About Arthrosis | KinCO - A Healthy Investment

Get the upper hand
on arthrosis

Improve joint control and movement
through physical activity

Get the upper hand
on arthrosis

Improve joint control and movement
through physical activity

As kinesiologists, we want to help you use a powerful pill that practically has no side effects: physical activity.

Below you’ll find the structure and key points you need to complete a workout designed to help you better control joint pain. Commit yourself to a workout routine, that we can adjust to your needs, and we’ll help you get the upper hand on arthrosis.

As kinesiologists, we want to help you use a powerful pill that practically has no side effects: physical activity.

DEFINITION

Arthrosis is also known as Osteoarthritis. It is characterized by an abnormal deterioration of the whole joint or the cartilage within it.

REPEATED WEAR AND TEAR OVER THE YEARS

ACCELERATED JOINT DETERIORATION

NORMAL JOINT DETERIORATION

ABNORMAL PAIN

FULL POTENTIAL

Arthrosis is also known as Osteoarthritis. It is characterized by an abnormal deterioration of the whole joint or the cartilage within it.

REPEATED WEAR AND TEAR OVER THE YEARS

ACCELERATED JOINT DETERIORATION

ABNORMAL PAIN

SYMPTOMS

Arthrosis is accompanied by persistent pain in joints when in motion. The intensity of the pain can vary from person to person. Most of the population affected by arthrosis feel:

Joint sensitivity from slight pressure
Joint stiffness, especially after a period of no movement or after waking-up
A decrease in the joints range of motion
Discomfort in the joint due to temperature changes
“Cracking” in the joint when moving
Inflammation, redness, pain and swelling of the joint

Arthrosis is accompanied by persistent pain in joints when in motion. The intensity of the pain can vary from person to person. Most of the population affected by arthrosis feel:

Joint sensitivity from slight pressure
Joint stiffness, especially after a period of no movement or after waking-up
A decrease in the joints range of motion
Discomfort in the joint due to temperature changes
“Cracking” in the joint when moving
Inflammation, redness, pain and swelling of the joint

CAUSES

Arthrosis is generally caused by the overuse of a joint or by aging.

It can also occur after an injury or an abnormal stress, on the joint.

Other contributing factors include gender, genetics, obesity, a sedentary lifestyle, as well as certain occupations and intense sports involving regular joint stress.

TREATMENTS

No treatment will stop the deterioration of the cartilage. There are, however, solutions that are designed to relieve the pain and the stiffness of the affected joints. The goal is to maintain the mobility of the affected joints despite the on-going deterioration.

Stimulating the joint.

It is important to strengthen and move the affected joint to help relieve discomfort caused by arthrosis. At this stage, working with a kinesiologist and a physiotherapist is strongly recommended.

Analgesic and anti-inflammatory medications.

In more complicated cases, your doctor may prescribe medications to decrease the inflammation and pain.

Surgical intervention.

In more serious cases, your doctor may recommend surgery to replace the affected joint.

Analgesic and anti-inflammatory medications.

In more complicated cases, your doctor may prescribe medications to decrease the inflammation and pain.

Surgical intervention.

In more serious cases, your doctor may recommend surgery to replace the affected joint.

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PHYSICAL ACTIVITY AND ARTHROSIS

Regular physical activity increases:

The circulation of synovial fluid, a substance that lubricates the joints
The supply of nutrients to the joint, which aid in bone reconstruction
Muscle control and strength

As a result of this regular stimulus, the progression of arthrosis is slowed.

Regular physical activity increases:

The circulation of synovial fluid, a substance that lubricates the joints
The supply of nutrients to the joint, which aid in bone reconstruction
Muscle control and strength

As a result of this regular stimulus, the progression of arthrosis is slowed.

TRAINING

To safely practice physical activity, be sure to:

Start gently by warming-up the affected joints.
In the event of acute pain, stop exercising. Never engage in activities that surpass your abilities.
Avoid straining the joint. Make sure you have proper posture and change position frequently to reduce joint stiffness in your muscles and joints.

To safely practice physical activity, be sure to:

Start gently by warming-up the affected joints.
In the event of acute pain, stop exercising. Never engage in activities that surpass your abilities.
Avoid straining the joint. Make sure you have proper posture and change position frequently to reduce joint stiffness in your muscles and joints.

To control arthrosis, it is extremely important to do at least 150 minutes of moderate-intensity and low impact physical activity, as well as flexibility exercices are required. Below is a sample weekly training plan to get you started on the right foot.

To show you how we can help, you will find below a week plan for your work-out.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
*Walking 30 min	Circuit training	**Bike 30 min	Rest	Circuit training	**Swim 30 min	Rest

Monday	Walking 30 min*
Tuesday	Circuit training
Wednesday	Bike 30 min**
Thursday	Rest
Friday	Circuit training
Saturday	Swim 30 min**
Sunday	Rest

* Walk with a moderate intensity, where you should be able to speak, but not sing, during the activity.

** Aim for low-impact cardiovascular activities such as cycling and swimming.

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Cardiovascular training (30 min) + Resistance Training (10 min).

A - Start with a warm-up, the goal is to prepare the body for training.

A1 - Walk for 20 minutes at a moderate intensity.

B - To complete your circuit training, perform exercices B1 to B6 one after the other without rest. At the end, take a 30 second rest and based on your fitness level, repeat 1-2 more times.

B1 - Squat with body weight - 12 repetitions;
B2 - Bridge - 12 repetitions;
B3 - Push-up on knees - 12 repetitions;
B4 - Bent over Row with Band - 20 repetitions;
B5 - Reverse fly (with weight or water bottle) - 20 repetitions;
B6 - Abdominal Plank - hold for 30 seconds;

C - Always finish with a cool down to relax your muscles and avoid a drop in blood pressure that can cause dizziness or, in extreme cases, fainting.

C1 - Walk for 10 minutes to calmly recover.

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