Scientific studies have long proven the effectiveness of a healthy diet against diseases of civilisation such as osteoarthritis. Weight control is just as important as an active lifestyle. If you also avoid harmful risk factors, you will create a strong foundation for your health. We will show you what you can do to stay fit for a long time and to prevent complaints or avoid them in the first place.
Osteoarthritis is a degenerative joint disease that can lead to pain, stiffness and restricted movement. While a healthy bone is covered with a protective layer of cartilage at the end of the joint, this is absent or only rudimentary when the tissue undergoes pathological changes. In extreme cases, a situation occurs where bone rubs on bone. This stage of the disease is irreversible and associated with considerable pain, so the focus should be on preserving healthy cartilage mass. In this respect, it is particularly important to take preventive action, even if complaints have not yet manifested themselves or have manifested themselves only slightly.
Early stage: At the beginning of osteoarthritis, the first signs may appear, such as mild joint pain, stiffness after rest or a grinding sensation in the joint. The cartilage may already be damaged, but the symptoms may not yet be severe.
Middle stage: In this stage, the symptoms increase. The pain becomes more intense and occurs more frequently, especially when the affected joint is strained or moved. Stiffness after rest may last longer and the mobility of the joint may be limited. Inflammation may occur, leading to swelling and overheating of the joint.
Advanced stage: At this stage, the pain and functional limitation of the joint are severe. The cartilage is further worn down and the joint surfaces may be deformed. The mobility of the joint is severely restricted and everyday activities can only be carried out with great difficulty or not at all. The inflammation can become chronic, leading to permanent swelling and joint stiffness and forcing you into immobility.
Osteoarthritis almost inevitably worsens over time if left untreated. However, early diagnosis and treatment as well as prevention on several levels can help to slow down the progression of the disease and even prevent it altogether, thus maintaining or decisively improving your quality of life. It is therefore advisable in any case to consult a doctor, if possible before the first signs or at the latest when joint pain persists or arthrosis is suspected, who can make a precise and confirmed diagnosis and recommend suitable treatment.
Do you already suffer from the following symptoms? Then you should definitely seek advice from a doctor:
You want to strengthen your health, maintain it for as long as possible or alleviate complaints? This decision represents an important first step in your new life. In addition to a healthy diet, you can prevent or alleviate osteoarthritis with specific strength training if you already have the disease.
Scientific studies clearly prove the effectiveness of sport against bone loss. The medically based Kieser Training supports you in the targeted prevention of osteoarthritis. Training with weights and performing specific exercises help to improve muscle strength and bone stability. By constantly training the muscles around the bones, additional support is created for the bone structure. It is important to take preventive action before the onset of the first complaints.
Common assumptions that joint problems caused by osteoarthritis should be countered with rest are demonstrably wrong, because:
You want to learn more about health-oriented strength training? In this case, a gym that is knowledgeable about medical expertise and effective forms of therapy for osteoarthritis is recommended. This is not the case with every gym. What is special about Kieser is that it allows you to train your deep back extensors in the lumbar and cervical spine. These muscles are often weakened or atrophied in osteoarthritis patients, causing pain and discomfort. With Kieser's computer-assisted back and neck machines, you can specifically build and strengthen these muscles. The training is medically controlled and takes place under the supervision of an experienced instructor. Usually 12 to 18 sessions are enough to significantly reduce or eliminate pain. You strengthen your joints, your pain is reduced and your quality of life improves noticeably. Kieser is the leading provider of medical strength training in Switzerland and Germany and offers you professional supervision by qualified trainers and physiotherapists, modern equipment with specially designed machines for all muscle groups and an individual training programme according to your goals and needs.
However, despite all the enthusiasm and drive, you should not forget to consult an expert in order to create a programme that is tailored to your needs. Exercises that you find out about on the internet in order to perform them on your own later on often carry the risk of injuring yourself or causing more damage than positive effects through mistakes in execution. It would be unfortunate if your motivation was overshadowed by training accidents and came to a quick halt. That is why our first advice is to seek advice from your doctor, a professional such as a physiotherapist or a qualified instructor from Kieser. These experts can help you develop an individual programme that is precisely tailored to your needs and physical condition so that you can achieve quick and lasting results.
Yes, whole body training is very important. Do not only concentrate on the affected joints, but train the whole body. This is the only way to achieve the best possible results in terms of balance and coordination, so that you can relieve the corresponding joints and thus protect them.
use weights or machines to strengthen your muscles. Start with lighter weights and gradually increase the intensity to avoid overloading. Good fitness studios have the necessary equipment and, above all, qualified instructors who can advise you.
it is essential on several levels that you warm up. Warm-up exercises help your body on a muscular as well as mental level to adjust to the increased load. Your nervous system is activated and promotes blood circulation. Light cardio exercises such as cycling or brisk walking in the fresh air or even on the stepper, stretching or similar, drastically prevents your risk of injury.
It is best to do your arthritis exercises slowly and in a controlled manner. This will prevent injuries and train your muscles optimally. Make sure you have good form and technique for each exercise. A qualified instructor at a gym can help you with this!
It is important that you vary your exercises for osteoarthritis from time to time. This will ensure that you target different muscle groups and avoid one-sided strain on the joints. Train both the large muscle groups and the small stabilising muscles.
more important than the intensity of the training is the regularity. Listen to your body and adapt the training to your individual abilities and limits. Do not overexert yourself Stop immediately if you feel pain and talk to your doctor or a qualified expert.
The exact cause of osteoarthritis is not always clear, as it is influenced by various factors. It is thought to be a complex condition with both genetic predisposition and environmental factors playing a role. Some of the main causes and risk factors for osteoarthritis are age and obesity, and in some cases gender. Statistically, it is indeed the case that women develop osteoarthritis slightly more often than men.
the risk of developing osteoarthritis increases with age. Cartilage naturally wears away with age, which can favour the development of osteoarthritis.
There is evidence that there may be a genetic predisposition to osteoarthritis. If family members suffer from osteoarthritis, the risk that other family members will also develop it increases.
overweight and obesity increase the load on the joints, especially the knees and hips. This can cause the cartilage to break down more quickly, which increases the risk of osteoarthritis. A healthy diet is more fundamentally an essential factor for your health.
Yes, joint injuries and overloading, as well as traumatic events, can damage the cartilage and promote the development of osteoarthritis. That is why it is important to find out about the risks early on.
Yes, joint injuries and overloading, as well as traumatic events, can damage the cartilage and promote the development of osteoarthritis. That is why it is important to find out about the risks early on.
yes, joint deformities, whether congenital or acquired, for example bow legs or knock knees, can cause uneven stress on the joints and wear down the cartilage more quickly. If you are affected by this, you should see a doctor and get advice.
Yes, inflammatory joint diseases such as rheumatoid arthritis can lead to accelerated destruction of joint cartilage and increase the risk of osteoarthritis. In this case, too, you should urgently talk to a doctor to minimise the damage, especially in the case of recurrent inflammation.Yes, activities or even entire occupations, e.g. craftsmen, cashiers, etc., that require repeated heavy lifting, pulling, holding, pushing, etc. can overload the joints and greatly increase the risk of osteoarthritis.
To prevent osteoarthritis, it is important to promote strength, coordination and endurance. Regular exercise, a nutrition plan that provides you with sufficient minerals and ideally the right vitamins as a supplement are also existential for your success. However, from our experience, without the guidance of a specifically trained trainer, it is difficult to implement prevention permanently and thus sustainably on your own. The fear of doing something wrong and harming oneself is too great instead of doing something good for the body. At Kieser, you get a specially coordinated selection of equipment and exercises that are also tailored to you - for maximum efficiency.
In addition, pay attention to your diet. Excess weight is detrimental to health anyway. It is generally advisable to avoid an unhealthy diet also with regard to other diseases of civilisation. A vitamin-rich diet helps your body on many levels. The following nutrition tips will help you alleviate osteoarthritis or maintain your cartilage health. As you can see, it is not only about your weight, but also about what you eat. This may sound complicated at first, but it also has benefits. With a healthy diet, you not only prevent osteoarthritis, it also positively supports your overall health. Your body will thank you for it, and you will benefit from it especially as you get older. That is why we have prepared a plan for you, which you can use to easily find out what constitutes a healthy diet and which vitamins should definitely not be missing. Ofcourse, you can also use food supplements after consulting your doctor, but these can never completely replace a balanced diet.
The bad news first: Unfortunately, it is not possible to cure osteoarthritis. According to the current state of research, it is a degenerative bone disease. But there is reason for hope. The latest scientific approaches found indications that cartilage tissue can also regenerate under certain circumstances. In any case, it is important to take measures early on so that you can avoid wear and tear as far as possible.
“Thanks to the special Kieser strength training, I feel stronger, more mobile and my arthritis pain has decreased significantly."
“I invest preventively in my health to prevent osteoarthritis and strengthen my joints so that I can continue to lead an active and pain-free life in the future.”
“Strength training helps me manage my osteoarthritis and strengthen my muscles so that my life is fun again.”
Yes, omega-3 fatty acids help against osteoarthritis. Eat foods rich in omega-3 fatty acids regularly, such as fatty fish (salmon, mackerel, herring), flax seeds, chia seeds and walnuts. Omega-3 fatty acids have anti-inflammatory properties.
Yes, antioxidants help fight osteoarthritis, reduce inflammation and protect cartilage. Eat a variety of fresh fruits and vegetables, especially berries, green leafy vegetables, peppers and broccoli.
Yes, vitamin C helps against osteoarthritis. It forms collagen, which is existential for the health of cartilage tissue. Eat foods high in vitamin C such as oranges, lemons, kiwis, papayas and berries.
Yes, vitamin D helps against osteoarthritis. It is important for bone health and so also helps prevent osteoarthritis. Sunlight is a natural source of vitamin D, but it is also found in fatty fish, eggs and fortified foods. There are many high-quality supplements available today that you can take, after consulting your doctor, to meet your vitamin D needs and prevent osteoarthritis.
Yes, turmeric and ginger help in the treatment of osteoarthritis. These spices have anti-inflammatory properties. Incorporate them into your meals or drink turmeric and ginger tea regularly
Yes, healthy fats help to relieve osteoarthritis. Avoid trans and saturated fats found in processed foods and fried foods. Instead, favour unsaturated fats from avocados, nuts, olive oil and seeds.
