Exercise Is Essential for Osteoarthritis

September 21, 2018 in Exercises, Uncategorized

Patients who have osteoarthritis sometimes hear conflicting things. To exercise or not to exercise, that is the question! The evidence is very clear: exercise! We should all be moving as much as we can, regardless of any changes we may see on X-rays. A simple summary of the evidence and some ideas on how to exercise when we have osteoarthritis can be found in this document: Exercise matters

Osteoarthritis is very common and affects most of us from the age of 20. Panic not; this is mostly pain-free and these changes are normal like the grey hair or wrinkles that most of us will acquire at some stage. Physical activity is a great way to manage aches and pains despite having osteoarthritis. You may find this post on exercises for back pain interesting.

MRIs of people that aren’t experiencing back pain have shown that:

  • 37% of 20 year olds, 80% of 50 year olds, and 96% of 80 year olds have disc degeneration
  • 30% of 20 year olds, 60% of 50 year olds, and 84% of 80 year olds have disc bulges

Over 70% of people in their twenties have disc bulges in the neck without neck pain!

So, don’t worry if medical imaging has shown some of these changes: keep moving, and if you feel stiff or achey, feel free to contact us.

Low back pain: what exercises can I do to help?

January 29, 2015 in Exercises, General Interest, Pain posts, Treatments

Back exercisesPatients often ask me “What can I do to avoid my back pain coming back?” An excellent question that probably sounds like easy to answer, and you would expect me or any other health professionals answer it easily. The trouble is, there is no definite answer or I should say there was no definite answer. There has been a debate for decades about whether we should stretch or strengthen bad backs. There were lots of different opinions but no clear evidence on which might be better. A very big study (1) was very recently published in one of the leading back research journals. They assessed whether strengthening or stretching was more effective for patients with recurrent episodes of low-back pain. To do this, they followed 600 hundred patients over 10 years. They were divided in four groups:

  • 150 patients performed strengthening exercises,
  • 150 patients performed stretching/flexibility exercises,
  • 150 patients performed strengthening exercises and used abdominal bracing* (this refers to contracting muscles – not to wearing a lumbar support! See at the end of the article for more information on bracing) in daily activities/exercises,
  • 150 patients performed flexibility exercises and used abdominal bracing in daily activities/exercises.

 

To compare the effects of these exercises, they assessed the 600 patients over 10 years on 6 outcomes:

  • frequency, intensity, and duration of pain,
  • frequency, intensity, and duration of exercises.

 

And their results were….. drum roll….

  • No differences between the strengthening and stretching groups
  • The bracing groups improved more than the non-bracing groups on: pain intensity (almost 2 times lower), pain frequency (more than 1.5 times lower) and pain duration (more than 1.5 times shorter)
  • Interestingly, the bracing groups did their exercises more frequently than the non-bracing groups. The intensity and duration were similar.

In other words, the activity performed by people who have recurrent low back pain may not be that relevant to pain outcomes but more how often the activity is performed! Of course the activity still needs to either strengthen or stretch (any kind of sport or classes including Pilates or Yoga, etc).

Abdominal bracing may be helpful, but in this study it may have played a role in reminding patients to perform their exercises regularly rather than having a mechanical effect. This study can’t tell us how abdominal bracing may have affected the outcomes.

 

Low back pain is affected by many factors other than purely mechanical ones (more information here). Tackling these factors alongside doing some physical activity would of course be more beneficial!

 

(1) Aleksiev, A. R. Ten-Year Follow-up of Strengthening Versus Flexibility Exercises With or Without Abdominal Bracing in Recurrent Low Back Pain. SPINE 2014;39(13):997 – 1003

 

* The authors define bracing as such: “The abdominal bracing groups received additional training to incorporate bracing in daily living activities and exercises without interrupting the breathing “brace and breathe.” The most important requirement was to initiate abdominal bracing immediately before any whole-body movement/exercise, shifting the body center of gravity away from the bearing surface. Bracing intensity and duration was dependent on the individual judgment and the situation—the higher/longer the physical demand the higher/longer the bracing intensity. Every patient received instructions to self-perform the learned bracing and/or exercise as frequently as possible throughout the day with self-judged duration and intensity.”

Plantar fasciitis – should we stretch or strengthen?

September 27, 2014 in Exercises, General Interest, Pain posts, Treatments

plantar fasciitis osteopathy treatmentPlantar fasciitis is the most common cause of heel pain. The plantar fascia is a strong band of tissue (like a ligament) that goes from the heel to the middle foot bones. It supports the arch of the foot and also acts as a shock-absorber.

When patients come to me with what appears to be plantar fasciitis, I like to look at the patient’s gait, how the patient walks and stands, and then I assess the mobility of the feet, ankles, legs, pelvis and back (amongst other things). I try to consider the different structures that may affect the plantar fascia and see how I may be able to help. After treatment, I give advice and exercises most of the time. The advice I give follows the recommendations of a recent study¹ that compared the effects of stretching the plantar fascia every day with high-load strength training every other day.

Both groups wore shoe inserts. The short term effects were significantly better for the stretching group but the middle and long term effects were better for the strengthening group.

Here is how the exercises were carried out (please note that this post is informative; if you experience similar symptoms, you need to have a proper diagnosis and a health professional to verify that these exercises are suitable for you):

– stretching:

plantar fasciitis stretching

– high load strengthening exercise:

Plantar fasciitis strength training

 

There are different things that need to be also be considered, such as your footwear and the impact of the physical things you do in your life on the plantar fascia. Osteopathy can help restore movement and function to decrease the load on the plantar fascia. More information on first appointments here.

 

1. M. S. Rathleff, C. M. Mølgaard, U. Fredberg, S. Kaalund, K. B. Andersen, T. T. Jensen, S. Aaskov andJ. L. Olesen. High-load strength training improves outcome in patients with plantar fasciitis: A randomized controlled trial with 12-month follow-up. Scandinavian Journal of Medicine & Science in Sports; early view.