Movement as a Preventative Measure for Arthritis: Evidence-Based Insights and Treatment Options

Arthritis, a term encompassing a variety of joint disorders, is a leading cause of pain and disability worldwide. The two most common types, osteoarthritis (OA) and rheumatoid arthritis (RA), both lead to joint inflammation, stiffness, and decreased mobility. Although arthritis cannot always be prevented, research has shown that maintaining movement through regular exercise and physical activity plays a crucial role in preventing, delaying, and managing the condition.

In this blog post, we will explore how movement acts as a preventive measure against arthritis, backed by evidence-based research, and discuss treatment options like chiropractic care and physical therapy that can enhance movement and improve the quality of life for individuals affected by arthritis.

The Science Behind Movement and Arthritis Prevention

Arthritis, particularly osteoarthritis, is often linked with aging, joint wear-and-tear, and poor lifestyle choices, such as inactivity or excess weight. The key to mitigating these risks lies in how our body moves. Movement is not only beneficial for strengthening muscles and maintaining flexibility, but it also promotes joint health and can reduce the symptoms of arthritis.

1. Improved Joint Function and Lubrication

Our joints rely on synovial fluid, which is responsible for lubricating and cushioning the cartilage. When we move, the movement stimulates the production and circulation of this fluid. This helps keep the cartilage healthy, preventing it from wearing down prematurely. Inactivity, on the other hand, leads to reduced fluid circulation, causing joints to become stiff and more prone to damage. Even light physical activity, such as walking or stretching, can stimulate the joints, reducing the risk of stiffness and enhancing flexibility.

2. Strengthening Muscles and Joint Support

Muscles play a crucial role in supporting the joints. When muscles around the joint are strong, they act as shock absorbers, reducing the load on the joint and preventing excessive wear. Movement, especially strength training exercises, helps build muscle mass, which in turn provides stability to the joint. This is particularly important for people at risk of osteoarthritis, as stronger muscles help protect the cartilage from excessive strain. In fact, a study published in the Journal of Aging and Physical Activity found that strength training improved muscle strength and functionality, which led to better joint protection in individuals with osteoarthritis.

3. Maintaining Healthy Weight

Being overweight or obese significantly increases the risk of developing arthritis, especially in weight-bearing joints like the knees, hips, and spine. Excess weight places additional stress on these joints, accelerating cartilage breakdown and increasing the likelihood of osteoarthritis. Engaging in regular physical activity not only helps with weight management but also reduces the stress placed on joints, lowering the risk of arthritis. A study published in Arthritis Care & Research found that losing weight through exercise reduced the symptoms of knee osteoarthritis and slowed the progression of the disease.

Evidence-Based Research on the Benefits of Movement for Arthritis

There is a growing body of research supporting the role of exercise in both preventing and managing arthritis. A large review of studies, published in the American Journal of Lifestyle Medicine, concluded that regular physical activity was associated with decreased pain, improved function, and a reduced risk of developing arthritis. Additionally, studies have shown that people with arthritis who engage in physical activity experience lower levels of pain and better mobility compared to those who are inactive.

One significant study, published in The Lancet, found that exercise could reduce symptoms and improve joint function in people with knee osteoarthritis. The study showed that those who participated in physical activity, including aerobic exercises and strengthening exercises, experienced less pain and improved joint function compared to those who avoided movement. These findings are consistent with other research that suggests exercise improves joint health, reduces stiffness, and enhances flexibility.

Treatment Options That Improve Movement

In addition to exercise, several treatments can help individuals with arthritis improve their mobility, reduce pain, and maintain joint health. Two common and effective treatment options are chiropractic care and physical therapy.

Chiropractic Care

Chiropractic care involves the manual adjustment of the spine and joints to restore proper alignment and function. Chiropractors use a range of techniques, such as spinal manipulation and soft tissue therapy, to reduce pain, increase mobility, and promote healing. For arthritis patients, chiropractic care focuses on improving joint mobility, reducing inflammation, and alleviating muscle tension. Research published in The Journal of Manipulative and Physiological Therapeutics has shown that spinal manipulation can be effective in reducing pain and improving joint function in individuals with osteoarthritis.

For example, chiropractic adjustments may help restore proper alignment in the spine, reducing pressure on the joints and alleviating discomfort. Moreover, chiropractic care often includes guidance on posture and ergonomic practices, which can help prevent joint strain and improve overall movement patterns.

Physical Therapy

Physical therapy (PT) is a cornerstone treatment for arthritis, as it focuses on improving movement, strength, and flexibility while reducing pain. Physical therapists design individualized exercise programs that target the muscles and joints affected by arthritis. These programs often include stretching, strengthening exercises, and low-impact aerobic activities. A physical therapist may also use modalities such as heat, cold, ultrasound, or electrical stimulation to reduce inflammation and improve circulation.

A systematic review published in Arthritis Research & Therapy highlighted that physical therapy was particularly effective in reducing pain and improving function in individuals with knee and hip osteoarthritis. Furthermore, the study found that supervised physical therapy programs had long-term benefits, including improved mobility and quality of life.