Whilst you may not be able to control a genetic trait or the passage of time, there are some important actions that you can take to help protect your joints and lessen the likelihood of developing osteoarthritis in the future.

Maintain you ideal body weight  - a high body weight increases the stress on the joints and can contribute to cartilage wear and tear, which aggravates osteoarthritis.

An excess of 10 pounds of weight increases the force on your knees by 30-60 pounds with each step - a hugely significant statistic and one that we are able to do something about.  Excessive weight has also been shown to increase your susceptibility to gout.

Keep active - exercise is an important tool as it can protect joints by strengthening the surrounding muscles.  Stronger muscles can help to keep joints from rubbing against each other and wearing down cartilage. 

Get into the habit of walking more, as it burns calories, strengthens muscles and builds denser bones without jarring.  It is a very effective form of exercise to help prevent the 'wear' that can lead to osteoarthritis. 

Exercise can also reduce fatigue and can enable you to feel better in general, so try and manage a little and often.

Keep moving - try not to sit/stand in one position for long periods.

Changing positions can decrease stiffness and keep your joints mobile.  Stretching is another way to stay flexible, relieve stress and assist in maintaining daily activities.

Stand up straight - good posture can protect joints in the neck, back, hips and knees.

Use the big joints when lifting or carrying - use your strongest joints to avoid injury and strain.  Being careful to protect your joints can help to prevent the 'tear' that can lead to osteoarthritis.

Wear proper safety equipment if you are attempting major jobs.  Making provision to avoid injury will also lessen the likelihood of incurring a  'tear' that can lead to osteoarthritis.

Pace yourself - when starting any activity make sure that you have enough time and don't rush.  Remember repetitive stress can accelerate both 'wear' and 'tear'.

Listen to your body - don't ignore pain that may be telling you about overstressed joints.

Ask for help if the job is too big.

Make sure your diet contains high levels of Vitamin C - this antioxidant has been shown to be important in reducing the risk of osteoarthritis and its progression.

24/04/2009