What You Need To Know About Osteoarthritis (OA)

An essential step that supersedes all others in managing osteoarthritis is movement. Movement improves the cushioning of the articular cartilage through the hydration of glycosaminoglycans. Additionally, nutritional support and improving the health of your gut microbiome are crucial components of OA management.

OA therapies should aim to decrease stiffness, reduce joint pain from movement, restore and improve mobility, delay the effects of cartilage damage, or avoid it altogether, and promote better joint health as you age. Here are five tips to help manage and prevent OA.

#1: Move Your Joints

One strategy above all others is movement. Movement allows for the hydration of glycosaminoglycans, which cushions the articular cartilage. Regularly mobilize restricted joints and engage in proprioception training for unstable joints, such as using a wobble disc or performing gentle stability exercises like neck retractions.

One of your goals should be to reduce activity limitations, especially related to walking. Strive for 100-112 steps per minute, as this pace has been associated with good cardiovascular and mental health as we age.

#2: Get Taller

While physically getting taller may not be possible for most people with OA, the concept of lengthening your joints is beneficial. Cartilage covers the synovial joints and is made from collagen fibers and proteoglycans, which cushion impacting pressure. Proteoglycan molecules absorb synovial fluid when uncompressed and expel the fluid when compressed.

Aim to decompress the arthritic joint multiple times throughout the day. This process helps alleviate pressure and improve joint health.

#3: Try Therapies

Consider incorporating a combination of therapies such as chiropractic care, fascial/scar release therapy, traditional heat, IASTM, laser, sauna, cold plunge, massage, foam rolling, vibration, percussion, shockwave, dry needling, and EMS.

Spend 5-10 minutes each day releasing fascial restrictions. This daily practice can significantly improve joint mobility and reduce pain.

#4: Don’t Forget About Nutrition

Always consider the health of your microbiome as a fundamental strategy for managing OA. Correcting dysbiosis or leaky gut can enhance patient outcomes. Additionally, maintaining proper hydration is crucial.

Studies have shown that 1,500 mg of glucosamine per day can be more effective than ibuprofen after eight weeks. Glucosamine may also help increase joint space narrowing. A reasonable dose of chondroitin sulfate (CS) is 1,200-1,600 mg per day, divided into doses of 400 mg. Oral hyaluronic acid (HA) also attracts water molecules, with dose ranges from 50 mg to 240 mg per day.

Adding a scoop of collagen powder to your coffee each morning and taking omega-3 fatty acids can also be beneficial. Some find that SAMe (S-Adenosyl methionine) at 1,200 mg/day is effective for decreasing pain and morning stiffness.

If you are overweight, a ketogenic diet may help reduce inflammation through fat loss. Otherwise, adherence to the Mediterranean diet has shown anti-inflammatory effects and can slow the progression of OA.

Using topicals such as menthol, CBD, or capsaicin-based products can provide additional pain relief.

#5: Consistent Chiropractic Care

Chronic OA patients should consider a weekly schedule of chiropractic care after symptoms have reached maximum medical improvement. Regular chiropractic sessions promote muscle balance, joint alignment, and pain relief from arthritis.

Conclusion

Managing osteoarthritis involves a multi-faceted approach, including regular movement, proper nutrition, and consistent therapies. By incorporating these strategies into your daily routine, you can alleviate pain, improve mobility, and enhance your overall quality of life.

Ready to take control of your osteoarthritis and live a pain-free life? Schedule your consultation today and let us help you implement these effective strategies for managing OA. Your journey to better joint health starts now.