such as oatmeal to provide sustained energy.  Trail mix bars are great while you are on the trail.  And I always make sure to do lots of stretching before it starts – especially legs and back - and I will continue to stretch as needed throughout.

These Joints Were Made for Walking

We recently posed an online question:  “How do you stay in motion when you have joint pain?”  By far the most popular answer was – WALKING!!  Walking at lunch, walking the dog, parking far away and walking to your destination, walking up stairs instead of elevators – anything to do with walking.  Here are a few of the comments we received: 

“Keep a pair of athletic shoes at work which will encourage you to walk more.”

“Walking daily helps me keep my joints feeling good.”

“I just keep doing things to keep my body moving and my muscles going.”

“I keep music on in the house most of the day and dance about while I do my chores.”

Other great suggestions included:  gardening, dancing, yoga and Pilates, taking nutritional supplements such as glucosamine and chondroitin, tennis or bowling, hiking, water aerobics, biking, swimming and spinning classes.  Lots of great ideas!

Walking is a wonderful way to relieve joint pain and manage arthritis.  It can also you help maintain a healthy weight, when part of a sensible diet and exercise program.  Find a friend or pet and start walking today! 

Join a Team!

One way to stay motivated is to walk in support of a cause.  The Arthritis Walk is the Arthritis Foundation's annual nationwide event that supports public awareness and raises funds to fight arthritis, the nation's leading cause of disability.  Put a team together and have lots of fun while raising money for the Arthritis Foundation.  

Watch this video now and learn all about it. 

Click here for another great way to contribute much needed money for the Arthritis Foundation.  

If you’re just getting started, visit Team Prevention Walk It.  This site can even help you personalize a training plan program.  Or check out Getting Started Walking from Prevention.com.  They have a lot of great resources for walking including a walking calculator and a Walking Forum Discussion, which even has people looking for walking buddies and tips.

Here is a great blog on just walking information  http://walking.about.com

Happy Walking and see you at Bloomsday!
 

Health Tip of the Week – Buy good walking shoes – if your feet hurt, you won’t want to walk, so it’s very important to have good shoes.  Go to a shoe store that will personally find a shoe just for you such as an athletic or sporting goods store.  It’s well worth the money and your feet will love you for it!

In my last post, I talked about stretching to help ease joint pain.  Once you’ve done stretching for a few weeks, consider adding strength training to your daily routine.  Strength training is not only good for the joints; it is also helps prevent osteoporosis.

“By strengthening the muscles around the affected joints,” says Marie Spano, RD, “you will make the joints more stable which will in turn, make everyday activities both easier and less stressful to your joints.  A physical therapist may suggest a variety of exercises that you can do at home using your own body weight as resistance or using exercise bands.  Even if you’ve never participated in strength training before, it is never too late to start and achieve the benefits associated with increasing muscular strength and endurance.” 

Don’t forget to stretch before you begin any strengthening exercises.  Try to do these exercises at the same time every day so they become a part of your routine.  Alternate the kind of exercises you do for variety.   Also, make sure you check with your doctor as there may be certain exercises you should not do. 

Strengthening Exercises for Arthritis
To start a weight-lifting program use weights that you can lift 12 to 15 times without fatigue. Make sure you feel comfortable using the weights.  If you don’t have hand weights use a 1 liter bottle of water or something similar.  Resistance bands also work well.  WebMD  has some great suggestions for various exercises:

Bicep curls: Start with elbows bent at the sides. Keeping your upper arm at your side, bring one dumbbell up to your shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides. 

Tricep extensions: Use both hands to hold weight overhead. Keeping your elbows pointed upward, lower the weight behind your head. (Make sure you don't hit the back of your neck.) Raise weight overhead again. Return and repeat. 

Side lateral raises: With arms down at your sides, raise arms (slightly bent) to shoulder height. Lower and repeat. 

Wall push-up: This exercise is great for people who are not able to do a regular push up. Stand with feet about 12 inches from a wall. Place hands a little wider than shoulders. Lower your chest to the wall, then push back to the starting position. 

Leg Lifts:  For knees it’s important to strengthen your upper legs.  You can do this while sitting in a chair and repeatedly tightening your leg while lifting your foot off the floor and holding for as long as you can - repeat.  Or put a weight on your ankle and slowly lift and straighten your leg, then slowly lower back to the floor.  It that is too difficult, try it without a weight at first.  

Other Exercise Resources:

• Revolution Health website has great exercises for arthritis 
• Exercise videos for arthritis
• Aquatic center.  Look for a class sanctioned by the Arthritis Foundation, which has developed a program taught in many locations.  Aquatic exercise will allow you to workout without putting too much pressure or strain on your joints.
• You Local fitness club may have classes for arthritis issues or they can tailor a program specific for your needs
   

Health Tip of the Week:  Stick with it!  Change is hard so repetition and routine are key to making it a permanent part of your life.  It will get easier the longer you do it!

Stretching – First in Series

This topic is in response to a frequently asked question from our Glucosamine users, “How do you stay in motion when you have joint pain and swelling?  When you suffer from arthritis in your joints, it can be very difficult to “keep your body in motion”.  However, it is so important and can make a huge difference in how you feel each day.  Plus, the more you move the better you will feel and it will get easier as you keep going.  Find a friend to exercise with you and it’s even better.  You are more likely to go when a friend is counting on you and it’s more enjoyable, even if it’s just a short walk around the block.

Stretching for Joints

According to the Arthritis Foundation website, stretching will keep your body limber and improve flexibility. Gentle stretching exercises should be done every day and are the most important of all your exercises. Flexibility exercises can help you protect your joints by reducing the risk of joint injury, help you warm-up for more strenuous exercise by getting your body moving, and help you relax and release tension. These can be done on land or in water such as a pool, hot tub or warm bath. These exercises can be particularly useful for easing those stiff joints in the morning. Good range-of-motion exercises include tai chi and yoga. Work up to 15 minutes of flexibility exercises a day. Once you can do 15 continuous minutes, you should be able to add strengthening and aerobic exercises to your routine.

Stretch:

Lie on your back on the sofa, and slowly bring one knee up to your chest, pulling it in with your arms as far as feels comfortable. Hold for 10 seconds, then slowly release. Repeat with the other leg, alternating two times. Next, stand up, hold arms out to the sides and slowly move them in big circles. Repeat eight times; then reverse the direction of the circles. 

Exercise Works!

Marie Spano, RD, says “though joint pain may make you cringe at the thought of exercising, exercise can actually help relieve pain, ensure that you maintain a good range of motion, make the joint more stable, help you lose or maintain your weight and keep your spirits up.” 

Which type of exercise should you choose?  That depends on what joints are involved, whether you’ve had surgery on any of your joints and your current range of motion.  The National Institutes of Health handout on Osteoarthritis states that a combination of strength training, aerobic exercise and proper stretching should be done for the most benefits for the body.  And, a physical therapist can prescribe a program tailored to meet your needs and goals.  The APTA, American Physical Therapy Association, can help you find a physical therapist in your area.

Check with you doctor before starting any exercise or diet program.

The purpose of this blog is to talk about topics and news related to health and wellness for living a healthier and happier life.  The Vital to Health and Wellness blog will feature many different subjects such as managing arthritis and osteoporosis, nutritional supplements, exercise and nutrition.

There is so much information available on the internet today about health.  How do you even begin to sort through it all?  You can practically diagnose yourself before you go to the doctor!  We will try to discuss here, all in one location, up-to-date and relevant health information especially related to joint pain and arthritis, bone health and osteoporosis, having more energy and children's health.

We will also have experts contributing to our blog from time to time such as a certified nutritionist and a registered dietitian to give us even more great information and tips on how to live a healthier lifestyle!  Stay tuned!

Please feel free to send me your comments or questions anytime.  I am very excited about reaching out to everyone and providing great information as well as learning from you!

Happy Blogging!

Health Tip of the Week:  Start Walking!  Now that's spring - get outside and walk and enjoy the flowers.  It may be hard at first, but it will get easier.