Osteoarthritis: Movement at the Service of Joint Comfort
Osteoarthritis is often perceived as an inevitable part of aging. Long considered simple mechanical wear and tear, we now know it is far more complex. What role can physical activity play in relieving joint pain?
Physical Activity: Your Joints' Natural "Lubricant"
The experts' message is clear: we must stop believing that exercise necessarily damages osteoarthritic joints. On the contrary, a sedentary lifestyle is a risk factor for chronic pain. Movement acts like a pump: when you move, the cartilage compresses and then releases, allowing synovial fluid to circulate, bringing in nutrients and flushing out waste.
Without physical activity, synovial fluid stagnates, cartilage deteriorates, and joints become stiffer and more painful. Thus, regular and adapted activity maintains joint flexibility and slows down cartilage wear.
Three Fundamental Benefits of Regular Activity:
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Muscle strengthening: Strong muscles around a knee or hip act like natural braces. They stabilize the joint and absorb part of the shock, reducing pressure on the cartilage.
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Secretions of beneficial substances: Moving muscles secrete molecules capable of boosting immunity and fighting local inflammation.
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Lubrication: Movement promotes the production of synovial fluid. This natural "fluid" nourishes the cartilage and limits painful friction, helping to preserve joint flexibility.
What Program Should You Adopt to Relieve Osteoarthritis?
Joint well-being doesn't require becoming a high-level athlete, but it does require consistency. Experts recommend:
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30 minutes of physical activity, ideally 5 days a week. This can include brisk walking, swimming, or cycling—so-called "low-impact" sports that are gentle on the joints.
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3 muscle-strengthening sessions per week, using small accessories like light dumbbells or a gym ball.
Limiting Immobility: A Constant Strategy
While rest may be necessary during an acute inflammatory flare-up, it must not become permanent. The goal is to stay active to avoid stiffness (ankylosis). Making movement a priority can become a powerful lever for your daily well-being.
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