Sunday, March 23, 2008 Paquiao: Overcoming osteoarthritis By Calixto S. Paquiao fitness & you
THE human body is designed for movement and move we do virtually every minute of every day.
This means our joints, over time, invariably begin showing signs of wear. A lot of us, especially those in the early forties, experience a lot of pain in the neck, knees and even elbows.
Sometimes we cannot remember how the pain started because it just came out of the blue. Then when we go to doctors, they diagnose it as of osteoarthritis because there is stiffness and swelling that accompanies it.
Can this pain, stiffness, and swelling be prevented? My answer is absolutely yes. You can prevent it by keeping your muscles strong and limber, and by doing everything you can to reduce pressure on your joints. You can stay flexible and pain-free for the rest of your life.
Here’s what I usually recommend and advise to those suffering from osteoarthritis.
Start an exercise that will keep your muscles strong. Although we think of osteoarthritis as a bone problem, it often begins in the muscles.
If your muscles are not strong, joints tend to slip out of alignment causing hot spots where the pressure is greatest. But when you exercise regularly, you build up muscle strength. This helps keep the joints stable, and makes them more flexible and less likely to show signs of wear.
Some of the best exercises for controlling and preventing osteoarthritis are those that are low-impact, like swimming and walking, which don’t put a lot of stress on your joints. Also, strength training, in seated movements, is good exercise for strengthening the muscles.
Yoga, too, is good for stretching and making your muscles and joints flexible. Now, to get the most benefit out of these exercises it is extremely important to spend some time doing what experts call range of motion exercises.
That means you move your joints in all possible directions, keeping them strong and flexible.
Once you have made the commitment to regular exercise, it’s tempting to give it everything you have.
It’s advisable to slow down and start working out slowly to give your blood time to flow into the muscles. This will make you more flexible, which in turn makes it possible to get the most benefit out the exercise with less risk of getting hurt.
(Coach Paquiao Wellness and Fitness Center, 2nd Floor JY Square Discovery Mall, Salinas Drive, Lahug, Cebu City/234-2811)
