From msn.com/en-us
Ever hear a click when you bend down? Knees aren’t feeling as good as they once were? You’re not alone. Knee arthritis, in particular osteoarthritis (OA), is a common concern as people age, and it affects the mobility and quality of life for millions of people across the globe. In the United States, OA is the most common form of arthritis, affecting a staggering 32.5 million adults. Its symptoms are unmistakable: pain, stiffness, and reduced flexibility impact weight-bearing joints on the knee, which can lead to severe discomfort and limitations in the activities and abilities of its sufferers.
However, the news isn’t all bad. A study published earlier this year in Medicine & Science in Sports & Exercise reveals that people who cycle regularly throughout their lives are less likely to develop knee arthritis, a ground-breaking revelation in arthritis prevention. Given the prevalence of OA in the U.S., promoting joint health and enhancing mobility is an essential message for healthcare providers (and future ones) to share with patients, especially in family health. For those pursuing courses like the online MSN FNP program, staying up to date with this cutting-edge research could be essential for giving patients the best avenues for care to improve their health outcomes.
Understanding osteoarthritis and its burden on knee health
OA is a degenerative joint disease, meaning it gradually wears down the cartilage in the joints of the knees. This begins with pain and swelling, then leads to decreased joint function, meaning patients lose range of motion within the knee. OA itself isn’t specific to just the knees, either: the condition can affect hips and hands, too. Age, weight, previous injuries to the knees, and repetitive joint use, particularly from high-impact exercises or occupations, are generally considered to be risk factors and can lead to serious limitations on what patients can do in their day-to-day lives.
However, OA can and does affect nearly anyone, regardless of lifestyle or risk factors. Traditional treatments for the condition focus on symptom management through pain relief medications, physical therapy, and sometimes, in more severe cases, surgery. Once cartilage has degraded, it will not grow back, so prevention of the condition is incredibly important, especially as populations continue to age.
The Study: Biking and knee arthritis prevention
The study, titled “Bicycling over a Lifetime Is Associated with Less Symptomatic Knee Osteoarthritis: Data from the Osteoarthritis Initiative”, examines how a lifetime of cycling impacts the prevalence and severity of knee arthritis. The study looked at data from 2607 participants aged 45 to 79 and administered a questionnaire about four time periods throughout their lifetime: ages 12-18, 19-34, 35-49, and over 50. These questions were about their cycling habits and could include anything from indoor, stationary cycling to outdoor cycling, and roughly half of all participants reported consistent cycling habits throughout these stages of life.
The findings of the study, though, were quite telling. Those in the group that cycled consistently were found to be 17% less likely to experience knee pain, and a whopping 21% less likely to develop symptoms of knee arthritis as they aged. Given the size of the study, this could be an indicator that regular cycling could serve as a protective measure for knee health and reduce the risk of developing the condition later in life. This highlights the importance of low-impact, aerobic exercise in maintaining the regular function of the knees and preventing the degradation of joints and cartilage.
So, why cycling?
Hopping on a bike is low-impact on your body and promotes joint mobility without excessive stress on any part of your leg. Unlike running or other high-impact sports, you’re not placing consistent stress on any part of the knee, meaning that even those experiencing mild joint discomfort can participate. What’s great is that it also improves joint mobility and flexibility, and helps maintain a natural range of motion. The circular movement of pushing the pedals encourages the release of synovial fluid, a lubricating substance that plays a major role in preserving cartilage and reducing wear and tear on your knees.
Cycling also strengthens the muscles surrounding your knees, like the quadriceps, hamstrings, and calves. Strong muscles are a natural brace for the knee joint, with research indicating that people who have strong, stable muscles surrounding the knee experience fewer symptoms of OA on average.
Where do I sign up?
Luckily, if you’ve already learned how to ride a bike, then getting back on is like… riding a bike. Your body and muscles remember how to keep you balanced as you set off, even if it’s been years since you’ve hit the streets on two wheels. However, if you’re new to the activity, keep it light: begin with short rides on flat, soft terrain, and don’t be afraid to take it as slow as possible. Start with 10-15 minutes a few times a week, and gradually ramp up your duration and intensity as stamina and comfort improve.
If you don’t want to brave the outdoors, stationary bikes are just as good, and allow you to adjust resistance in the comfort of your own home. Start with a low resistance to avoid putting undue pressure on your knees, and gradually work your way up.
Remember, it’s a marathon, not a sprint, so don’t go in too hard or fast or you could risk injuring yourself and getting into a worse position than when you began. Make sure your form is smooth, and your bike is well-fitted to your height and leg length – if you’re using a stationary bike at a gym, always take the time to adjust, as a bike that doesn’t fit you could hurt you in the long run!
Research emphasizes the role of lifestyle in combatting osteoarthritis, and cycling is proving to be a difference-maker in keeping your knees safe and healthy as you age. It’s also lots of fun and can be a great way of getting places provided your city has the infrastructure to support it. For anyone interested in keeping their knees healthy, the message is clear: it’s never too early, or too late, to cycle towards a pleasant future with bulletproof knees.
DISCLAIMER – “Views Expressed Disclaimer: This article is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health.
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