关节炎（from nasm experts）

jacky

Arthritis Sunday, February 15, 2009
by dotFIT experts

Arthritis is an inflammatory condition affecting joints in the body.  An estimated 46 million adults have been diagnosed with some form of arthritis.

Osteoarthritis, also known as degenerative joint disease, ostoarthrosis, hypertrophic arthritis, or degenerative arthritis is caused by degeneration of cartilage in joints.  Without cartilage, bones wear on the surface, causing pain at the joint.  Commonly affected joints include the hands, knees, hips, and spine.

Symptoms

• Joint soreness after periods of overuse or inactivity.
• Stiffness after periods of rest that goes away quickly when activity resumes.
• Morning stiffness, which usually lasts no more than 30 minutes.
• Pain caused by the weakening of muscles surrounding the joint due to inactivity.
• Joint pain is usually less in the morning and worse in the evening after a day’s activity.
• Deterioration of coordination, posture and walking due to pain and stiffness.
  

Rheumatoid Arthritis is a chronic disease with no known cause or cure.  The body’s immune system mistakenly attacks its own joints, causing an inflammatory response.  It commonly begins in smaller joints such as the fingers, hands, or wrists, and usually has a symmetrical effect on both joints (if one hand or finger hurts, so will the other).

Symptoms

• Fatigue.
• Stiffness, particularly in the morning and when sitting for long periods of time. Typically, the longer the morning stiffness lasts, the more active your disease is.
• Weakness.
• Flu-like symptoms, including a low-grade fever.
• Pain associated with prolonged sitting.
• The occurrence of flares of disease activity followed by remission or disease inactivity.
• Rheumatoid nodules, or lumps of tissue under the skin, appear in about one-fifth of people with RA. Typically found on the elbows, they can indicate more severe disease activity.
• Muscle pain.
• Loss of appetite, depression, weight loss, anemia, cold and/or sweaty hands and feet.
• Involvement of the glands around the eyes and mouth, causing decreased production of tears and saliva (Sjögren’s syndrome).
  

Impact of exercise

• Maintain muscle strength around affected joints.
• Decreases bone loss.
• May help control joint swelling and pain.
• Lubricates cartilage of joint, reducing stiffness and pain.
• Promotes weight loss, reducing pressure on joints.
  

Exercise specifications

• No high-impact activities such as running or jogging.
• Bicycling, rower, treadmill walking, elliptical trainer and swimming are acceptable.
• Water aerobics are recommended because of decreased pressure on joints.
• Avoid heavy lifting and high repetitions.
• Moderate intensity aerobic exercise (60-80% max heart rate, or a “fairly easy” to “hard” pace).
• Modified exercises for the affected joints.
• Do not exercise a joint if it’s inflamed.
  

Nutrition & Supplementation
A diet rich in fruits, vegetables, and healthy fats in nuts and oil contain many nutrients beneficial to managing arthritis.

B vitamins including folic acid – Found to ease pain and tenderness in individuals with arthritis in their hands.
• Sources:  Liver, beans, greens.
  
Vitamin C – An antioxidant that fights inflammation and repairs cartilage.
• Sources:  Colorful fruits and vegetables, such as oranges or peppers.
  
Vitamin D – May protect cartilage in your joints.
• Sources:  Sunlight, fortified dairy foods, seafood, eggs.
  
Vitamin E – Human and clinical trials show this vitamin reduces pain.
• Sources:  Nuts (almonds, peanuts, hazelnuts), green vegetables.
  
Boron – Human studies have been conducted showing even a minor dose of boron can reverse symptoms of osteoarthritis.
• Sources:  Raisins, nuts (almonds, hazelnuts), dried apricots, avocados.
  
• Ginger – Three quarters of osteoarthritis sufferers reported significant relief of aches, pain, and swelling when they were given 5 grams of ginger daily.  The more they ate, the better they felt.
• Glucosamine – Produced naturally by the body, glucosamine plays a major role in the production of cartilage.  Research shows additional glucosamine may ease pain and preserve joints.  It may be a few months before you notice the results.  Talk to your doctor before you supplement with glucosamine.
  

Stretching Protocol
(click on exercise for instruction & illustration)
Tennis watcher
Turtle
Seated knee to chest
Sit & reach
Rear calf stretch
Ankle circle
Gas pedal
Wrist stretch seated
Finger taps
Rotator cuff
Shoulder rolls

Training Protocol
See “Don’t Let Arthritis Stop You”

Resources
“Arthritis” on The Centers for Disease Control and Prevention website:  www.cdc.gov/arthritis

The Arthritis Foundation:  www.arthritis.org


References

“Boron Rich Foods – Sources of Boron.”  AlgaeCal website.  5 December 2008.  
<http://www.algaecal.com/boron/boron-sources.html>

Clark, Micheal A., Lucett, Scott C., and Rodney J. Corn.  2008.  NASM Essentials of Personal Fitness Training, 3rd ed.  Baltimore, MD, Philadelphia, PA:  Lippincott Williams & Wilkins.

Editors of FC&A Medical Publishing.  2004.  Fitness for Seniors:  Amazing Body Breakthroughs for Super Health.  Peachtree City, GA:  FC&A Medical Publishing.

Knopf, Karl, Ph.D.  2004.  Stretching for 50+.  Berkeley, CA:  Ulysses Press.

Minor, MA.  Exercise in the treatment of osteoarthritis.  1999.  Rheum. Dis. North Am.  25:  397-415.

Null, Gary.  1999.  Get Healthy Now!  With Gary Null:  A Complete Guide to Prevention, Treatment and Healthy Living.  New York, NY:  Seven Stories Press.

“Osteoarthritis.”  The Arthritis Foundation.  4 December 2008.
<http://www.arthritis.org/disease ... &df=effects>

“Rheumatoid Arthritis.”  The Arthritis Foundation.  4 December 2008.
<http://www.arthritis.org/disease ... &df=effects>

“Vitamin E.”  National Institute of Health:  Office of Dietary Supplements.  5 December 2008.
<http://ods.od.nih.gov/FACTSHEETS/VITAMINE.ASP#h2>





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