Osteoarthritis: Exercising regularly can 'help with inflammation'
There are 33 joints in the foot, which could be hurting due to osteoarthritis. What are the symptoms of the health condition? And how can pain be best managed? The charity Versus Arthritis noted that an achy feeling in your feet at night could be indicative of the condition. In particular, osteoarthritis has three common symptoms, and these are: pain and swelling in the affected joints; stiffness, especially if you haven’t moved for a while; and joints looking bigger than normal.
Some people with osteoarthritis can hear grating or crunching nosies when moving their feet and ankles.
A person with the health condition may also feel unsteady while standing on their own two feet.
What’s a joint?
A joint is a part of the body where two or more bones meet, which normally goes through a cycle of damage and repair within a lifetime.
When the repair process changes the shape or structure of the joint, it’s known as osteoarthritis.
This causes damage to the cartilage – a tough, yet slippery surface that cushions the end of the bones.
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Usually, cartilage is in place to help bones move against each other without friction.
However, damage to the cartilage can cause bones to grind against one another, causing pain and swelling.
The faulty repair process can also cause spur growths to form on the edge of the bones, changing the shape of the joint.
Sometimes bone and cartilage break away and float in the joint, causing more discomfort.
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Should you suspect osteoarthritis, Versus Arthritis recommends visiting your GP to discuss your concerns.
Pain management
Although it may seem counterintuitive, exercising can improve osteoarthritis by “nourishing the cartilage of your joints”.
To help with the painful symptoms of the condition it may be beneficial to take paracetamol before beginning to exercise.
Three types of activities are strongly encouraged to manage osteoarthritis:
- Stretching – to help maintain and improve range of movement in the joints
- Strengthening – to help keep muscles and joints strong and supported
- Aerobic fitness – activity that increases your heart rate
Maintaining a healthy weight can also minimise the pain felt in the feet by osteoarthritis.
Being overweight (a Body Mass Index of 25 or above) puts extra strain on the joints in the feet and ankles.
Footwear
“Getting the right footwear is very important to prevent further damage to your feet and ankles,” said Versus Arthritis.
Consider buying shoes that have a gap of 1cm between the end of your longest toe and the shoe.
As feet swell in the afternoon, it’s best to try on new shoes during the day to see if they fit well.
Avoid flip-flops and ballet shoes that don’t provide support, instead opting for thick, cushioned soles.
Go for shoes with a wide front, meaning your toes can spread out as you walk, and a low heel.
Feet can change size too, so do measure your feet to make sure you’re ordering the correct fit.
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