This is how exercise can help you slow down the progression of osteoarthritis and mitigate the pain it produces

According to estimates by the World Health Organization, 20% of those over 60 years of age have or will have arthrosis/osteoarthritis in some joint.

And, what is even more worrying, in 80% of them it will suffer very limiting consequences in their quality of life.

If we add to this the fact that life expectancy continues to increase, the outlook is not too rosy: living in pain for more than 20 years.

Clara Fernández, CEO of Rosita Longevity - an app that offers personalized plans to achieve healthy aging - explains what it is and what we can do to mitigate its consequences or slow down its progress.

What is osteoarthritis and what are the first symptoms?

Time passes and our body ages.

Osteoarthritis is nothing more than the

, a fundamental piece that regulates movement and the connection between bones and muscles.

Osteoarthritis is a disease that historically has not been classified as serious because it does not cause death, it only

.

In a framework of life expectancy of 70 years, although 80% of people over 60 suffer from it, its impact is slight.

But if the framework is to live 100 or 120 years, that 80% of the population over 60 suffer from it is a global drama.

Why is osteoarthritis serious?

The pain is annoying, but it can be "covered with little pills", however the consequences of the pain are not.

On the one hand, the person who suffers from joint pain, moves less, or put simply, has all the ballots to be sedentary.

And this implies that all his vital functions are going to be affected: his weight, his metabolism, his cardiovascular incidence, his respiratory system... not to mention the emotional impact.

Stop moving, or stop being very active increases the risk of loneliness and reduces the sense of belonging.

Namely,

touches all the axes of a healthy life.

In addition, the main pain causes our body to modify motor patterns to avoid it and develop antalgic postures that generate secondary problems.

In other words, so that one knee doesn't hurt, I inadvertently load the other knee, affecting my other knee, my hip, my back and even my shoulder.

A full-fledged task that accelerates osteoarthritis in other joints.

All this combined with muscle contractions to compensate the body, joint stiffness and lack of mobility.

Does it slow down or, on the contrary, does it worsen over the years? Articular cartilage does not have the capacity to regenerate itself.

Thus, wear increases over time, causing, in the medium and long term, osteoarthritis and

In addition, the main pain causes our body to modify motor patterns to avoid it and develop antalgic postures that generate secondary problems.

In other words, so that one knee doesn't hurt, I inadvertently load the other knee, affecting my other knee, my hip, my back and even my shoulder.

A full-fledged task that accelerates osteoarthritis in other joints.

All this combined with muscle contractions to compensate the body, joint stiffness and lack of mobility.

Does it slow down or, on the contrary, does it worsen over the years? Articular cartilage does not have the capacity to regenerate itself.

Thus, wear increases over time, causing, in the medium and long term, osteoarthritis and

In addition, the main pain causes our body to modify motor patterns to avoid it and develop antalgic postures that generate secondary problems.

In other words, so that one knee doesn't hurt, I inadvertently load the other knee, affecting my other knee, my hip, my back and even my shoulder.

A full-fledged task that accelerates osteoarthritis in other joints.

All this combined with muscle contractions to compensate the body, joint stiffness and lack of mobility.

Does it slow down or, on the contrary, does it worsen over the years? Articular cartilage does not have the capacity to regenerate itself.

Thus, wear increases over time, causing, in the medium and long term, osteoarthritis and

So that one knee doesn't hurt, I inadvertently load the other knee, affecting my other knee, my hip, my back, and even my man.

A full-fledged task that accelerates osteoarthritis in other joints.

All this combined with muscle contractions to compensate the body, joint stiffness and lack of mobility.

Does it slow down or, on the contrary, does it worsen over the years? Articular cartilage does not have the capacity to regenerate itself.

Thus, wear increases over time, causing, in the medium and long term, osteoarthritis and

So that one knee doesn't hurt, I inadvertently load the other knee, affecting my other knee, my hip, my back, and even my man.

A full-fledged task that accelerates osteoarthritis in other joints.

All this combined with muscle contractions to compensate the body, joint stiffness and lack of mobility.

Does it slow down or, on the contrary, does it worsen over the years? Articular cartilage does not have the capacity to regenerate itself.

Thus, wear increases over time, causing, in the medium and long term, osteoarthritis and

All this combined with muscle contractions to compensate the body, joint stiffness and lack of mobility.

Does it slow down or, on the contrary, does it worsen over the years? Articular cartilage does not have the capacity to regenerate itself.

Thus, wear increases over time, causing, in the medium and long term, osteoarthritis and

All this combined with muscle contractions to compensate the body, joint stiffness and lack of mobility.

Does it slow down or, on the contrary, does it worsen over the years? Articular cartilage does not have the capacity to regenerate itself.

Thus, wear increases over time, causing, in the medium and long term, osteoarthritis and

.

Untreated cartilage injuries end up causing disabling joint pain.

What, if anything, can we do to prevent it?

Avoiding it, in itself, is not possible yet, we know that it

What we can do is develop a strategy to

.

The latest studies indicate that joint compression derived from exercise (changes in pressure inside the joint) increases IGF-1 concentrations in the synovial fluid, which translates into an improvement in arthrosis/osteoarthritis articular cartilage pathologies.

And to mitigate or stop it once it is suffered?

As a disease of unknown origin, there is no single pill or treatment that mitigates or slows down its evolution, except for reseeding the cartilage itself.

Just as the superheroes of the past healed in a matter of seconds, science is discovering how to accelerate the natural processes of regeneration in different areas.

Specifically, cartilage in the process of degenerative osteoarthritis did not tend to heal itself, but it turns out that

.

Broadly speaking, with these treatments we remove the stem cells from different locations in the body, prepare them with a manual stimulation process in the laboratory and re-infiltrate them fully localized into the body.

As in "Once upon a time in the Human Body", these cells reach the cartilage, discover that there is an emergency due to a lack of cartilage cells and they differentiate themselves and occupy that place that was empty.

In true science fiction style, these treatments are going to revolutionize the world of osteoarthritis in the 21st century.

Currently, there are very few clinics that offer them, the University of Navarra or the Balneario de Cofrentes, and they follow different strategies depending on their location.

It is important to keep in mind that they

than when there is practically no cartilage left.

Parallel to this, there is a set of guidelines that separate individuals who manage to live with full quality of life despite their initial situation, and individuals without these guidelines who plunge into the spiral of osteoarthritis and frailty.

Those who live better have in common: - A

it is key to recover and maintain strong the muscles that surround the affected joint and avoid dangerous compensations.

In addition, the mobility of the joint helps to maintain the joint paths and not lose mobility.

Osteoarthritis will affect several joints and its evolution will be different in each of them, which is why our plan has to go beyond treating the main source of pain, strengthening the entire body and thus protecting the rest of the joints. .

In addition to strengthening, exercise allows you to reduce muscle atrophy, joint stiffness and generally maintain functionality.

.

For all of the above, it is not worth walking (alone), joining the gym and doing the same as 20-year-olds but more "slowly" or taking out a YouTube table without personalizing or without progress.

The ideal would, of course, be to have an

The second, resort to a mobile application like the one we have created.

Rosita Longevity is a platform that parameterizes you, proposes an adapted program and monitors you, all with live classes guided by a physiotherapist who answers any questions at the time.

and it is already known that an adequate anti-inflammatory diet reduces symptoms.

Not to mention that the thinner you are, the less weight you put on your joints and therefore the less it bothers them.

So, very thin and eating anti-inflammatory.

Finally,

.

It does not help to stop the evolution of the disease but it does help to reduce its symptoms and the muscle contracture that it usually produces.

Should you or can you exercise even if your joints hurt? Historically it was said "if it hurts, don't do anything" and that has been the pattern that many doctors have promulgated for years.

Now it is known that

and that, if you exercise enough, even though it may occasionally hurt, the process slows down.

It is key

.

That is why people with osteoarthritis pain are not advised to prepare alone for the marathon, but rather to seek a physio-coach to guide them.

If you can't afford an individual trainer, look for one that attends to several people in a group and can follow up with technology like Rosita does.

Although patients with osteoarthritis are often reluctant to exercise due to pain, we know that

.

This has been confirmed by numerous studies, where patients who had received physical therapy had less pain and greater functionality than those who had been treated with glucocorticoids.

Therefore, although glucocorticoids can be an effective weapon to reduce pain in the short term, exercise interventions are the most effective strategy to reduce pain in the long term.

The main handicap is finding

.

It is necessary for a health professional to prescribe the most appropriate type of exercise depending on whether the patient is in an outbreak or acute phase or in a latency period of the disease.

And what else can be done: baths, natural remedies, etc?

In addition to a healthy lifestyle and occasional visits to the physiotherapist to reduce muscle contractures, in Europe we have

.

Specifically, in the Balneario de Cofrentes, Valencia, its treatment begins with the use of the thermal pool, to heat the superficial layers of the skin, and continues by applying different techniques that increase its focus and heat, ending with the

.

This last technique is applied at 42 degrees and manages to penetrate deep into the joint, generating a very powerful analgesic effect.

These techniques are combined with

all to mobilize the joints, normalizing muscle tone and recovering weakened muscle mass.

Now that the summer holidays are here, are the sun and the sea going well? What works best is having an active life.

If the sun and the sea generate that desire to move, take care of yourself and get active, then

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