Our joints are perfectly adapted to their tasks in the body: They connect the bones and ensure that movements are possible without any problems. The cartilage has a smooth surface to keep frictional resistance as low as possible and make the individual elements supple.
In order to train effectively and really do something good for your body, sports training should be tailored to the individual patient. This means that the workload must be adapted to the patient’s personal condition and training status. This is because osteoarthritis can be caused by too little exercise – but it can also be caused by too much. You should therefore start by choosing exercises that are easy for you. You can then slowly build on these exercises. Make sure that the exercise is not too one-sided and that the whole body is involved in the training. It is very important that you are pain-free during training. This means that you should take it easy during phases in which the pain is more severe. To achieve a certain regularity, choose at least three days a week to train. Alternatively, 30 minutes a day is also a good solution. You can combine exercise with your leisure activities, as sport is probably the only treatment for osteoarthritis that can be fun. If you have problems motivating yourself alone, look for a sports group, as everything is easier together. By doing sport for osteoarthritis, you can do something yourself and, in the best case, even avoid an operation. You can also prevent other illnesses by exercising regularly. Talk to your doctor and ideally start exercising today.
Joints need nutrients
Likeall tissues in the body, the joints are also dependent on a sufficient supply of nutrients. The minerals, proteins and carbohydrates enter the synovial fluid via the blood and are absorbed directly by the cartilage cells. A lot of exercise and sport increases the need for specific nutrients for the stressed joints. If these are not available in sufficient quantities, the cartilage tissue becomes fibrous and rough over time. The joints no longer glide past each other as smoothly. If the undersupply continues, cartilage cells can die and the joints continue to wear out.
Joints are subjected to multiple stresses
Ifthe joints
aresubjected to intensive strain, the concentration of harmful free oxygen radicals (oxidative stress) increases. At the same time, the immune system is weakened. In addition, even minor sports injuries (such as bruises), which at first glance do not cause any permanent damage, can trigger inflammation and degeneration processes at a cellular level, which often also result in joint wear and tear.
Hours in the office, then sport – stress test for the joints
Manypeople spend their working day sitting down. But this does not protect the joints! On the contrary: they actually have to move in order to literally press the nutrients into the cartilage via the synovial fluid. You can think of it like a sponge that releases old fluid and absorbs new fluid with every movement. When sitting for hours on end, on the other hand, the synovial fluid remains motionless and the nutrients it contains are soon used up. During this time, the cartilage is not sufficiently nourished. It is therefore not surprising that athletes who suffer from a lack of exercise in everyday life are particularly affected by an undersupply of nutrients during training periods. This is because the joints cannot adequately prepare for the subsequent extreme loads during the rest phases.
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