What is osteoarthritis?
Osteoarthritis is a condition that causes joints to become painful and stiff. It’s the most common type of arthritis in the UK.
Private Facebook group is for parkrunners affected by arthritis and MSK conditions to share advice, tips, opinions and stories on all things related to Parkrun.
Watch this short video explaining what osteoarthritis is and how it impacts the joints.
What is Osteoarthritis?
Osteoarthritis is the most common type of arthritis, affecting around 9 million people in the UK, with a higher prevalence among women. It typically occurs in people over the age of 45 and can cause pain and stiffness in the joints. The most commonly affected joints are the knees, hips, back, feet, and hands.
To understand osteoarthritis, it’s helpful to first look at how a healthy joint functions. A joint is where two or more bones meet, allowing them to move freely without excessive movement. Joints are held together by a capsule and ligaments, and they have a soft inner lining called the synovium. The synovium produces a thick fluid that protects the joint and facilitates smooth movement. Additionally, thin layers of tough, slippery tissue called cartilage serve as a protective cushion to prevent bones from rubbing against each other. Muscles are attached to tendons, which in turn are connected to bones; when muscles pull on tendons, they move the bones.
Osteoarthritis begins when the cartilage starts to thin or roughen. This can occur naturally as part of the aging process, but certain factors can increase the likelihood of its development, such as being overweight or experiencing an injury. Once the cartilage begins to degrade, the body initiates a repair process to compensate for the loss. While this process can be effective, it may also lead to additional complications. For instance, new bone growth may occur within the joint, and excess fluid can build up, causing swelling and potentially distorting the joint capsule.
If you have osteoarthritis, it’s important to maintain a healthy weight and stay as active as possible. Exercises that strengthen the muscles around the affected joints can help alleviate pain and stiffness. Painkillers can also assist in keeping you active and able to exercise. Living with osteoarthritis can be challenging, but remaining physically active and continuing with your hobbies, daily routines, and social life can significantly help you manage your condition.
Quadriceps strengthening exercises
Watch this short video on quadriceps strengthening exercises.
Quadriceps strengthening exercises
Sit on the floor, sofa, or bed with your legs outstretched. Place a rolled-up towel under one knee. Push down on the towel as if straightening your knee, then pull your toes and foot towards you until you feel your calf muscle stretch and your heel lifts off the surface. Hold this position for five seconds, then relax for five seconds. Repeat this process until you’ve completed ten contractions. Finally, repeat the exercise with the other leg.