A Comprehensive Guide to Understanding and Managing Osteoarthritis – Part Three

Navigating the Journey: A Comprehensive Guide to Understanding and Managing Osteoarthritis – Part Three

Triggers and Intensifiers of Joint Pain: Movement and Inactivity

As discussed in the previous blog, joint pain in osteoarthritis is a personal experience and symptoms vary significantly. In this blog we discuss how joint pain in osteoarthritis can be triggered or intensified by various factors, and that both movement and inactivity play significant roles in influencing the level of pain experienced.

1. Movement-Induced Pain:

Osteoarthritis-related joint pain is frequently triggered by movement. Activities that put strain on the affected joint may provoke pain and can include walking or running, especially on uneven surfaces; climbing stairs or engaging in high-impact exercises; performing repetitive motions, as seen in certain occupations or sports. Understanding these triggers empowers individuals to modify their activities during periods where the joint is feeling sensitive and adopt joint-friendly exercises, mitigating pain while promoting overall joint health.

Some of the common triggers are as follows:

• Repetitive motions or overuse of a joint without adequate rest can intensify pain. This is especially true for weight-bearing joints like the knees and hips.
• Engaging in activities that put excessive stress on the affected joints, particularly during a “flare up”, can intensify joint pain in osteoarthritis.
• Weakness in the muscles supporting the affected joint can contribute to joint instability and this can result in abnormal joint movements, leading to increased pain.
• Insufficient warm-up before physical activity can be a trigger for joint pain. Without proper warm-up, joints may be less flexible, making them more susceptible to pain during movement.

2. Pain Exacerbated by Inactivity:

Interestingly, joint pain in osteoarthritis may also intensify after periods of inactivity, such as prolonged sitting or sleeping. Some of the reasons this may be are as follows:

• A lack of regular exercise and muscle strengthening can result in muscle weakness and weaker muscles are less effective at supporting joints, leading to increased stress on the joint surfaces and heightened pain.
• Inactivity can contribute to weight gain, which puts additional stress on weight-bearing joints, particularly in the knees, hips, and lower back.
• Inactivity may reduce the production of synovial fluid, which lubricates the joints. Inadequate lubrication can result in increased friction between joint surfaces, leading to pain during movement.
• Prolonged periods of inactivity, such as sitting for long durations, can contribute to joint stiffness and stiff joints are more likely to experience pain when movement is resumed after a period of inactivity.

Recognising the influence of inactivity on joint pain emphasises the importance of incorporating gentle movements, stretching, and regular physical activity into daily routines.

Understanding the impact of both movement and inactivity on joint pain in osteoarthritis is crucial for managing the condition effectively. A balanced approach that includes appropriate physical activity, joint protection techniques, and lifestyle modifications can contribute to improved joint health and reduced pain.

At One Health Osteopathy clinic we can give you guidance on appropriate and personalised exercises, pain management strategies, and advice on joint protection, alongside osteopathic treatment that can help to alleviate some of your symptoms.

Look out for the final part of our four-part blog on osteoarthritis. In the next blog we discuss 8 important changes you can make to help manage the symptoms of osteoarthritis and to help slow its progression.

Author: Jess Brown, Osteopath and Co-Owner One Health