Working out the kinks:

Exercise and Osteoarthritis

Stiffness and pain from osteoarthritis can cause even the most active person to slow down. But extended breaks in your workout routine can actually make the symptoms of your arthritis worse.

For people with osteoarthritis, exercise can help you manage joint pain, feel better, and engage in activities of daily living. Read on for ways that you can work out your kinks by incorporating the right workouts into your routine.

Aerobic ExerciseConsistent aerobic exercise is important for maintaining your cardiovascular health. Working up a sweat will keep your heart strong and help you burn calories. Exercising

aerobically several times a week can help you improve endurance and shed

pounds. Even better, cardiovascular exercise increases endorphins and helps

reduce joint pain, making it easier to live with arthritis.

DO THIS: Try activities like swimming, water aerobics, biking or walking. Avoid high impact sports like basketball or tennis that put too much pressure on your joints.

Menopause 101:Join us for a Red Hot Mamas talk-

with-the-doctor event on Arthritis and Osteoarthritis at menopause.

April 19, 6 pm Club Green Meadows, Vancouver

To register and learn more go to swEvents.org

or call 360.514.2190

APRIL 2011

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Manage your arthritis pain naturally with an exercise routine that includes aerobics, strength training, and stretching.

50+ Connections Expo If staying healthy, active, and engaged is central to living your best life, join us on April 17 for the 50+ Connections Expo. At this event you can connect with experts in healthy living, food, retirement, travel, home remodeling, fitness, and more to support your independent lifestyle. For more information, visit swEvents.org.

Strength TrainingAfter the age of 20, an average sedentary person loses about five pounds of muscle mass each decade. This muscle loss can lead to unnecessary physical deterioration and decline. That’s why it is so important to incorporate regular strength training into your workout routine.

For those struggling with osteoarthritis, strength training is even more important. Weak muscles stress joints causing pain and joint deterioration. Strong muscles support the bones and joints, relieving pain and pressure.

DO THIS: Tax your muscles safely so they grow stronger. Exercises like push-ups, pull-ups, sit-ups and partial squats use your body weight to engage your muscles. Using equipment like resistance bands and weights also increases strength.

Flexibility/BalanceRemember how as a kid you could easily touch your toes or slide down into the splits? As we age, we often trade our flexibility for stability, becoming stiff and rigid in the process. Adding a flexibility and balance component to your workout can help.

Stretching muscles and ligaments reduces stress on your joints. It also helps improve balance and posture which can help improve the way your hip and knee joints function, reducing risk of falls.

Exercise and Osteoarthritis continued A Direct Approach: Making Hip Replacement Easier

Hip replacement can make a world of difference for those suffering with painful osteoarthritis. But did you know that the procedure your surgeon uses can also make a difference in your comfort and recovery time?

With the Direct Anterior Approach to hip replacement, the surgeon uses a special table that allows access to perform a hip replacement directly from the front side of your hip. The anterior incision, in the front of the hip, makes it possible for your doctor to work between your muscles and tissues, leaving your soft tissues intact and sparing them from trauma. This approach reduces pain, speeds recovery, and helps prevent dislocations.

Also, with the incision located in the front, patients do not experience the pain of sitting on their incision site. This helps with self care, healing, and comfort following surgery.

Dr. Todd Borus and his partners at Rebound Orthopedics specialize in the Direct Anterior Approach with patients at Southwest. For more information about Southwest’s seven-step joint replacement process, visit swJointJourney.org.

DO THIS: Yoga, Pilates, Tai Chi, and stretching are great ways to increase your flexibility and improve your balance.

How to Get StartedSpeak with your doctor, a physical therapist, or certified trainer to develop a weekly workout that incorporates these exercises to keep you feeling strong and healthy. Balance your exercise program with joint care and rest. Consult your doctor if discomfort from exercise lasts for more than an hour after your workout.

With steady, consistent effort in your workouts, you’ll have a healthier body, stronger muscles, and less pain. Now that’s worth working out for.

Jackie Beyea, age 65, Bone and Joint Center, Graduate of Joint Journey

Dr. Todd Borus

Pain forced retired teacher Jackie Beyea to avoid activities she loved, like walking her dog. “I really felt bad that these walks were getting shorter and shorter,” she said.

At 65, after years of pain, she decided it was time to feel great again. Jackie opted for a total hip replacement with Dr. Todd Borus, Rebound Orthopedics, to do the Direct Anterior Approach at Southwest. Thanks to the Direct Anterior Approach, Jackie experienced little pain, only used a walker for a week, and was able to do physical therapy on her own following her three-day hospital stay. “It was an excellent experience,” Jackie commented.

On her first day back home, Jackie was able to bend down to clean her dog’s paws with “no particular pain.” She and her dog are both feeling great again as Jackie continues her Joint Journey.

swJointJourney.org Request our 5-minute free DVD on the Joint Journey

Watch videos

Download our Joint Journal information guide

Link to information about arthritis pain

Direct Anterior Approach helps patient feel great again

PO Box 1600Vancouver, WA 98668

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Take action and feel better. Classes for Joint and Back Pain at Southwest

For class information or to register: swEvents.org (keyword: arthritis) or call 360.514.2190

Menopause 101: Red Hot MamasArthritis and Osteoarthritis at Menopause. Tuesday, April 19, 6pm, Club Green Meadows, Vancouver. For more information and to register, visit swEvents.org

Arthritis 101: how to relieve joint painLearn how to manage your arthritis symptoms and pain, and much more! Held monthly. Upcoming dates: April 13 and May 11

Joint Journey Orientation Classes: hip and kneeFor patients scheduled for knee or hip replacement, learn how to be prepared for surgery and recovery. Held weekly.