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All of these skills can improve performance of Soldier duties, but they also can contribute to the development of pain, inflammation and decreased cartilage in the joints − a condition known as osteoarthritis.
Nearly 21 million Americans over the age of 25 are afflicted with this type of “wear and tear” arthritis. Over time, bones, joints and connective tissues begin to deteriorate. Stress on the body in the form of injuries, being overweight and excessive pounding on the joints can increase the likelihood of developing osteoarthritis. Osteoarthritis frequently occurs in the hands (at the ends of the fingers), spine (neck and lower back), knees and hips. Warning signs include swelling, stiffness and a crunching sound when you move the joint.
***image1***Cartilage is the slippery tissue that protects the ends of the bones in a joint such as the hands, knees, hips and spine. As cartilage wears away in a joint, the bones become less protected, and the movement of the bone against bone in the joints becomes very painful. There is no cure for osteoarthritis. Non steroidal anti-inflammatory drugs (ibuprofen and stronger prescription drugs) are the most common form of therapy.
Although the damage to joints from miles of road-marching, jumping out of airplanes or heavy lifting cannot be undone, steps can be taken to slow the progression of osteoarthritis. Follow these tips for healthier joints:
uMaintain a healthy weight. Keeping body weight in the normal range helps to reduce the physical force on joints while exercising or just engaging in everyday duties.
uDon’t be a weekend warrior. Regular exercise is the key to healthy joints. Try low-impact exercise including walking, biking and swimming. Sporadic heavy exercise (such as weekend football games or long runs) without regular sustained training is a recipe for pain!
uEat a diet rich in fruit, vegetables and healthy fats. Fruits and vegetables provide your body with abundant nutrients while aiding in the maintenance of healthy weight. Research has shown that foods high in omega-3 fats (the good fats, which include salmon, olive oil and avocados) decrease the likelihood of joint inflammation and slow the deterioration of the cartilage.
uSee the doctor if joint pain becomes a chroni
c, constant occurrence. The doctor might request X-rays and other tests that can illustrate the extent of the deterioration in your joints. In addition, if over-the-counter medications are not helping to alleviate joint pain, the doctor might prescribe a stronger medication.
Prevention is the best medicine, so eat wisely and exercise in moderation to stay
pain-free.
