Living well with Arthritits and Tendonitis

What's working for me.

Update

I was diagnosed with Stage 4 osteoarthritis a year and a half ago at age 54. I was very active at the time, and I had little warning. Another wall in my path was a diagnosis of calcified tendonitis of my shoulder last spring. Both conditions are chronic. It’s frustrating, but I’m not giving up. There’s so much I can do to manage my symptoms.

Calcified shoulder tendonitis

I was released from physical therapy this week. I am not 100% improved with shoulder tendonitis, like I unrealistically hoped. I’d say I’m at 60% or 70% of recovery. My range of motion has improved which is a huge one. I’ve also gained muscle tone and strength from physical therapy. I am also working on strengthening my back muscles to keep stress off of my shoulder.

Help support my work and treat me to a coffee!

Practicing handstands made me feel powerful. This was last winter. I'll have to skip those for now. Hopefully not forever.

Knee arthritis.

“Are your knees better?” I’m asked this often. No. Have my legs got stronger, and have I learned to incorporate different muscles? Yes! Was I able to stand up after sitting in the sand at the shore on my own? You bet! The braces I wore to the beach and the muscle strength I have acquired from physical therapy made it possible. Is the arthritis still there? Yes. Once your cartilage is gone it’s gone. Parts on my knees are bone on bone (Stage 4 osteoarthritis). I have times of inflammation and I need to rest and listen to my body. Unfortunately, I’m in a flair now.

How am I managing this?

*Physical Therapy There are exercises that I do at home for knees and shoulder daily. I swear on these!

*Kinesiology tape! It’s wonderful! How does it work? My physical therapist showed me how to tape my knees to protect my tendons and ligaments. It also reduces inflammation. I also have it taped to help my kneecap from tracking to the outside and it helps with stability

Downside - It isn’t pretty, even the beige toned. It’s been close to 100 degrees here, so I’ve caved and wore shorts and the tape.

Gel-One knee injections and insurance.

Gel injections for my knees are recommended every six months. The gel acts like a shock absorber and lubricant to knee joints. My insurance covers only 1 injection per year. I fought it and had my doctor submit an appeal to my insurance company with no luck. The problem was the injections wore off before my busy season started as a pet sitter and dog walker. I am due next months for my next injections but 6 months ago would’ve been ideal

Knee replacement?

I’m not a good candidate because of my age (I’m 55 and for once I heard I’m too young!) I also have an unrepairable meniscus tear. I’m not accepting this answer and I will be getting a second opinion. There are other surgical options available

My fitness routine.

You got it! No expensive gym membership. A yoga mat, free weights and restistance bands are what a need to continue physical therapy at home. I use a fitness app as well I record my physical therapy exercises and it give me accountability that way. I have friends that used the same app so there is encouragement from them as well

What else can help?

Stationary cycling is gentle on your knees. I am thinking about that for cardio. Also, swimming! My favorite and so easy on the joints. I live in an area with 4 seasons and our local membership to an indoor pool is outrageously priced. I’ve heard there are senior discounts (not quite there yet).

Dietary changes for inflammation

According to my doctor avoiding food that trigger inflammation such as: red meats, salt, sugar, white flour (I’m gluten intolerant so ahead of the game), fried foods, processed foods, alcohol and processed food are a few top culprits. Most of these I have limited completely. Foods that help inflammation associated with osteoarthritis include oily fish like tuna, green tea, olive oil and berries are a few. Omega 3 fatty acids, turmeric, vitamin C and D supplements are helpful too.

Questions:

Do you have a fitness routine?

If so, have you had to adjust your routine due to injury or illness?