Contents - 3 minute read:

• Inform - Got knee or hip arthritis , here are the evidence based recommendations

• Motivate - What will you do to celebrate on July 24th ?

• Celebrate - Those who had joint replacements and are still high flyers

As life goes on, our bodies start to change. Some changes are visible on the outside like greying hair and wrinkles on the skin. The body changes on the inside too, our joints, particularly the weight bearing joints like the hips and the knees start to become roughened around the joint edges. These changes are a normal response to aging. Starting to see age related change to a joint on x-ray does not mean that you are going to experience problems. A study in the British Medical Journal suggests that if you are aged 40+ then up to 43% of the population will have osteoarthritis ,age related changes in their knees even without pain. But what do you do if you are experiencing joint pain? What is the best method of managing the symptoms to get you back on track? We take a look at the latest evidence on managing osteoarthritis so you can take joint pain in your stride.

The National Institute of Clinical Excellence (NICE) has reviewed the latest evidence and updated their guidelines from 2014. Let’s review some of the recommendations. Press the link above if you would like to review in more detail. Early symptoms of osteoarthritis (OA) in those aged 45+ are; pain with activity and mild morning stiffness lasting no more than 30 minutes

• Exercise - Exercise can be the first line of approach. It needs to be tailored to the individual. For instance if the surrounding muscles are weak, then a strengthening programme to better support the joint is needed. If you are struggling to walk due to pain, exercise that reduces weight bearing on the affected part might the best starting point such as cycling or exercising in water. If you are unsure what form of exercise you should be taking, then a visit to your local physiotherapist would be helpful 😃 

• Manual therapy - If your hip or knee joint is stiff and movement limited, then manual therapy carried out by a physiotherapist can be useful

• Weight Management - If you are carrying too much weight then any weight loss is likely to be beneficial , 10% reduction is better than a 5% reduction in weight - A dietician appointment can be useful here

• Walking Aids - Using a walking stick to support a sore joint even temporarily can be considered

• Pain medication - Non steroidal anti Inflammatory medication can be helpful either a gel to rub on , particularly for the knees, or in tablet form. The lowest dose possible should be used. If you are considering taking a new medicine always discuss with the pharmacist to ensure it is appropriate for you. If you are still not managing pain , then a steroid injection into the joint maybe a consideration

• Orthopaedic referral - If your joint pain is significantly impacting your life and the above recommendations are unsuccessful or not appropriate for you, then do speak to your doctor about onward referral to a joint specialist at the hospital

So now you are equipped with the latest evidence. If you aren’t able to get your joint pain under control and are considering a joint replacement then the next article is for you as we look at people who bounced back as strong as ever following surgery

Wednesday's exercises involve practising standing on one leg, an essential skill for balancing. Press the button and give them a try !

Andy Murray in 2019 had hip resurfacing surgery. The hip is a ball and socket joint and the surgery involves smoothing of the ball and placing a metal implant into the socket. He has bounced back and is still playing competitive tennis

Arnold Schwärzenegger had a hip replacement. He is well known for his strong muscles but had a hip replacement aged 55 . He still managed to film Terminator 3 after this and launch his political career.

Sir Alex Ferguson, the Retired Manchester United Manager had a hip replacement in 2013. He is still regularly seen at Old Trafford enjoying Saturday afternoon football

In short , don’t let joint pain get you down. Our bodies change as we age but pain and immobility doesn’t have to be part of aging. If you are struggling with joint pain look at where you can help yourself and consider a visit to your local GP .

International Self Care day was established in the UK in 2011. It is celebrated on the 24th June and is an opportunity to prioritise yourself so you can be your best self for others . Taking time for yourself should not be a guilty pleasure. It is thought that this is the foundation of a healthy society. What will you do on July 24th to celebrate?

Here are some suggestions if self care is not part of your regular routine :

• Spend a blissful hour or two with a book

• Sit outside and enjoy a cup of coffee

• Go for a swim

• Call up an old friend

• Going to bed early

• Getting a massage

Are you active and would like to feature here? We would love to hear from you! Get in touch, preferably with a picture so we can celebrate and promote you living your best life. Just reply to this newsletter