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What is osteoarthritis?
Osteoarthritis (OA) is the most common form of arthritis, estimated to affect 630 million people worldwide. [1]
- osteo: meaning bone
- arthro: meaning joint
- itis: meaning inflammation
According to most medical sources, it’s a degenerative and progressive “disease” of the joint. It occurs when the protective cartilage on the ends of your bones wears down over time. One can expect to have mild to extreme pain and discomfort (depending on the severity of the condition), symptoms of stiffness/tenderness, and reduced mobility/flexibility (or range of motion). Some may also experience a “grating sensation” when moving, and even develop bone spurs around the affected joint. [2]
So what happened?
Well, first you have to understand is that the body is constantly breaking down and rebuilding itself. Cells don’t last forever. Depending on the individual cell and the load on that cell, they can live from hours to years. The lifespan of white blood cells, for example, is about 3-4 days; whereas red blood cells get recycled every 120 days. Your entire liver can regenerate in as little as 1 year, and even your entire skeleton is brand new after about 10 years. [3]
Are your bones alive? In defining “alive”, the dictionary says,
“The property or quality that distinguishes living organisms from dead organisms and inanimate matter, manifested in functions such as metabolism, growth, reproduction, and response to stimuli or adaptation to the environment originating from within the organism.”
When you break a bone, it heals, doesn’t it? So, in response to a stimulus (let’s say, a baseball bat), your bone will adapt and reproduce. Did you go to the skeleton dealership and trade in your framework for a larger model as you were getting bigger? No. Your bones grew.
See, inside your bones, you have osteocytes and chondrocytes – cells responsible for producing and maintaining collagen and other substances that make up your bones and cartilage. You also have osteoblasts (bone-forming cells) and osteoclasts (bone-resorbing cells). As required, your body creates and breaks down your bone and other tissues to adapt to its environment. [4]
As the body is confronted with toxins and time, it will try to repair. If, however, you’re not providing your body what it needs (by way of nutrition and exercise), and otherwise getting in the way of the repair process (e.g. exposing your body to chronic physical, chemical and emotional stress) – you’re gonna wear out.
It’s pretty simple:
Rate of Repair > Rate of Wear = Health
Rate of Repair < Rate of Wear = Disease
Think of it this way…your body is in a constant tug of war between living and dying. We want to make sure to maximize those things that promote health, and limit those thing that lead to disease.
Anyway, back to the topic at hand.
So, what did your doctor say?
Well, according to the Hospital for Special Surgery in New York (who is ranked #1 nationally in orthopedics, is the United States’ oldest orthopedic hospital, and who performs more knee and hip replacement surgeries than any other hospital in the US), here’s what you can expect… [5]
“Treatment is aimed at control of pain by decreasing inflammation in the joint and with analgesics; oral medications may be prescribed, or injections into the joint. With the help of the physician and literature from the Arthritis Foundation, patients should first educate themselves about the disease and the various therapy modalities, such as physical and occupational therapy, especially the importance of exercise. It is also wise to maintain good nutrition and, if you are overweight, to reduce your weight.”
Only at the end do they mention nutrition and exercise. We’ll later reference studies and clinicians who assert that reversing OA naturally through nutrition, supplementation, chiropractic adjustments and exercise isn’t just possible, but likely. But first, let’s investigate the medical system’s primary mode of care – to control your pain. NOT to fix the issue.
What drugs are being prescribed?
Analgesics and NSAIDs
The first strategic onslaught to your body will be over the counter and prescription Analgesics, such as Tylenol; and Nonsteroidal Anti-Inflammatory Drugs (NSAIDs), such as Advil, Motrin, and Aleve. Although effective in reducing pain and inflammation, these drugs introduce other effects that aren’t very desirable – most notably heart attacks and strokes, as warned by the FDA in 2005 and who further strengthened that warning in 2015. [6] Your next concern should be your gut, as 71% of those who were exposed to NSAIDs for more than 90 days had visible injury to their small intestines (including erosion and ulcers, leading to indigestion and further bowel complications or dysfunction). [7] Acetaminophen is known to cause liver damage, and is the leading cause of acute liver failure in the US and UK. [8] Sign off your kidneys, too, as NSAIDs have been linked to kidney disease and acute kidney failure. [9] What might be even more alarming (assuming you can live with the increased risk to your liver, kidneys, stomach, intestines, cardiovascular system and immune system), is that these drugs have been proven to not be effective in the treatment of OA and even accelerate the progression of the disease! [10] [26]
COX-2 Inhibitors
COX-2 inhibitors are simply a more selective drug than NSAIDs (where NSAIDs block both COX-1 and COX-2 enzymes, COX-2 inhibitors only block the latter). They are touted as being just as effective at reducing pain, inflammation and fever, but allegedly without all the damaging effects on the gut. However, studies show they are also just as dangerous as NSAIDs in causing heart attacks, strokes, and damage to your liver and kidneys; as well as to your stomach and intestines (albeit to an advertised “lesser extent”). [11] Celecoxib is the only COX-2 inhibitor currently available in the United States. Rofecoxib (Vioxx – discontinued in 2004) and valdecoxib (Bextra – discontinued in 2005) are no longer available because they increased the risk of heart attacks and strokes. However, even with the voluntary withdrawal, some still think there’s a market for this deadly drug. [18] [19] I mean, you may die from a heart attack or stroke, but at least your knees won’t hurt, right? Two other products, Arcoxia (etoricoxib) and Prexige (lumiracoxib) are both prescribed in other countries, but have been rejected by the FDA. Prexige was removed from the market in Australia and Canada due to related liver complications. [12]
Tramadol and stronger painkillers (oral and injections)
Tramadol (Ultram), an even stronger pain medication, is considered an opiod agonist – meaning it’s a narcotic. It’s listed by the Drug Enforcement Administration (DEA) as a “schedule IV controlled substance” (along with Valium, Xanax and Ambien) due to its addictive characteristics – even though the FDA believed it had low potential for abuse. [13] Assuming you take it as directed, be prepared for side effects to include dizziness, constipation, dry mouth, nausea, upset stomach loss of appetite, insomnia, digestive distress, allergic reactions, difficulty swallowing or breathing, agitation, hallucinations, lack of coordination, sleep apnea, seizures and (oh yeah) cognitive impairment and slowed reaction times as well as serotonin syndrome. [14] [15] Stronger painkillers (such as codeine and propoxyphene) come with a similar laundry list of trade offs, too – albeit none more serious than death. A 2015 Australian study found codeine-related deaths more than doubled in 10 years, and the manufacturer even warns of the primary risk, hypoxia – even in moderate therapeutic doses. [16] [17] Even the CDC Director, Thomas Frieden, M.D., M.P.H. went on record in 2011 saying, “overdoses involving prescription painkillers are at epidemic levels and now kill more Americans than heroin and cocaine combined.” [20] Which was later proven only to have gotten worse with the NIH recording over 19,000 American deaths from Opioid Pain Relievers in 2016. [21]
What your doctor might not tell you (or know)…is that a study in 2016 actually found that opioid use for pain management paradoxically and remarkably doubled the duration of pain and that prolonged pain is a consequence of opioid use in treating chronic pain. [23] WTF!
A study out of the University of Colorado – Boulder also reported, that in one study of rats, they found that rats given morphine experienced postoperative pain for more than three weeks longer than the rats not given morphine. In fact, the longer the mice that received morphine continued to get it, the longer their pain lasted. [24] Professor Grace was quoted in that article, saying:
“Opiates are really effective for acute pain relief. There is no drug that works better. But very little research has been done to look at what it is doing in the weeks to months after it’s withdrawn,”
Look, if I’m in a car accident or fall off a building and break my back – gimme that pill! But! Opioids have no place in the treatment of chronic ailments.
Yet another article out of George Washington University in 2016 showed that opioid exposure is associated with reduced likelihood of healing. [25] Yes. This means that the pain meds you’re being prescribed (solutions offered by your doctor) will not only make the pain worse, but prolong it!
If the oral variety doesn’t help much, you’ll likely be offered localized injections of cortisone. The “success rate” will vary from person to person, and if it does work to dull your pain, it likely won’t last for more than a week or two. [22] Unfortunately, like the other methods described above, this too has similar detrimental and counterproductive results.
Don’t worry, though! There are much more safe and effective means to lower the pain!
But let’s see what your doctor will likely do next.
Antidepressants
I mean, no wonder you’re depressed! What’s been prescribed so far has only made the problem worse. Your pain hasn’t gone away, the outlook hasn’t gotten any better, and now they want to talk about surgery.
The standard method of care has failed to correct the issue.
Your body has been under stress for decades due to poor nutrition, lack of movement, substandard sleep, and constant emotional fatigue. Now your body is being chemically altered – drug after drug – only to undermine its physiological safeguards, and impede its ability to safely adapt to a toxic environment. This just leads to more pain, a greater risk of disease, and…well, yeah…depression.
But hang in there! Heading Healthy is here to help you take back your health!
What’s the final recommendation by your doctor?
Surgery, of course. If it’s worn out – rip it out and put in a new one! Why not?
Just know that this is what the leading expert hospital has to say about going on to surgery. [27]
“Keep in mind that surgery relieves pain more than it restores range of motion. Thus, the decision to undergo surgery is one more of personal wishes than of medical priorities.”
So, again…not going to fix your problem – but there won’t be any pain. Confronted with excruciating pain, I can’t fault anyone for going this route – especially when left with no other options. But when your doctor tells you that you need surgery…remember this quote!
Just know that your implant won’t last forever! Unlike your body (which can heal itself), science has yet to find a repairable metal or plastic. Since the underlying issue hasn’t been addressed, you can anticipate going through another replacement surgery in as little as 10 years from now. [28] You might also be among the 44% of individuals who are falsely advertised to benefit from surgery – those of whom noticed little to no change post surgery. [29] [30] That said, most patients were satisfied with the surgery and derived substantial benefits for daily functional activities. [31]
Even though most hospitals are quick to site that implants are expected to function for at least 15 to 20 years in 85-90% of patients, they also are quick to qualify that statement; stating that, “over time, general wear and tear will loosen the implants and may cause pain, loose particles, infection and instability – requiring more surgery.” [32] As always, do your research and ask yourself if the risks of surgery outweigh the benefits. These risks may include bleeding, infection, blood clots, stiffness and continued pain. [33] From my research, most of the opinions I’ve found on total knee replacements seem to agree that if you’re someone with severe functional limitations (e.g. unable to walk long distances, climb stairs, or otherwise use the knee to function), then surgery may be worth the risks.
As a side note, don’t let your orthopedic scare you by saying, “it’s bone on bone.” If you can move it – in any way – it’s not bone on bone. [56] The joint can regenerate and the bone spurs be reabsorbed.
But!
What if there was another alternative – a safer, no-risk option that, not only healed your aching joints, but had the added benefits of losing weight, increasing energy levels, improving mood, even reversing other conditions you may have!
Wouldn’t that be ideal?
First, we have to truly understand what’s going on when your body correctly adapts to its environment, presenting as osteoarthritis.
Before that, however – repeat the following…
- The body is smart,
- It doesn’t do things by accident, and
- It will adapt to preserve life
If we assume the above statements are correct, then osteoarthritis is not a “degenerative and progressive disease.” Instead, it’s your body’s brilliant and astute adaptation – a biological wonder in self-preservation. The body isn’t providing “symptoms” – rather, CLUES! It’s your body’s way of communicating with you.
Inflammation
The first thing you need to know about inflammation, is that it’s your body’s way of healing and protecting itself. I know it’s annoying, but the redness, swelling, heat, and pain (although uncomfortable) is your body’s defense mechanism. [34]
Inflammation = Repair
So, why on earth would we want to take a drug that interrupts this process? Know that, when you reach for those meds, you’re choosing short term relief at the cost of long term damage. If inflammation is the body’s immune response to a stimulus, wouldn’t it make more sense to listen to our body, identify the stimulus, and fix it?
If the stimulus is not identified, fixed or removed, chronic inflammation will result. Chronic inflammation is bad, “Mmm-kay?”
For example:
Let’s say you have a pebble in your shoe. I can’t imagine walking around all day, every day, with that level of discomfort and pain. But people do it all the time! How? Drugs.
Numbing the pain doesn’t fix the problem…it just makes the pain more bearable. The problem is still there. The pebble is still perceived by your brain. You just don’t feel it. And remember, that pain med you took is also actively blocking your body’s natural means of healing.
So, you’ve gone a few months like this. Now the pain is no longer acute – it’s chronic. Your body needs to adjust. You certainly aren’t listening to the subtle clues, so it’s got to ramp up its efforts to preserve and protect itself.
Confronted with chronic pain, your brain begins to change! [35]
Modifications in the regions involved in cognitive and emotional modulation of pain occur – perhaps explaining why people with long-term chronic pain often develop anxiety and depression.
One pain condition develops into another – people with inflammatory or degenerative joint disease, for example, are almost four times as likely to also have fibromyalgia.
Chronic pain syndromes, such as chronic headaches, fibromyalgia, irritable bowel syndrome (IBS), irritable bladder, pelvic pain, and others, cluster together in an individual; and they shift over time, trading off as to which one is more dominant at any given time.
You’ll develop alterations in sleep patterns (e.g. poor sleep), leading to fatigue and disruptions in cognitive function as well as mood disturbances.
Presenting multiple symptoms leads to more doctor visits. Your general physician will refer you to multiple specialists, leading to multiple tests, and ultimately multiple diagnoses. Of course, the standard methods of care for these issues is not to investigate and fix the problem – but to numb the patient and make them comfortable — more drugs.
More drugs, likely not researched for adverse interactions, cause more adverse effects – leading to more pain and further complications.
All the while, your sympathetic nervous system’s going nuts and responding by, [36]
Rousing up the adrenal glands to spit out hormones (e.g. epinephrine, adrenaline, cortisone, cortisol et cetera),
Leading to physiological changes such as elevated heart rate, elevated blood pressure, rapid breathing, elevated blood sugar, and high levels of cholesterol, reduced digestion…all great when trying to outrun a tiger, but destructive to the body when chronically exposed.
More importantly, while the “fight or flight” (sympathetic nervous) system’s stuck in the ON position, the “rest, digest, and repair” (parasympathetic nervous) system’s muted. Remember at the beginning of this article when we talked about the rate of wear being faster than the rate of repair, and what happens? The body breaks down.
Constant consumption of resources by the body, without being replenished, leads to depletion.
Constant demand from the glands and organs, without given the chance to recover, leads to the deterioration.
Now. If only we would have thought to take that little pebble out of our shoe! Maybe then we wouldn’t have high blood pressure, high cholesterol, irritable bowel syndrome, fatigue, diabetes, depression, pain, and all the side effects from the multiple medications so irresponsibly prescribed by the medical community. All that from a tiny little pebble!
Osteoarthritis, and other forms of bone and joint discomfort (heck, all “syndromes” and “diseases”) are not something you catch. They don’t just appear over the course of days or weeks. They are conditions, onset by systemic and chronic inflammation, over the course of years. The underlying cause, however…the pebble…is still there! Until we identify the stimulus, then fix or remove it, we have no chance at becoming healthy again.
What could be the root cause?
If you take a more holistic approach to the problem, you will see that,
- The joint is part of the body, and as such, is subject to the physiological wellness of the body (if the whole is sick, the parts will be sick)
- The joint is part of a biomechanical chain consisting of nerves, bones, joints, ligaments and muscles (if one’s off, they’ll be off)
Physiology
Now, although easy to see the correlation between a person’s weight and the resultant forces exerted on their joints, obesity also has unseen triggers (e.g. hormonal and cellular dysfunction) when it comes to arthritis. [37] In fact, links between osteoarthritis and the metabolic syndrome are growing stronger and greater in number. Some research even shows that metabolic diseases have a direct systemic effect on joints – siting the obesity-associated inflammation as a key factor in osteoarthritis severity and progression. [38] One article goes so far as to say, [40]
“Current information suggests that osteoarthritis shares a similar biochemical and inflammatory profile to the metabolic syndrome. Mounting evidence exists to call attention to the fact that osteoarthritis deserves a seat at the Metabolic Syndrome ‘table’ of disorders.”
Metabolic syndrome, as defined by the Mayo Clinic, is a cluster of conditions (including increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels) that occur together, increasing your risk of heart disease, stroke and diabetes. [39]
Didn’t we just show how those “conditions” are normal adaptations of the body to a stimulus? Keep in mind, too, that you don’t need to be obese to be diagnosed with “metabolic syndrome.” One can’t make the argument of “excessive loading on joints” in the hands (where arthritis also occurs). I mean, unless you’re walking around on your hands all day. The link, however, between chronic inflammation and joint health is unavoidable.
Biomechanics
Biomechanics, or how the body moves, relies on input and support from multiple systems (e.g. the nervous system, muscular system, skeletal system, et cetera). Upsetting any one of these could mean tipping the scales in the favor of inflammation, wear and disease.
Biomechanical factors play an important role in the health of your joints. Altered joint loading (associated with obesity, misalignment, trauma, and/or joint instability) will likely lead to joint degeneration, whereas exercise and weight loss have generally been shown to promote beneficial effects for osteoarthritic joints. [41]
The key term being instability. In fact, the severity of cartilage degeneration has been found to increase linearly with the degree of instability. [42] This instability may stem from muscle imbalances around, or a misalignment of, a joint – even loose ligaments charged with supporting the bone and muscle connections. [43] Strengthen those muscles around the joint by using them! And don’t just target the ailing joint. Weak butt muscles can lead to unstable knees. Overdeveloped calves can lead to poorly developed muscles in the surrounding areas – leading to unstable knees! Balance is key.
So, in the event that the body deems a joint “unstable,” it must take preventative measures to protect itself. It does this by laying down more bone in attempts to fuse (or stabilize) the joint. [44] Folks with osteoarthritis may be more familiar with the term, “bone spurs.”
Other causes of instability may come from surrounding joints that have become compromised due to weak postural muscles or inadequate exercise, becoming misaligned for a multitude of reasons. Instability may also arise from dysfunction of the nervous system! In other words, what presents as a “knee problem” may not actually be an issue with the knee at all! Instead, knee pain may simply be referred from the feet, the hips, or even the low back. [45]
How to prevent and reverse osteoarthritis
Finally, right!
Know that the knee, along with the spine, feet, and other joints, don’t get their nutrients in the way that normal cells around the body do. Joints are under remarkable loads, and normal blood vessels simply can’t survive the level of compression in this environment. Instead, joints are “lubricated” through movement.
Without movement, joints can’t get the nutrients they need through the synovial fluid.
However, even with movement, if the blood is toxic or not carrying sufficient amounts of nutrients required for the body to undergo repair, the joint will starve. In other words – if the blood is sick, the body will become sick. In order for the blood to carry the proper nutrients throughout the body, one must first consume and absorb those nutrients!
So, for preventing and reversing arthritis one must,
- Optimize the blood, then
- Deliver that blood to the affected area
And here’s how we do that!
Provide your body with proper nutrition
You simply MUST provide your body with the building blocks it needs to thrive. Without the proper nutrients, your body will fail to recover as fast as it breaks down. This means, following a Heading Healthy nutrition plan – focus on eliminating foods that cause harm to your body, and prioritize foods that bring it health.
Foods that cause inflammation (like sugar, alcohol, trans fats, processed foods, et cetera) must be avoided.
Foods rich in nutrients (vitamins and minerals) and anti-inflammatory properties (anti-oxidants and omega-3s, like organic fruits and vegetables, grass-fed beef, wild-caught fish, et cetera) should be sought after. Support a healthy gut!
Although beneficial to everyone, if you’re dealing with joint problems, you may want to concentrate on sulfer-containing foods (like onions, garlic, asparagus, sauerkraut, and cabbage), bone broth (which contains collagen, proline, glycine and glucosamine), and fruits containing bromelain (like pineapple) – all shown to be beneficial to joint health. [54]
Spices you’ll want to make sure you include in your recipes are turmeric, basil, rosemary, ginger, and cayenne – all shown to have powerful anti-inflammatory effects in the body. [55]
Not sure of where to start? Check our our Heading Healthy Road Map!
Reduce joint stress with proper alignment and support
Go see a good corrective chiropractor. He or she should analyze your spine and nervous system with (at minimum) x-rays and an exam, identify the underlying problems that are producing your symptoms, and fix those problems through proper chiropractic techniques that will reshape the structure of the spine, reverse degeneration, and get you back to a healthy life. [46]
The goal, here, is to find the stress points in your body that have been plaguing it for decades. This may be anything from a lack of (or excessive) curvature in your spine causing poor nervous system communication; to pelvic misalignment leading to biomechanical compensations throughout the body; to poor patella tracking (e.g. misaligned knee cap) causing instability in the knee; to weak intrinsic muscles of the foot causing flat feet and poor posture.
Only once the cause is found, can the solution be identified.
Advanced steps to prevent and reverse osteoarthritis
When faced with pain from years of dealing with inflammation, simply changing your diet and going to see a chiropractor might not be a drastic enough change. However, without following a healthy nutrition and ensuring your nervous system isn’t impeded, one can not expect to heal completely. You have to first remove the stress from the body before beginning to heal.
That said, there are a few “power ups” that I’ve found to be helpful in dealing with joint problems.
Supplements
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Niacinamide (also known as Vitamin B3), has been shown to reduce pain in patients with osteoarthritis in as little as 3-4 weeks, with 100% reduction in joint pain at around months 3-4. [47] [48] [49] Doses advertised to produce such results are 1,000mg, 3 times per day. [50] [51] |
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Omega-3 fish oil, with it’s anti-inflammatory effects, will help offset the inflammatory diets so many of us are accustomed to. Ratios of Omega-6 to Omega-3, in the 1:1 to 1:2 range, have been found to be beneficial to health. Ratios above 3:1, however, is where we start to see an onset of disease. People who consume the typical “Western Diet” are more likely at ratios exceeding 20:1, likely explaining the current epidemic of inflammatory diseases. [52] Fish oil is one of nature’s richest sources of omega-3 fatty acids and has been shown to decrease the risk of heart disease and stroke, while also helping to reduce symptoms of depression, hypertension, attention deficit hyperactivity disorder (ADHD), joint pain, arthritis, and chronic skin ailments like eczema. [53] The best fish oils are in liquid form, as they absorb up to 3 times faster than pill form and are easier to take in the recommended dosages. Don’t worry. If processed properly, there won’t be any fishy odor or taste, but you have to keep it in the refrigerator. From my research, most agree that 1,500-3,000mg per day is sufficient, but it’s best to spread it out to at least twice per day. If you’re not used to it, your system could struggle with that amount of oil in one shot! Dr. William Davis, in his book Undoctored, recommends a little more at a daily dose of 3,000-3,600mg. Just remember, that it’s EPA+DHA amounts that are recommended, not the amount of fish oil.
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Vitamin D3 with Vitamin K2, will ensure adequate absorption of Calcium and transportation of it from soft tissues (like arteries and joints) into hard tissues (like bones and teeth). I’d also steer clear of Calcium supplements. Calcium supplements appear to have a negative risk-benefit effect due to increased gastrointestinal side effects (including a doubling of hospital admissions for these problems), a 17% increase in kidney stones and a 20-40% increase in risk of heart attack. [59] Why? Because we all get enough Calcium! However, we don’t get enough Vitamin D3 and Vitamin K2 to effective and efficiently use that mineral! Plus, I doubt you have a Calcium deficiency if your laying down new bone! We absorb enough Calcium from our diet as long as we get appropriate amounts of Vitamin D3 with Vitamin K2. I, personally, have been supplementing with 10,000 IU of Vitamin D along with 100 mcg of Vitamin K2 for almost a year – with good results.
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Apple Cider Vinegar has been proven to help regulate blood sugar levels, enhance weight loss, lower cholesterol, reduce blood pressure, and relieve symptoms of acid reflux. It can also help balance your body’s pH, enhance circulation, aid in digestion, and boost your gut health. [61] This makes it a key staple in recovering from a toxic lifestyle. Apple Cider Vinegar has also been shown to lessen the pain and swelling of arthritic joints, help re-mineralize the body, and act as an antioxidant. [60] [62] You can mix it in a glass of water (and drink it with a straw to protect your teeth from the acid), and even add some lemon juice to make it more palatable if you need. I, personally, just take a shot of the stuff. Try starting off with 1-2 ounces twice daily (once in the morning and once in the evening) and see how it makes you feel. And be sure to stick with raw, organic, unfiltered.
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For a list of other supplements and products recommended by Heading Healthy, please visit our Recommendations Page.
Exercises
Weighted leg swings might be the best exercise you can do to increase supply of synovial fluids into the joint. This distracts the knee joint, creating (in a sense) a “vacuum,” that draws nutrients into the joint and lubricates the surfaces of the bones – relieving pain and stimulating repair. It’s as simple as sitting on a table, weighting your food (with either ankle weights or a kettlebell), and lightly swinging your foot back and forth from the knee. Here’s a video demonstrating what I mean.
Walking, 30 minutes every day, will help get the joints moving – lubricating them and stimulating healing. Walking has also been associated with improving your overall mood! [57] Be sure not to load the joints too much, however, as more wear will just occur. If the joints have degenerated too much, you might want to consider less stressful forms of exercise like biking or swimming.
Calf stretches, done by standing on a 2-3″ block (under the ball of your foot) and then pushing the knee forward (over the toe) while keeping your heel on the ground, will help loosen the muscles of the calf and allow adequate flexion of the foot. Tight muscles mean an imbalance of the skeletal structure, which can lead to overcompensation of opposing muscles. This also allows for proper movement of the soleus muscle – which acts like a pump to restore blood flow to your lower extremities. You should do these static stretches for 30-60 seconds (each side) at least 2-3 times every day.
Foot exercises – like playing “rock, paper, scissors” with your toes; picking up marbles; alternating “gas pedal exercises”; folding towels; or “sweeping” with the feet will all lead to increased brain stimulus and muscle development in the feet. As the foot becomes more stable, the joints and muscles above it (e.g. knee, pelvis, et cetera) can become more stable as well. If the foot is unstable, poor posture and unbalanced movement will occur – stressing muscles, joints, and tendons which rely on “firm footing” to operate. <– See what I did there? Try getting at least two, 20 minute sessions in every day – and you can even do them while watching TV or working at the office.
Physical therapists are another great resource that you should consider when recovering from joint pain. They should be able to assist you in developing exercises that meet the needs of the body for proper function, while being sensitive to your physical limitations.
It seems you CAN heal and reverse Osteoarthritis naturally!!
Here’s one success story (based on the methods above) you need to hear!
Bottom line
By giving the body what it needs (e.g. proper nutrition, movement and rest) and removing inflammation causing elements (e.g. physical, chemical and/or emotional stress), the body will find its way back to health. Hopefully, now, you can start to appreciate that the body is intelligent, and by understanding what it’s trying to tell you, you can find health again! You don’t need to be a doctor to understand what’s going on. You just need to listen to the clues.
Don’t know where to start? Check out our Heading Healthy Road Map!
[1] https://www.hss.edu/osteoarthritis-research.asp
[2] https://www.mayoclinic.org/diseases-conditions/osteoarthritis/symptoms-causes/syc-20351925
[3] https://www.medicalsciencenavigator.com/physiology-of-self-renewal/
[4] https://courses.washington.edu/conj/bess/bone/bone2.html
[5] https://www.hss.edu/osteoarthritis.asp
[6] https://www.fda.gov/Drugs/DrugSafety/ucm451800.htm
[7] https://www.eurekalert.org/pub_releases/2005-01/aga-ssl010305.php
[8] https://www.medicinenet.com/tylenol_liver_damage/article.htm#just_how_much_acetaminophen_is_safe_to_take
[9] https://www.uspharmacist.com/article/adverse-events-associated-with-nsaids
[10] https://www.ncbi.nlm.nih.gov/pubmed/26564576
[11] https://www.rxlist.com/cox-2_inhibitors/drugs-condition.htm
[12] https://www.verywellhealth.com/cyclooxygenase-cox-1-and-cox-2-2552188
[13] https://blog.iodine.com/tramadol-the-most-dangerous-drug-in-the-world-5500450d6cc6
[14] https://drugabuse.com/library/the-effects-of-tramadol-use/
[15] https://www.verywellhealth.com/tramadol-10-things-you-should-know-190537
[16] https://www.nps.org.au/news/codeine-related-deaths-a-cause-for-concern
[17] https://www.rxlist.com/codeine-sulfate-drug.htm
[18] https://www.statnews.com/2017/11/21/vioxx-startup-comeback/
[19] https://web.archive.org/web/20120417053059/http://www.merck.com/newsroom/vioxx/pdf/vioxx_press_release_final.pdf
[20] https://www.cdc.gov/media/releases/2011/p1101_flu_pain_killer_overdose.html
[21] https://www.drugabuse.gov/related-topics/trends-statistics/overdose-death-rates
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[44] https://www.youtube.com/watch?v=j6ssKQLk2JE
[45] https://www.youtube.com/watch?v=MZWMsS5JXm0&t=2195s
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[51] https://www.webmd.com/vitamins/ai/ingredientmono-1534/niacinamide
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[54] https://draxe.com/effective-all-natural-treatments-for-arthritis/?utm_campaign=Live-May-2017&utm_medium=social&utm_source=youtube&utm_term=arthritis
[55] https://www.youtube.com/watch?v=IWj5GuYitN4
[56] https://www.youtube.com/watch?v=tCqJNKS-v8E
[57] https://www.prevention.com/fitness/a20485587/benefits-from-walking-every-day/
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[60] https://www.stanfordchiropractic.com/blogs/rethink/how-apple-cider-vinegar-relieves-arthritis.html
[61] https://draxe.com/apple-cider-vinegar-uses/
[62] https://www.naturallivingideas.com/apple-cider-vinegar-for-arthritis/
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