20 Jan 2011
Ageing, injury and disease can damage our joints but low-impact exercises can prevent wear and tear.
As you grow older, aches and pains in your joints seem inevitable.
That is because age is the most common reason for wear and tear of joints, especially in the knee and spine. The older the patient, the more likely the problem will occur, said Dr Francis Wong of Orthopaedics International.
However, young people may also be affected by aches and pains. Wear can be accelerated in joints damaged by trauma, disease or misalignment due to congenital defects or fractures, said Dr Wong.
People who have damaged their joints before may still experience pain after their injuries have healed, when the damaged areas are stressed, said Dr Wilson Wang, orthopaedic surgeon at National University Hospital. This can happen even when the person is performing normal activities, he said.
The best way to care for your joints is to prevent unnecessary injury to them. Once damaged, a joint may not recover completely.
Doctors recommend moderate exercise starting from adolescence to keep joints supple. That is the best time to inculcate healthy lifestyle habits that will see a person through life.
Exercise strengthens cartilage quality and the supporting muscles around the joint, improves fitness and the range of motion of joints and conditions muscles.
It is never too late to start exercising, said Dr Yeo Seng Jin, orthopaedic surgeon at the Singapore General Hospital.
People who lead sedentary lifestyles should begin exercising.
As a person ages, his body tissue becomes less healthy and resilient to the normal stresses of everyday living. Forces on the joints are more likely to cause structural damage after a person reaches 50 years old, Dr Wang said.
Ageing wears out the lining cartilage, causes splits and ulcers in cartilage and bone, and the degeneration of the meniscus, the knee's cartilage shock absorber.
But even injuries sustained during a person's youth can become chronic, so it is important to take care of one's joints, said Dr Wang.
To prevent joint damage, avoid jumping from great heights and excessive and repetitive high-impact exercise routines.
People who participate in competitive sports are advised to undergo proper training and supervision.
Taiji may be one way to promote joint health. Though more studies have to be done, a paper published in American Journal Of Physical Medicine & Rehabilitation found it can improve balance, flexibility and strength.
Once a person has osteoarthritis in a joint – with the cartilage wearing out and growth of bone spurs called osteophytes – full recovery is unlikely.
So, in serious cases where patients have disabling pain, stiffness or deformities in the damaged joints, surgery, such as joint replacement or reconstruction, may be needed.
Orthopaedic surgeon Kevin Yip at the Singapore Sports & Orthopaedic Clinic said studies show that knee problems are the most common joint problems in Asians, while hip problems are more common among Caucasians.
Dr Bernard Thong, senior consultant and head of the department of rheumatology, allergy and immunology at Tan Tock Seng Hospital, said the most common joint disease seen here is osteoarthritis, followed by gout and rheumatoid arthritis.
Dr Wong advised anyone who has pain and injury in the joints to see a doctor early.
Dr Yeo added that being overweight adds more stress to the joints, so keeping one's weight in check helps protect the joints.
JOINT WORKOUT
HIP STABILISATION: This improves joint alignment and prevents strain from twisting and turning motions. Ensure that the pelvis does not tilt while bringing it up and down. Repeat 10 times per session per day.
KNEE STRETCHING: Quadriceps stretching prevents knee stiffness. Hold for 15 seconds and repeat three times per session per day.
KNEE STRENGTHENING: Strong quadriceps protects the knee joint from strain. Take a step forward with the right leg, ensuring the toes are aligned further than the knee. Then, lower the left leg.
Repeat the steps for the other leg. Repeat 10 to 30 times per session per day.
Click here for jpeg format
Dept of Orthopaedic Surgery
« Back to previous
page
back to top