Sport: physical activity against osteoarthritis

2023-10-18 12:00:06

Every week, Dr Jean-Marc Sène, sports doctor, presents his sports column in Priorité Santé. Today, he advises us listeners suffering from osteoarthritis. He explains to us how physical activity helps prevent and relieve pain related to osteoarthritis.

Published on: 10/18/2023 – 12:00

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Where does osteoarthritis come from? ?

Osteoarthritis affects 343 million people worldwide according to the WHO. It’s a joint disease that leads to the destruction of cartilage. Cartilage plays a major role in the proper functioning of the joint and our movement abilities. This water-rich substance, both rigid and elastic, covers and protects the ends of the bones, to allow them to slide, absorb shocks and prevent friction.: it serves as a sort of shock absorber. From the age of 35 or 40, cartilage naturally renews itself less well, and in cases of osteoarthritis, it becomes thinner, degenerates and disappears little by little.

Result: pain, joint swelling, loss of mobility are the main symptoms of osteoarthritis.

Osteoarthritis can affect many joints : knees, hips, ankles, but also hands, shoulders or spine (especially at the cervical and lumbar vertebrae).

It is a disease that can be favored by trauma or some repetitive movements (professionals in particular), or even a intensive sports practice exerting an early wear effect.

Also listen to Women’s Questions: Osteoarthritis

How sport or physical activity helps fight osteoarthritis ?

Physical activity presents many benefits :

On the one hand, moving helps keep a stable weight. However, excess weight is an accelerator of osteoarthritis, particularly that of the lower limbs (knees and ankles), since the joints “carry” more weight and the cartilage will be in some way over-stressed. Losing a few pounds is always beneficial for the joints! In addition, get active reactivates the synovial fluid (or synovia), this viscous substance rich in vitamins and trace elements which circulates in our joints to lubricate them, but also which hydrates and nourishes the cartilage with which it is in contact. Exercise stimulates the production, by the synovial membrane (the tissue that makes synovium) of interleukin-10, an anti-inflammatory substance protective of cartilage. Well-maintained musclestherefore developed and toned, will support and stabilize the jointby reducing pain but also by slowing down the wear of the cartilage. Cartilage, like bones, is sensitive to mechanical stimulation. Both react to the vibrations they feel, trying to strengthen themselves: this is called trophicity. Moving therefore prevents them from atrophying and will thus simultaneously slow down bone loss but also cartilage loss.

What activities should we choose to practice?

You have to find an activity without too much impact, capable of gently mobilizing the joints affected by osteoarthritis to regain mobility. So-called “gentle” or “endurance” sports are particularly recommended. : walking (especially walking Nordic because the use of poles relieves pressure on the joints, or longe-côte, this walk in water which effectively muscles the legs), the bike (outdoors, but also in an apartment) and elliptical, swimming, aquagym and all swimming pool sports (aquarunning, aquabike) which reduce impacts thanks to water pressure. Gymnastics, Pilates and stretching are also very beneficial, as is the danse…

Also recommended: disciplines that gently work all the muscles of the body, stretch them, improve joint mobility and flexibility such ase yoga, le taï-chi-chuan et le qi-gong.

Core exercisesto tone the entire body, but also the deep muscles. They can be done simply with body weight. They help reduce mechanical loads on the limbs.

Everyone must find their right balance between “too much” (an intensive or unsuitable practice, which risks harming already weakened joints) and “too little” which is clearly not beneficial.

And if we feel a little lost, that we don’t know how to start, that we’re afraid of doing it wrongyou can treat yourself to a few sessions with a qualified sports coach or a physiotherapistwhich will help to put in place the right gestures, reflexes and precautions to guarantee a beneficial and safe practice.