Muscle strains and ligament injuries. Lupus. Back injuries. Scleroderma. Osteoarthritis. Fibromyalgia. Rheumatoid arthritis

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3 Causes of Joint Pain in Women Muscle strains and ligament injuries Back injuries Osteoarthritis Over 60% of people with arthritis are female Rheumatoid arthritis Affects women 3x more than men Lupus Affects women 9x more than men Scleroderma Affects women 3x more than men Fibromyalgia Affects women 8x more than men

4 What is Arthritis? Literal meaning is inflammation of the joint Not a single disease but covers over 100 medical conditions For all practical purposes it is thought of as wearing away or loss of cartilage covering a joint Cartilage acts as a shock absorber and lessens the the loads on bones and joints

5 Hormones and Joint Pain Female hormones thought to play a role in a woman s high vulnerability to pain Estrogen is believed to be protective against pain and inflammation Research shows that 80% of women with rheumatoid arthritis experience a remission of symptoms during pregnancy and a flare up during the post-partum phase

6 Hormones and Joint Pain Reproductive hormones suspected as factors in the high incidence of autoimmune diseases in women since conditions such as RA and lupus common during childbearing years Fluctuating hormones can reduce the amount of medicine circulation in the blood stream, which means women may require a higher than standard dose of pain medication or antiinflammatories

7 Gender Differences in Physiology Endorphins, which are natural pain-killers made in the body, work less effectively in females Female brains release less dopamine than males in response to painful stimulation Without dopamine, endorphins don t function as well Female digestive tracts move more slowly which can cause delayed response to medications

8 Gender Differences in Anatomy Females are more prone to osteoarthritis of the knee Women usually have more ligamentous laxity which can make the knee cap susceptible to maltracking and wear Female hips are also wider to accommodate for childbirth This also makes the knee cap more prone to maltracking and wear

9 Does Joint Pain Mean Arthritis? Pain in your joint or around your joint doesn t mean you have arthritis Joint pain can be caused my muscle strains, ligament injuries, back problems, and trauma If you suffer from persistent join pain, see your doctor to evaluate your symptoms

10 Why Do My Joints Crack? Joints are filled with synovial fluid for lubrication and joint nutrition Synovial fluid does contain gases, such as oxygen and nitrogen When a joint moved beyond its normal range of motion, change in pressure occurs in the joint This change in pressure causes gas pockets to form and pop

11 Why Do My Joints Crack? Ligaments and tendons around joints can also cause cracking or popping sounds When ligaments and tendons are in motion, their positions continuously change A pop or crack can be heard when they move over boney prominences Common in knees and ankles

12 Why Do My Joints Crack? This can also mean arthritic changes in your joints If joint cartilage is thinning or worn out, cracking or grinding can result of friction between two boney surfaces rubbing on one another Common with the knee cap This is usually PAINFUL and can get worse over time!! If this is happening to you or you are worried about arthritis the see your doctor Arthritis can usually be detected on xrays

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14 Tips To Improve Joint Health Move your joints Protect you body Lose weight Low impact exercises Strengthen muscles around joints Good posture Treat joint injuries Warm up before stretching Maintain full range of motion Strengthen your core Know your limits Eat fish Drink more milk Glucosamine Ice for joint pain Be careful lifting and carrying

15 Move Your Joints Move your joints to keep them healthy Helps to decrease stiffness an promote blood flow Take frequents breaks from your chair or desk and walk or stretch

16 Protect Your Body Injury can damage joints Wear protective gear when performing highrisk activities like skating

17 Lose Weight Weight loss can lower the stress on your knees, hips, and back Extra pounds add to the load placed on these joints which can increase the risk of cartilage breakdown Every pound lost decreases the load on joints by 3-4 lbs!

18 Low Impact Exercises Walking, biking, swimming High impact activities, such as running, can increase the stress placed on your joints

19 Strengthen Muscles Around Joints Will decrease the stress placed on your joints Research has shown that weak thigh muscles can lead to knee OA Even small increases in strength can reduce the risk of AO

20 Maintain Full Range of Motion Helps to reduce joint stiffness and maintain joint flexibility

21 Strengthen Your Core Strong abs and back muscles helps to maintain balance The more balanced you are the less likely you will damage your joints from falls or other injuries

22 Know Your Limit It is normal to have aching of your joints and muscles after exercising Persistent pain could mean that you have overstressed your joints If pain persists, do not work through it as this can lead to damage

23 Eat Fish Fatty coldwater fish, like salmon, are a good source of omega-3-fatty acids Helps to keep joints healthy and reduce inflammation Can also take fish oil pills Fish oil providing 3.8 grams/day of EPA and 2 grams/day DHA

24 Drink More Milk Calcium and Vitamin D helps to keep bones strong Can help prevent fall that could cause fractures and damage joints Can also eat green leafy veggies for calcium or see your doctor regarding supplements

25 Good Posture Stand and sit up straight Good posture protects your joints from your neck to your knees Walking more frequently can help with posture

26 Be Careful Lifting and Carrying Carry bags using your arms instead of hands Allows bigger muscles and joints support the weight

27 Ice For Joint Pain Natural, and FREE, pain reliever Apply to a sore joint for 20 minutes at a time Do not apply directly to skin

28 Glucosamine Natural chemical compound found in normal, healthy joints Some studies have shown that in combination with chondroitin, may provide some relief for mild to moderate OA In clinical studies of arthritis, glucosamine dosage has typically been 1.5 g/day, as a single dose or in divided doses

29 Treat Joint Injuries Physical trauma can lead to joint or cartilage trauma See your doctor if injure yourself You may need to wear a brace to protect your injured joint

30 Warm Up Before Stretching Don t stretch cold muscles Do a light warm up, such as walking or easy repetitive movements Loosens joints, ligaments and tendons