Tag Archives: cross country skiing

Arthritis, Keep Moving: Managing Arthritis

Manage Arthritis: Hip labral tear

June 6, 2013 betsyjbell 2 Comments

Gentle Reader,

One of the strong older ladies I ski and hike with just wrote that she had a hip replacement. I was stunned to hear the news and asked more about it. She had a sudden tear called a labral tear, something I had never heard of. Intrigued, I thought I’d share what I learned.

According to the Mayo Clinic web site,

“A hip labral tear involves the ring of soft elastic tissue, called the labrum, that follows the outside rim of the socket of your hip joint. The labrum acts like a socket to hold the ball at the top of your thighbone (femur) in place.

“Athletes who participate in such sports as ice hockey, soccer, football, golf and ballet are at higher risk of developing a hip labral tear. Structural abnormalities of the hip also can lead to a hip labral tear.

“Symptoms include hip pain or a “catching” sensation in your hip joint. Initial treatment may include pain relievers and physical therapy. Using arthroscopic techniques, surgeons can remove loose fragments from within the joint and trim or repair the hip labral tear.”

My friend had had no symptoms whatsoever until the sudden onset of acute pain.

The Mayo Clinic site does mention some symptoms

Many hip labral tears cause no signs or symptoms. Occasionally, however, you may experience one or more of the following:

A locking, clicking or catching sensation in your hip joint
Pain in your hip or groin
Stiffness or limited range of motion in your hip joint

Here’s the part that interests me and you, my readers. Causes. We want to avoid the causes of arthritis if possible. We want to manage arthritis when it develops if possible.

Trauma. Injury to or dislocation of the hip joint — which can occur during car accidents or from playing contact sports such as football or hockey — can cause a hip labral tear.
Structural abnormalities. Some people are born with hip problems that can accelerate wear and tear of the joint and eventually cause a hip labral tear.
Repetitive motions. Sports-related and other physical activities — including the sudden twisting or pivoting motions common in golf or hockey — can lead to joint wear and tear that ultimately results in a hip labral tear.

Without knowing all the details, I’d guess my friend, like so many of the rest of us who hike every week and ski in the winter, the repetitive motions and wear and tear can go on a long time without any sign of arthritis at all. Then the sudden move, often one we’ve been doing forever, can set the whole thing on fire.

The Mayo Clinic goes on to say that anyone who is over-using a joint could have this result. My question is, what is over-use? How to find the balance between keeping moving and over-use? I know my friend paid close attention to her body and stretched before and after the activities I was part of. She was often by herself stretching outside the ski bus before the ride home.

So what’s a person to do? Why of course, Keep moving. Listen to your body. Be glad you are a healthy active person when something like a labral tear occurs because you will bounce back quickly. She’ll be on the slopes with us next winter. She’s unaware of any other arthritis that needs managing. Nothing is showing up yet.

Fondly,

Betsy

Be well, Do well and Keep Moving.

Leave a comment or pass along to your friends.

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

Oh, my aching hamstrings

February 21, 2013 betsyjbell

Gentle Reader,

What a ski season it is here in the Northwest. The snow conditions surprise us every Wednesday as my band of 16-24 friends head up to the pass on a big bus (potty included). It’s a good thing to use this bus company for January and February when the road conditions are dicey and icy. The bus drivers have gotten stuck twice! The ladies who ski are mostly over 65. Yesterday I learned that one companion, a tall, slim brunette with impeccable make up and style is 80. We are still climbing logging roads and snow plowing down, but we have become partial to the groomed Nordic tracks, of which there are a few. One of oldest members skis with the blind across the US and Canada. We do have a special club here with a pair of set tracks for the blind skier and her companion guide. We often see dog teams, although mid-week is a quiet time to ski. People-watching happens on Saturday and Sunday. Yesterday the only viable skiing was on the reclaimed rail road track which snakes its way up from Seattle, through the pass and on East. Long ago this track was pulled up and remaining bed has become a favorite mountain bike and Nordic ski trail.

Pushing and gliding for 3 hours and 8 miles along this relatively flat track awakened muscles I had not used so strenuously. This morning I have been on the floor getting the creaks and groans out of my joints-back and hip and knee pain are no fun, nor are arthritis flare-ups. Several techniques work well.

1. tie a strong flexible tubing around your thighs, squat and walk to the left 20 steps and then to the right. In the picture, the tubing is around the ankles. I find the tubing stays put better at the thigh.

2. Lying on your side with your knees pulls up part way, lift one knee up and then back down in a clam-shell move. Several reps on each side.

3. Put one end of the flexible tubing in the door jam and loop the other around your foot. Stand side ways to the door and take the outside foot, lifting straight legged 10 reps. Turn and draw the foot away from the door across the body. This is a classic standing Pilates move. Change legs and repeat. Years ago I bought a heavy steel foot stool off Ebay to use for this exercise as it works better if you are standing a few inches off the floor. Gyms have portable durable plastic steps that can be used. Personally, my little upholstered foot stool would never be taken for an exercise prop as it sits by the front door. This is the best picture I could find. Imagine the end of the theraband as a knotted tube in the door jab, the bottom around your shoe.

4. face the door and, with the foot in the loop of the tubing, push it away from the door while standing erect, in perfect posture, on the other foot. Several reps on both legs will help.

I am glad I climb stairs every week (200), going up and down sideways with the grape vine step. I found yesterday that straight way skiing tired the knees. Most women have slightly knock-knees and prolonged straight walking, hiking or skiing stressed them. Whenever you have the opportunity to go up or down stairs side-ways, one foot behind, then in front, do it. Your knees will not stress on the straight-away as much. I am going to get someone to film me doing this. There are no pictures on the web that I can find.

Avoiding arthritis pain in the knees, back and hips can be challenging, and fun. Get out there and enjoy the winter weather if you are lucky enough to have snow. Don’t let the diagnosis of osteoarthritis or spinal stenosis keep you from moving. Browse the techniques I have offered in my blog postings and try some of them. Better still, leave a comment about the techniques you have found work well.

Fondly,

Be Well, Do Well, Keep Moving

Betsy

Injured at 52. Diagnosed and sentenced to a wheelchair at 55. Hiking, skiing, dancing and walking at 75. Read my story.

206 933 1889 betsy@HiHoHealth.com www.GrandmaBetsyBell.com

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis, travel

Hiking the Engadine: Avoid arthritis pain

October 11, 2012 betsyjbell 8 Comments

Gentle Reader,

I am back safe and sound from my hike through the Engadine Valley in the Alps in Switzerland and the Writers Workshop in Villa Lina north of Rome. And my body is not suffering from arthritis! Sitting in the airplane for the long flight to Amsterdam, the first stop of my journey, I actually slept with the help of medication, Lunesta is my sleeping aid of choice, a prescription only drug that costs plenty. I used it twice on the trip to help me get into the European hemisphere and the first night back home. Otherwise, Gentle Sleep Complex, an herbal combination of Valerian, passion flower and chamomile. It works like a dream to take 3 before going to bed, no matter what hotel I found myself in.

The real challenge to a body with a lot of spinal stenosis and potential joint discomfort is hauling suitcases and loading the heavy hiking pack up onto my shoulders. Paying close attention to all the good advice I have posted over the past 1 ½, and asking for help getting in and out of trains—“you’re looking strong. Can you help me with my suitcase, please?”—I managed to arrived back home without pulling a muscle from lifting suitcases. Read on to see what a silly thing I did to pull a muscle badly.

I’d like to share my challenges with you in case you ever encounter similar problems. You might avoid the same pitfalls.

First, a little back ground. I am in a hiking group that hits the trails in the Pacific Northwest every Wednesday, rain or shine, except for January and February when we cross country ski. Keep moving to keep arthritis at bay, is our motto. Of all the gals in our group, Pedie took me up on taking a hike in Switzerland. Jaco, our friend and fellow hiker who has returned to her homeland in the Netherlands to live out her life, was eager to join us as she missed our weekly hiking and friendship. She, Pedie and I all celebrate our 75^th birthdays this year, so this was an added incentive. Our fourth hiker was Chris, already 83 yrs old. May I just add here that we met plenty of older people hiking as this sort of trekking is not unusual in Europe. Jaco and I took an overnight train to Zurich and then a train to the southeast part of Switzerland to join the other two. You’ll recognize the place names St. Moritz and Davos if you follow the rich and famous. We stuck to smaller, less glitzy places.

Our first stop in the Engadine valley was a town called Scuol. It is famous in Europe for its mineral baths and the modern spa is worth the trip. I had so much luggage that I had exploded into a collapsible cloth bag to make my back pack as light as possible and still not leave anything behind that I might need on the trail. We were walking from one village to the next, up over the mountains and needed to be ready for any change in the weather. Ryder/Walker, our self guided tour company, arranged for our luggage to be taken to the next hotel along the way, arriving in our rooms well ahead of us.

Helping with jet lag and pounding our muscle into jelly, we spent a luxurious afternoon soaking in the mineral baths, going from super hot indoors, through the watery opening into the sun, blue sky and swirling outdoor pool with its jets and waterfall showers. By the time I got back to the hotel, I was a noodle.

Here’s the trouble #1. I spent half an hour bent over my luggage rearranging things to begin hiking the next day. When I tried to stand up, all the muscles in my lower back had stretched out and refused to budge. Here I was, pain shooting through my body, unable to catch my breath or stand and walk to dinner. I got out my theraband and hit the floor with stretches and exersizes; filled the ice bag I had brought just in case and took a couple Pain Relief Complex herbal Cox 2 and 5 Loc inhibitors, pain pills that don’t hurt your stomach. I’m the one who put this great hiking experience together and I wasn’t going to be able to walk a mile, much less carry a pack.

After a fabulous 8 course dinner and a bottle of Swiss wine between us, more ice and Pain Relief Complex, a good night’s sleep, and a ice bag tucked into my hiking pants, I was ready to walk it out this next morning. It worked. Walking is the best thing for lower back pain. After about a half hour, I was ready to dump the ice and the rest of the 6 days I was free of lower back difficulties.

The take away from this is

1. Never do any extreme movements after a hot tub, deep tissue massage or the pummeling pleasure of a mineral springs spa. I should not have bent over rearranging my luggage, and a little voice told me that at the time, to which I paid no attention.

2. Don’t give up on yourself when you do pull a muscle. Ice, stretch and do your best to walk it out. This idea of lying flat on your back and taking muscle relaxants, in my opinion and long time experience, is not the way to handle lower back pain. I have loosened up sciatica several times in the past by icing, stretching and walking.

Now, Please, tell us your methods for dealing with this kind of muscle pain, how you got yourself into the mess in the first place and how you got out of it. We all want to learn from each other. So go ahead, leave a comment, and sign up to get notification of my next posting which will take you on down the trail in the Engadine to the next near calamity on our great adventure.

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889 1 888 283 2077

betsy@hihohealth.com

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

How to Keep Your Hand Moving–Without Pain

September 8, 2012 betsyjbell 11 Comments

Gentle Reader,

A good friend is suffering from arthritis in her hand causing discomfort playing tennis and gripping the handles of her hiking pole. Her pain, like the arthritis pain in many aging hands, is the gradual deterioration of the joints because of continued use and abuse over a long, productive life.

In 1980 when I was cross country skiing with one of my daughters and a couple other mother/daughter teams up in whistler, BC, I hit an early morning patch of shade at the bottom of a long sun-warmed downhill. The sudden change threw me off balance. Gripping the pole twisted my thumb right out of its socket. The big bone at the base that creates our opposing pincher strength thrust up over the back of the hand. Luckily my companion had an extra ski tip, a sandwich bag with ice and an ace bandage in her pack. I skied the 3 – 4 miles back to the Whistler plaza area. But I didn’t take care of the problem right away. Knowing how foggy minded I am without food, I had a sandwich, chatting in the sun with the others before going to the emergency doctor. He, of course, scolded me for not getting to him immediately, pulled the dislocated thumb joint into place and made a temporary splint. My daughter, a newly minted licensed driver, got us home safely to Seattle.

At the University Hospital, the orthopedist crafted a form fitting splint and sent me on my way. There was little to no physical therapy afterwards.

Today this thumb joint is disfigured, but never hurts. In the late 80’s it throbbed and ached frequently and I doubted I would be able to continue to play the flute.

Who do you know whose livelihood depends on fully functioning hands? Musicians, typists, writers, doctors, and carpenters just to name a few.

Read on for a scientific discussion of the hand and arthritis in its joints. But before you do, I want you to take action based on this blog post.

Go to the comment section and tell us how your hands are doing and what it would mean to you to lose their dexterity and strength.

Go to my Shaklee shopping page and read about the products that turn this advancing arthritis pain around, keeping the joints healthy and mobile.

Share this article with someone you know who is suffering from joint inflammation, joint pain in the hands whether from an injury or wear and tear of age so they can chose an alternative to the treatments described in the medical information to follow.

What is the cause of arthritis pain in the hand? When arthritis is due to trauma, the cartilage is damaged.

A doctor can diagnose arthritis of the hand by examining the hand and by taking X-rays.

I’m giving you a link to a thorough and detailed article published by the American Association of Orthopedic Surgeons. Because of the copyright law, I will not include the whole text in this post. http://orthoinfo.aaos.org/topic.cfm?topic=A00224

What I will point out is that there is never a mention of nutrition as a possible abatement, intervention or even treatment for a painful, swollen arthritic joint. What I can tell you from personal experience and the experience of thousands of others is that a nutritionally supported joint will remain functional, will heal itself and will serve you for many years without the surgeries described. It is wonderful the medical profession has developed these treatments, but why not avoid them as long as we possibly can?

When I am talking nutrition, I am not limiting that to food intake or a couple multi-vitamins a day. Some of us need to supplement far more as well as eating a diet of green leafy vegetables, brightly colors fruits, lean protein, little or no dairy, processed sugar or wheat. For my thumb to stay supple and allow me to write for 45 minutes, keeping the pen moving across the page, or weeding for 45 minute without pain, I must have at least 3000 mg. of vitamin C a day. I add the oils to that: 3 servings of the omega oils, 3 servings of GLA, 3 servings of Lecithin. If that seems like a lot, maybe your body would get all the help it needs from a highly absorbable and effective Joint Health supplement with glucosamine hydrochloride and Boswellia that penetrates and increases mobility. I noticed additional comfort when I added this to my diet. Take a look at this video. If your current supplement program isn’t bringing you the relief you want, may I suggest 90 days with the Shaklee equivalents and Joint Health Complex? Changing brands could change your life.

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889 1 888 283 2077

betsy@hihohealth.com

Arthritis, Be Well health tips, Health and Fitness, Keep Moving: Managing Arthritis

Knee Pain: an early warning sign of Osteoarthritis

August 24, 2012 betsyjbell 10 Comments

Gentle Reader,

This is just in from the Johns Hopkins:

Knee Pain: An Early
Warning Sign of Osteoarthritis

Osteoarthritis is the most common form of arthritis, affecting an estimated 27 million people in the United States. By age 40, approximately 90 percent of us have at least some signs of osteoarthritis that can be seen on X-rays of the weight-bearing joints (the hips and knees, for example), but symptoms of pain and stiffness usually don’t start until later in life.

Now, researchers from Canada report that knee pain may be an early warning sign of osteoarthritis (OA). Their study was published in the journal Arthritis Care & Research(Volume 62, page 1691).

The researchers obtained X-ray and MRI scans of 255 people with knee pain who were 40 to 79 years old. Pre-radiographic osteoarthritis (signs of cartilage damage seen on MRI but not yet evident on X-ray) was identified in 49 percent, and radiographic osteoarthritis (signs of cartilage damage on X-ray) was identified in 38 percent. Only 13 percent had a normal X-ray and MRI.

Factors linked to a higher chance of having radiographic osteoarthritis or pre-radiographic osteoarthritis included abnormal gait (nearly 11 times higher risk), older age (nearly three times higher risk for each 10-year increase), playing sports regularly after age 20 (35 percent higher risk for each 10 years), knee swelling and difficulty fully stretching the knee joint.

The bottom line: If you have knee pain, don’t ignore it. Early identification of osteoarthritis can lead to early treatment and relief.

Duh! This is a no brainer, isn’t it? My question to you and to them, what are we supposed to do about it? We have the early warning signs. Now what?

In these blog posts, I have explored various modalities of care and presented strategies for alleviating pain and slowing down the onset of severe osteoarthritis. If you are a new reader, I suggest you explore back posts for suggestions.

The bottom line is two fold:

1. Get to your ideal weight and stay there. Even 15 pounds off your current weight (if you are over weight) will make a difference in your joints.

2. Keep moving. Find something to do that is pleasurable and that you will look forward to each day and DO IT. Do NOT, under any and all circumstances, stop moving.

I have a great friend who was in a wheel chair with her osteoarthritis and on multiple medications to manage the pain. A friend persuaded her to seek the counsel of a chiropractor who specializes in blood work and supplementation (primarily by Shaklee). He analyzes the blood and makes recommendations about diet and supplements. The most important advice to Luanne was find something to do that she loved. She didn’t like walking, hiking, dancing, skiing, roller blading, mountain climbing. Nothing pleased her. Nothing made her want it more than the pain she had to endure to try out the activity.

One day she was walking near a dock where people were stepping in to sculls, single and double. She was invited to take a turn and fell in love with sitting in the slim, fast boat down low in the water. As she became more proficient, she got off her medications and ate the better diet along with the prescribed supplements. She became pain free. Luanne went on to win national championships in single scull racing. Today she is slim, beautiful and healthy.

Find the movement of your choice. Maybe it’s turning on the TV or radio to your favorite jazz or Latin music station. There’s someplace in your house where you can dance to your favorite music. Maybe you’d enjoy a little trampoline. It takes up a tiny space and is reputed to help increase bone density. Whatever it is, Go for it.

The doctor’s name is Dr. Richard Brouse. I send him my blood for diagnosis and suggestions for diet and supplements. Having his analysis and prescription for supplements makes my vitamin purchases tax deductible. (I am not giving tax advice. I am not qualified to do so. This is just what I do and have done for 25 years.) It is expensive but worth it. After all, you are going to pay for your health one way or another. Why not pay now and avoid the steep costs looming ahead of you, not to mention the loss of work and play time.

Dr. Brouse will suggest food supplements by Shaklee. In another post, I recommend the ones that are most effective at restoring your body to good health and alleviating arthritis pain. (You can browse the Product Guide here.)

When you take your knee pain to the doctor, they will most likely tell you to expect arthritis in the near future and predict knee replacement therapy down the road. I had these predictions in 1989. I have no knee pain and have never had knee replacement. I take a lot of supplements. People who watch me swallow a handful of them, think I’m nuts. All I can say is that I love being able to hike to Mt. Rainier pain free, to be able to dance the salsa, and run fast across the street, to scramble down the bank at Shark’s Reef on Lopez Island, to last physically in the art museum longer than my brain can take all that stimulation.

I wish the same for you.

Now, tell me in the comment section, what your thoughts are about your early warning signs, if you have any. And by all means let us all know what supplements you have found that help. Did you sign up to get the notification of the next posting?

Fondly, Betsy

Be Well, Do Well and Keep Moving

BetsyBell’s Health4u

www.GrandmaBetsyBell.com

206 933 1889 1 888 283 2077

betsy@hihohealth.com

Arthritis, Health and Fitness

How about Stinging Nettles?

April 5, 2012 betsyjbell 2 Comments

Gentle Reader,

If I could tell you why some days I wake up with no pain whatsoever– like today– and catalog the food I ate yesterday, the stretches I made, the delicious sleep, the supplements, the aerobic activity—why surely I would have a recipe for a pain free life. I cannot. I cross country skied on Wednesday; stayed up too late fussing over numbers; ate on the run, albeit extra nutritious homemade vegetable-drawer soup; got tied up in knots over the traffic delays. You know the drill. I took no herbal pain pills today and no Aleve. Instead of analyzing the good things in life that seem to happen randomly, I suggest robust all out celebration and thanksgiving.

I will offer you some spicy advice that came to me from a good friend who faithfully reads these pages and a few others from the web which she passes on to me when relevant. I especially appreciated her reprint from NaturalNews. Since I harvested stinging nettles on my walk Tuesday, being careful to wear gardening gloves, I am eager to eat them and see what they do for me. See the article below for details. Stinging nettles are abundant in the northwest right now, small plants with tender leaves. All the sting goes away with cooking. If you try it, let me know how it goes. It’s inexpensive to try these natural remedies from the kitchen cupboard, way-side and grocery store.

Relieve arthritis and joint pain with home remedies

(NaturalNews) Homemade remedies for arthritis, gout and other joint pain are never farther away than the kitchen cupboard or the refrigerator. Joint disease is the result of various causes ranging from aging, to over-use and autoimmune diseases that attack joints and surrounding tissue. Pharmaceutical companies have designer drugs that reduce inflammation to help relieve pain and often cause significant side effects. The ingredients for homemade remedies can be purchased at grocery and health food stores and many may already be stocked in your pantry, offering significant savings over costly pharmaceutical drugs.

Anti-Inflammatory triad

On their own, turmeric, ginger and bromelain work as effective anti-inflammatory agents. Each works to relieve pain, stiffness and swelling. In combination, they provide a powerhouse of natural medicine. The three substances are synergistic to one another, each boosting the other’s effectiveness…

Stinging nettles

Homemade remedies from stinging nettles are numerous. A traditional herbal treatment, stinging nettles are used to relieve symptoms of joint pain, arthritis and gout. A tea can be made from the dried herb or the fresh leaves. Use caution and wear gloves if harvesting fresh nettles. As their name implies, the little hairs on the plant can cause serious skin reactions including hives and other painful outbreaks. These are neutralized when heated into tea or when the plant is dried. The tea can be consumed hot or cold or used as a topical soak for painful joints.

Cayenne pepper

Found in most spice cupboards and known for its spicy-hot taste, cayenne makes an excellent topical ointment that relieves joint pain. Capsaicin, the active ingredient in cayenne pepper, tricks the brain by causing local irritation to skin where signals then travel along nerve pathways, distracting the brain from the true source of pain. In time, repeated topical applications of cayenne pepper will reduce arthritis pain significantly. To make topical homemade remedies, mix 2 tablespoons of cayenne pepper with 1/2 cup of cocoa butter, lanolin or coconut oil. Apply it directly to the sore joint. Alternatively, mix 1/2 teaspoon of cayenne pepper with 1 cup of apple cider vinegar and add to a foot bath with warm water. Soak hands or feet for 20 minutes, then rinse. Cayenne pepper can cause skin irritation. (I have not tried this, so go forward at your own risk.)

Pectin Grape Juice

Homemade remedies made from fruit pectin and grape juice can relieve joint pain, and reduce swelling and stiffness. Pectin is found in the cells of many plants and acts as a thickener in preparations such as jellies. Grape juice is loaded with antioxidants, among them, anthocyanins, noted for its effect on reducing inflammation. Pectin regulates the flow of fluids in plant cells and is believed to act to relieve fluid buildup in the joints of arthritis sufferers. The best pectin is found at the health food stores and is free of MSG and other additives. Mix 1/2 cup of juice with 2 tablespoons pectin. Add water if needed and drink twice daily for 6 weeks. Reduce the frequency as symptoms disappear.

Sources for this article include:

DermNetNZ: Capsaicin
http://dermnetnz.org/treatments/capsaicin.html

Holistic Online: Tumeric
http://www.holisticonline.com

Science Daily: Turmeric Prevents Experimental Rheumatoid Arthritis, Bone Loss
http://www.sciencedaily.com/releases/2006/10/061030071152.htm

MotherNature.com: Arthritis and Alternative Medicine
http://www.mothernature.com/Library/bookshelf/Books/42/1.cfm

Joint-Pain.com: Natural Arthritis Treatments
http://www.joint-pain.com/natural-arthritis-treatments.html

The People’s Pharmacy: Pectin for Arthritis Pain

Be Well, Do Well and Keep Moving

Betsy

Betsy Bell’s Health4U

206 933 1889

www.HiHoHealth dot com

www.TiredNoMore dot com

Arthritis, Health and Fitness

Ankle replacement? How bad is it?

February 6, 2012 betsyjbell 1 Comment

Gentle Reader,

Have you dried off from your most recent visit to the Y’s water aerobics for arthritics? Not there yet? Today I want to share information about replacing those joints that just keep hurting so much that you prefer to sit or lie down rather than try to move through the pain. My favorite website for the latest procedures is Johns Hopkins Medicine. This week they have an article about ankle replacement. Replace your ankles? Oh, my goodness. It would have to be really bad before I’d do that.

My own experience with arthritis in the ankles came as a result of breaking the left ankle while cross country skiing in 1997. The snow conditions were our usual white cement so often prevalent in the Cascade mountains. The Women on Wednesday group I ski with had chosen the Swan Lake trail that begins along Lake Kachess and then rises through twists and turns to an upper plateau. We have never made it to Swan Lake. It must be there somewhere. Our ski day usually begins with a couple hours of climbing on skis, then lunch in a nice trail side spot, followed by another 20 minutes uphill to warm up. Then we usually turn around and come down. These logging roads are never groomed except by the occasional snow mobile. Snow mobiles can create moguls that make skiing even more challenging than breaking trail. If the uphill has been through new snow, even cement (heavy) snow, the downhill can go quite well. On the particular day of the breakage, I was doing my usual fast downhill and on one curve, planted the tip of my left ski squarely into a snow bank. My body continued on. I could hear the snap.

It was possible to ski out the remaining 4 miles or so by keeping the left leg slightly bent and the foot rigid in the boot, using the polls and right ski to snow plow. On the bus, a fellow skier and nurse, filled a sandwich bag with snow and wrapped my ankle with an emergency tape.

The next day, an x-ray revealed a hair line fracture which they cast. I was in this non-weight baring thing for 60 days and a walking boot for another 30 days. I worked hard to keep the muscles functional with all sorts of floor exercises including leg lifts in all directions, and was ready to walk as soon as they gave the go ahead.

Now, fifteen years later, I am getting little twinges when setting off on a hike or long city walk. Do I stop? Is it harmful to keep going? I can report that I may slow down a bit, exercise great care in foot placement and gait, and above all keep going. So far so good. The pain doesn’t stop me and the ankle is still functioning well. Will it get worse? Probably. Will I go for surgery someday? Who knows. I would recommend doing every possible thing before going there. If you do read the article at the link, you’ll see that people have good results. Are they hikers, cyclists, climbers? Or are they people who just want to be able to walk around their house when the pain has become so unbearable they are confined to a chair?

Osteoarthritis and arthritis caused by injury often come down to the same thing as one ages. I prefer to take hands full of supportive supplements to 3 Advil because I am sure that the supplements strengthen tissue and feed cells for better all over health. Advil will mask the pain for sure. It is pretty conclusive that vitamins, minerals and protein build healthy tendons, muscles and bone. There may still be pain. Try an herbal pain inhibitor first. Shaklee makes a good one. If you want to explore these, go to HiHoHealth dot com. We have a Pain Relief page there.

The Johns Hopkins site on arthritis gives good information about the other joint replacements as well. Good luck if you are facing this decision. If you want to talk more about your options with a person who has been dealing with arthritis for 35 years, I’d love to hear from you at 206 933 1889. If you would like to comment, please do.

Do well, Be well and Keep Moving,

Betsy

Arthritis, Health and Fitness

The Fat Trap

January 13, 2012 betsyjbell 5 Comments

Dear Reader,

I have been thinking a lot about weight and arthritis, about weight loss and how challenging it is to begin and maintain a healthier relationship to food. In my last post, I talked about the study that found our hypothalamus may be running the show. If this regulating organ has been damaged by a long term diet of too rich food, is it possible to ever heal it and establish a new normal for ourselves?

Perhaps you saw this article in the New York Times on January 1, written by Tana Parker Pope. I recommend it to you. She has struggled with extra weight for years and takes heart and hope from the understanding she has about the hypothalamus and the possibility of actually changing its messaging system.

I am going to leave you with this long article from the NYTimes. I would love to hear your reaction to it. Please share.

Are you engaging in any winter sport? I enjoyed my first day on cross country skis this past Wednesday and managed a pain free day with 2 Aleve at breakfast. Thursday morning wasn’t bad either, maybe because I took a protein sports recovery drink with me and drank it on the bus coming home and again before bed. The one I use is called Physique and is made by Shaklee. It repairs torn muscle with the proteins, vitamins and minerals in it. Thursday night I could feel a stiffening up and did some of my Pilates floor exercises before hottub and bed and this morning did a big routine of Feldenkrais, Pilates, weight lifting and other stretching and then took a long walk including a stair case with 190 treads. All this helped keep me from arthritis pain.

What is your routine after a work out? BTW when you climb stairs try walking up sideways, facing the railing, right shoulder toward to top. Lift the left leg and place it on the step above crossing the right. Then, weight on the left foot, step up with the right still facing the railing. Next step with the left foot, swing it behind and up. You are going up the stairs with the left foot traveling in front and then in back and then in front. Then turn to face the left shoulder to the top and do the weave with the right leg. This strengthens the sides of the knees. We girls hurt our knees by always walking straight up the stairs because we are just slightly (sometimes more than slightly) knock kneed. This stair climbing (and descending) greatly strengthens the muscles and tendons along the sides. Do this slowly, planting your foot solidly and lifting with the thigh engaged instead of heaving the body up with the shoulders. Make the legs and side knees work for you. I may have described this in an earlier blog when I was talking about my training program for climbing Mt. Shasta. If you try this, let me know how it goes.

Good luck and keep moving.

Betsy

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www.TiredNoMore. com