How Young Athletes Can Manage the Symptoms of Osteoarthritis

By Your Health Magazine

You’re a young athlete who loves their sport and gives their all. But those intense training sessions can be hard on your joints and may even lead to osteoarthritis.

Getting diagnosed with osteoarthritis can feel like a big setback since your life revolves around movement and sports. But that doesn’t mean you must sideline participation in the sports and activities that bring joy and fulfillment. You just have to be more thoughtful about how you train and take care of your body.

Here, we’ll share a few tips that can help you keep doing what you love while managing your symptoms effectively.

#1 Focus on Low-Impact Training

High-impact activities like sprinting can put extra stress on your joints, which may worsen the pain. It’s best to avoid them when your joints are achy.

Focus on low-impact exercises instead. These exercises are gentler on your joints while giving you a solid workout. They help lubricate them and strengthen the surrounding muscles without harsh impacts.

Swimming and water aerobics are fantastic options. Water supports up to 90% of your body weight, which can significantly reduce the load on the joints. These are also great for improving flexibility, boosting blood flow, and reducing stiffness and pain.

Cycling is another excellent choice. It strengthens the leg muscles that provide crucial support to the joints. The continuous motion of cycling helps produce more synovial fluid, which helps the joints move more easily.

Gentle forms of yoga or tai chi can also help improve your balance and posture, and ease any stiffness you might feel.

Before you begin, don’t forget to warm up properly. For those with osteoarthritis, WebMD advises taking a warm water bath or applying heat packs to your joints for some extra comfort.

#2 Fuel Your Body the Anti-Inflammatory Way

Do you know that food can influence how your joints feel? Some foods can help calm inflammation in the body, while others might unfortunately stir it up. Inflammation can make joint pain and stiffness worse.

Plant-based foods contain powerful nutrients, such as antioxidants, fiber, omega-3 fatty acids, and polyphenols. The combined effect of these ingredients helps reduce inflammation.

Load up on a variety of colorful fruits and vegetables, especially berries and leafy greens. Healthy fats found in avocados, nuts, and seeds are also beneficial.

Try to include oily fish like mackerel and herring in your diet. Medical News Today notes that these contain lots of healthy omega-3 fatty acids, which have anti-inflammatory properties.

Whole grains such as oats and brown rice, along with beans and legumes, are great choices.

Don’t forget spices; they are medicine in disguise. Turmeric contains curcumin, a powerful anti-inflammatory compound. Ginger can help reduce joint pain and stiffness. You can add these to smoothies or your food, or make golden milk before bed.

#3 Try Viscosupplementation

The R.I.C.E. (Rest, Ice, Compression, and Elevation) method surely helps calm things down during a flare-up. But if the pain is severe and does not get better no matter what you do, viscosupplementation can help.

It involves injecting a gel-like substance called hyaluronate directly into your affected joint, especially the knees.

Phoenix Integrated Medical Center explains that hyaluronate stimulates the knee’s fuel-producing cells, synoviocytes, to create a thicker, more lubricating fluid. This acts as a better cushion and shock absorber for your cartilage.

Rising osteoarthritis cases in the U.S. have led to a surge in demand for viscosupplementation. In Florida, for instance, 41% of residents suffer from osteoarthritis. That places it in the worst 25% of all U.S. states, as its value is higher than the 38.0% threshold for this category.

With so many people struggling with osteoarthritis, finding a center that offers viscosupplementation won’t be too challenging.

Suppose you’re a Floridian living in Orlando. Just do a quick search on Google for a medical center that offers viscosupplementation for osteoarthritis treatment in Orlando. The best options will appear right in front of you.

#4 Watch Your Weight

Body weight plays a significant role in joint health, especially for weight-bearing joints like the knees and hips. In fact, every extra pound you carry adds about four pounds of pressure to your knees when you walk.

Excess weight can speed up the progression of osteoarthritis. Conversely, losing weight (if overweight) can help slow it down.

You don’t have to make drastic changes to see benefits. Losing even a small amount of excess weight can bring significant relief to your joints. For example, research shows that losing just 10 pounds can effectively relieve 40 pounds of pressure from your knees.

Quick-fix crash diets are a big no-no. Instead, build sustainable, healthy habits. Combine nutritious eating with regular, joint-friendly exercise.

For athletes, the conversation around weight needs to be handled thoughtfully. Work with a nutritionist or sports dietitian if possible. They can create a plan that supports your athletic goals while helping you maintain a healthy weight and keeping inflammation in check.

Your Actions Can Lead to a Healthier You

Osteoarthritis may sound like a heavy diagnosis, but it’s far from a career-ender for young athletes. These smart moves can help you manage your symptoms and protect your joints, so you can keep chasing your athletic dreams.

Osteoarthritis doesn’t have to define your path. It can simply be part of the story that makes you stronger, smarter, and more resilient than ever. Keep moving forward; your goals are still within reach!