Page 26 - May-June-July Life In Naples

HEALTH & FITNESS WHEN IT COMES TO YOUR JOINTS,
IT’S QUALITY NOT QUANTITY
by Paula Allia O ver the past 36 years of being involved
PT, DHSc, MTC, OCS in healthcare and working with
people so many observations have
“What can you been made. It is definitely a known
do to help fact that exercise can help to ward of heart disease,
yourself avoid stroke, cancer, and many other disorders. Whether
debilitating young or old, exercise should be a part of everyone’s
osteoarthritis daily routine. Many people who are chronologically
and other in the last quarter of their lives have stated that the breakdown as well. Rheumatoid arthritis can
”disorders? following are reasons for their longevity: proper
amount of sleep, eating right, drinking plenty of
Fitness Together water, exercising and “everything in moderation.”
335 14th Ave South The interesting thing is that many chronologically
Naples, FL 34102 older adults have total joints or chronic pains
239.263.9348 that have become part of their everyday lives.
Others have no issues. Why? Perhaps movement
FitnessTogether.com/Naples impairments are to blame.
There are many dysfunctions that slowly creep
up on one’s health. What once was not even felt
can reach your pain threshold and it now becomes
an issue. First, wear and tear on the joints over time
can cause osteoarthritis. Secondly, many people
over 50 become osteopenic and if there are no
actions taken to help osteoporosis may result. In
addition, there are several autoimmune disorders
like rheumatoid arthritis that can impact the joints
and cause debilitation.
The bones in the body provide a framework for
muscles and ligaments to attach. Some, like the
ribs, provide protection to essential organs. These
bones join together and create bony articulations
with ligaments and muscles providing support and
some with a meniscus or cartilage to add to joint
integrity. At the ends of the bones there is a shiny
surface called hyaline cartilage and this is bathed
by joint fluids so that smooth motions can occur.
Together, the muscles pull on the bones to create
movement while the menisci, ligaments and shape
or grooves of the bones guide those motions….
BUT…what if there is muscular imbalance or
ligamentous laxity that is allowing for the joint to
be guided in an inappropriate manner? Breakdown
can ensue and this is where the beginnings of joint
osteoarthritis occurs. Abnormal wear and tear
over and over again if an action is not performed
accurately can breakdown the hyaline cartilage and
eventually, joint or bone pain reaches its threshold
and the symptom of pain occurs with resultant
dysfunction of the joint.
Osteopenia is a condition in which the bone
density is low. Studies have cited that 50 percent
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of women over 65 have osteopenia and this can
worsen to where osteoporosis occurs. When a
person has osteopenia, exercise is recommended to
strengthen the bone. Doctors may also recommend
supplements or medication to help get calcium into
the bones to strengthen them.
Some autoimmune disorders can cause joint
deform and break down joints to a debilitating
level.
In all of these instances, exercising appropriately
is key to avoiding further breakdown of the bones
and joints.
Picking the right exercise is pertinent to the
outcome of the bones and joints. Interestingly,
when children start exercising, they are building
the strength in thier basic bony framework. It is
not discussed often enough that kids should be
watched so that they are not developing bad habits
in exercise at a very young age.
It is common that boot camps and group classes
are done all over the country. However, if you watch
many people participating, proper execution of
the exercises is not always done. This is true with
individuals exercising as well. Certain exercises are
better than others to strengthen muscles and bones
with less deleterious results later in life. It would be
ideal to work out hard and not breakdown joints so
much that they need to be replaced in the second
half of life. It is sad to say that total joints are now
being used in people that are younger because the
joints wore out.
What can you do to help yourself avoid
debilitating osteoarthritis and other disorders?
First, take note of your joints and identify any
that may not be aligned within the norm. There
are many professionals out there that can help
you. Second, perform cardio activities that you
repeat motions that are good for the way your
joints are aligned. Pay attention to movement
impairments and try and correct them before going
on to vigorous activities. Finally, the quality of the
execution of exercises is pertinent to your success.
If one participates in activities or exercises that do
not allow for reasonable alignment of the bones,
abnormal wear and tear with excessive repetitions is
inevitable. Be smart…exercise with awareness and
pay attention to form. You can usually all become
more diligent in execution.
Enjoy the summer!
To Your Health!
Life in Naples | May • June • July 2016