"Connection" was a tune by The Rolling Stones on their 1967 album Between the Buttons, reminding me of our connecting body parts, our joints, and how to care for them.

We know that the tread on our shoes (like tires) can wear down over time. Well, so can our joints. Muscle and cartilage support and cushion our bones and joints, helping to prevent damage to them. When the cartilage wears away, it can cause osteoarthritis. Without enough cushioning, the bones of a joint hurt us when they rub against each other.

Cartilage can't heal or grow back, and there's no way to reverse the arthritis once it has started. But there are ways to reduce the pain and protect the cartilage we still have.

1. Slim down if overweight. Every pound lost takes 4 pounds of pressure off the knee. That could reduce the wear and tear in the joint. Weight loss can slow the progress of arthritis. Every 10 pounds lost will reduce pain by 20%.*

2. Do aerobic exercise. Being inactive makes the pain and stiffness worse. Regular aerobic exercise boosts blood flow, nourishing our cartilage. It can also help to reach a healthier weight.

3. Build strength. Strong muscles can absorb some of the shock that normally goes through a joint during everyday activities. For the knees, strengthen the quadriceps muscles in the front of the thigh. If your doctor agrees, then also do weight-bearing exercises.

4. Stretch every day. Stretching increases a joint's range of motion. This not only fights stiffness, but also helps protect the cartilage from further wear and tear. The more joints move, the more the cartilage gets nourished by the joint fluid.  Keep the joints moving to improve flexibility. We don't have to be perfect in class; instructors do understand.*

5. Try supplements. Some are reputed to help protect cartilage and/or ease joint pain. Studies are inconclusive, but glucosamine and chondroitin, along with magnesium, have been suggested. (They work for me.)

I know at least three Jazzercisers who had knee replacements and are now back in class on a regular basis. They started their comebacks by doing walk-throughs of our workouts. Shirley Davis, who attends the same Jazzercise Center I do,  suffered a complication during her knee replacement process. While this slowed her comeback to class, she was back within a year. She now works out regularly. Exercisers seem to heal faster.  For better quality of life and healthy ? "connections"?, be wise and exercise!

Remember, we have to keep moving if we want to keep moving.

(Check with your doctor before starting something new if you haven’t been exercising.)

*Some above data sourced from:

Michaela M. Schneiderbauer, MD, orthopedic surgeon at the University of Miami Miller School of Medicine.

Charles A. Bush-Joseph MD, Rush University Medical Center, Chicago, IL - Orthopedic Surgery

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