Yoga for the Arthritic Joint
Do your knees creak when you try to squat to pick up your shoes? Does your neck sound like Rice Krispies when you turn your head to look over your shoulder when driving? Do you have to take an extra five minutes just to get out of bed in the morning because your back and hips are stiff as a board? You are not alone! According to the Centers for Disease Control (CDC) and the National Health Interview Survey (NHIS), 50 million adults have doctor diagnosed arthritic conditions. The word, arthritis, can be broken down into "arthron" which is Greek for joint and the other half of the word is the all too familiar, "itis" which is Latin for inflammation. Thus, arthritis means "inflammation of the joint." There are over 100 different types of arthritis with the most common being osteoarthritis (OA), rheumatoid arthritis, gout, and fibromyalgia. While there are many ways to treat an arthritic joint, I am often asked about the value of yoga. To answer that question we must first understand what a joint is and how it works.
Within a joint there is a nice smooth and slick surface called articular cartilage that covers the surfaces of the joint. A natural producing fluid called synovial fluid also assists in the fluidity of a joint when it moves. The joint is then held together by strong fibrous bands called ligaments. Tendons connect the muscle to the bone while the surrounding muscles work to provide strength and support for the joint. It is a wonderfully working machine.
The not so healthy joint is nearly the opposite. Instead of having a nice smooth and slick articular cartilage, the cartilage may begin to deteriorate and become rough. When this happens, the joint surfaces rub against each other, which is painful. The body then responds with inflammation. The surrounding fluid may not be as abundant to provide joint fluidity. Due to the pain and joint swelling, the surrounding muscles tend to "shut off" and become weak. This can result in activity limitations, gait disturbances of limping and causing pain elsewhere. Not so much of a wonderfully working machine anymore, is it? This is what we call osteoarthritis (OA) or basically "wear and tear" on the joint.
More women (80%) than men suffer from osteoarthritis. Men suffer more from gout, which is also a form of arthritis. While researchers are still determining what exactly causes arthritis, many believe that the pressure of gravity on the joints may cause the deterioration. In addition, obesity and heredity factors contribute to deterioration of the joint. According to the CDC, due to the aging population, an estimated 67 million adults will have doctor-diagnosed arthritis by the year 2030.
So now that your bones crack, grind and you feel you need WD-40 just to get out of bed in the morning, what can you do? There are many wonderful treatments and forms of exercise that can help with an arthritic joint. In my years of practice I have had many patients find their way to a yoga class. Unfortunately, they found themselves becoming more injured rather than improving. This did not make sense to me since in the practice of yoga there seemed to be many people of all ages that could easily twist themselves into a pretzel! Over the years I have incorporated safe and modified yoga stretches to my arthritic patients ' treatments and have seen success in increased flexibility, mobility and reduced pain. The ultimate goal, of course, is to regain or at least maintain ones quality of life. Yoga can be beneficial to an arthritic joint or multiple joints if performed safely and correctly. In addition to yoga, tai chi classes can improve balance, movement patterns, and strength. Non-weight bearing exercises such as pool therapy and recumbent biking are beneficial as well.
A visit to your primary care physician or orthopedic physician is advised before beginning any form of treatment or exercise plan. Secondly, a visit to one of our excellent physical therapists would be appropriate. Our skilled hands and knowledgeable minds can assist in decreasing any joint inflammation, increase muscle strength and flexibility. We can also provide education on further exercise and strengthening techniques.
Cathie Gillespie, MPT is co-owner of Personally Fit.
