Ball and Socket, Pivot, and Gliding: Keeping Your Female Hinges Healthy

Joanna Wilson, D.O.HerCare at ADC

Famously Bad Posture

High Heels and Posture

Flat Feet

Posture To Prevent Muscle Spasms

Posture To Prevent Muscle Spasms

Sources of Joint Pain

• Muscle• Ligaments• Cartilage• Tendon• Bursa• Bone• Fascia

Joint Anatomy

Cartilage

• No blood supply• Oxygen and nutrient delivery and waste

removal is done by compression• Made up of four substances: collagen,

proteoglycans, water, and chondrocytes:

Cartilage• Collagen:

Key component of cartilage; provides cartilage with its strength; creates a framework that houses the other components of cartilage

• Proteoglycans: Combination of protein and sugar, which trap water in cartilage; woven around and through collagen, allowing cartilage to change shape when compressed

• Water: Healthy cartilage contains more than 70% water; shock absorber and lubricates and nourishes the cartilage.

• Chondrocytes: Cells produce new collagen and proteoglycans in cartilage; release enzymes which help break down and dispose of aging collagen and proteoglycans

Sex Differences in Cartilage

• Cartilage thickness and volume are greater in boys and men vs girls and women

• Women lose cartilage from their tibia (the larger bone between the knee and ankle) at 4x the rate of men, and they lose cartilage from the kneecap at 3x the rate

• Greater cartilage loss in women than in men began at age 40 and increased with age

Osteoarthritis Has Active Inflammation

Osteoarthritis Risk Factors

• Excessive loading• High BMI• Previous knee injury• Age• Genetics• Sex

Female vs Male Hips

Osteoarthritis Risk: Overweight

• Goal BMI is <25 to reduce OA in the population by up to 53%

Obesity-related pathways

• Accumulation of fat in muscle which reduces muscle mass and strength

• Instability of joint• Reduced impact absorption at

joint by muscles• Altered gait patterns• Misalignment of joint

Osteoarthritis Risk: Excessive Loading

• Kneeling, squatting• Pes Planus, Pronation of foot, Q-angle• “Land and turn” movements

Osteoarthritis: Previous Knee Injury

• Ligament tears, meniscal injuries, and fractures involving the articular surface

Anterior Cruciate Ligament (ACL)• Injuries up to 10x more common in women– Relatively smaller diameter, relative hamstring weakness,

sex hormone variations• Due to deceleration with landing and pivoting– 5%/year risk at collegiate level in volleyball, basketball,

and soccer• Can cause chronic instability and osteoarthritis later

Joint Changes and Hormones• Increased laxity during ovulatory and luteal

phases• Increased collagen turnover during follicular

phase• Highest likelihood of ACL injuries during menses

• Variations of hormone levels and receptors in target tissues during peri and post menopause– Hormone blockers and hormone replacement affect

joint pain

Prevention of ACL Injuries

• ACL –tear prevention programs: Proprioceptive and neuromuscular training programs

• Awareness of reduced joint position sense during menses

Anterior Knee Pain(Patellofemoral Pain)

• Twice as common in women• Due to:– Relative weakness of quadricep– Delayed firing of vastus medialis obliqus– Increased q angle

Treatment of Patellar Syndrome

• PT: strengthen medial thigh muscles and hip external rotators, strengthen quadriceps

• Taping of patella• Arch supports

Bursitis

• Inflammation of the sac filled with lubricating fluid which separates joint structures

Common Bursitis Locations

Sprain

• Inflamed ligament

Tendonitis

• Tendon connects to bone and behaves as an elastic strip

• Inflammation can occur

Enthesopathy

• Inflammation where a ligament or tendon attaches to a bone causes calcium deposits

• Spurs develop

Iliotibial Band Syndrome

IT Band Stretches

IT Band Stretch

Supplements: Possibly Effective• ASU (avocado and

soybean oils)- hip• Boswellia (Indian

frankincense)• Chondroitin Sulfate• Curcumin (constituent of

turmeric)• Ginger• Kava Kava• Bovine cartilage• Cat's claw extract

(Uncaria guianensis)

• Devil’s claw• Vitamin B3 (niacinamide)• Rutin• DMSO

(Dimethylsulfoxide) topical

• Guggul• Yucca• Willow Bark• New Zealand green-

lipped mussel

Supplements: Likely Effective

• Glucosamine Sulfate• SAMe• Stinging Nettle (topical)• Turmeric• Bromelain• Camphor (topical)

Supplements: Effective

• Capsaicin topical

Challenges in Supplement Research

• Content variability (amount, quality)• Judging endpoints• Quality of study• Number of participants

Nutritional Recommendations

• Fruits and vegetables for antioxidants (esp Vitamin C)

• High calcium diet for bone strength and muscle function

• Vitamin D for bone strength and balance• High quality protein for muscle strength

Exercise To Promote Joint Health

• Allow compressive movement of cartilage• Increase bone strength• Tightens and thickens ligaments• Secure joint tracking with strong, balanced

muscle traction

Hamstring Curl

Stand with the front of your thighs against a surface (a table or wall). Flex one knee up as far as is comfortable. Hold for 5 - 10 seconds, then lower slowly. If possible, do not touch the floor between repetitions. (Ankle weights will increase the intensity.) Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.

Bent-Leg Raises

Sitting in a chair, straighten one leg in the air (without locking the knee). Hold for about one minute. Bend your knee to lower the leg about halfway to the floor. Hold for 30 seconds. Return to starting position. Work up to 4 reps on each leg.

Abductor Raise

Lie on your side, propped on one elbow. The leg on the floor bent, the other straight. Slowly lift the top leg, hold for 5 -10 seconds, then lower. (Ankle weights will increase the intensity). Do 1-3 sets with 12-15 repetitions each. Remember to rest in between sets.

Step-Ups

Stand in front of a step, like a sturdy bench or stairs, about two feet high (or less if necessary). Step up onto the support, straighten your knees fully (without locking them) and step down. Maintain a steady pace. If you are comfortable with your balance, pump your arms while doing this exercise. Start with 1 minute, slowly building your time.

Wall Slide

Leaning with your back against a wall, bend your knees 30°, sliding down the wall, then straighten up again. Move slowly and smoothly, using your hands on the wall for balance. Keep feet and legs parallel, and do not allow knees to go out over the toes. Repeat 5 -10 times.

Stationary Bike

Biking is a good way to increase strength and range of motion. Make sure you have the right positioning of the legs. At the bottom of the pedal stroke, the bend in the knee should be 15 degrees. Start with 10 minutes and slowly increase your time.

Sex-Differences in Running

• Recreational, habitual exercise was not associated with knee osteoarthritis

• Elite female runners were more likely than male to develop knee OA

• Some studies report a higher risk of hip osteoarthritis in men with high or moderate levels of physical activity

The Best: Water Aerobics

Starting Exercise

• Increase intensity and novel movements with caution

• Cross train• Low-impact repetition is best• Listen to your joints• Improve range of motion, flexibility, and

balance

To Wrap It Up…

• Avoiding obesity and maintaining good posture limits joint dysfunction

• Topical and oral supplements may be helpful, but quality studies do not exist to confirm benefit

• Varying your daily low-impact exercise puts healthy stress on your joints

Thank you so much for coming today!Joanna Wilson, D.O.

Freida Toler, FNP