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Which Types Of Workouts And Activities Are Most Beneficial For Women?

Women's fitness encompasses a diverse range of workouts and activities tailored to address different fitness goals, preferences, and health considerations. Here are various types of workouts and activities that are beneficial for women's health and overall well-being: Cardiovascular Exercise: Running and Jogging: Running or jogging is an effective cardiovascular exercise that improves cardiovascular health, endurance, and overall fitness. It also aids in weight management and strengthens lower body muscles. Cycling: Cycling, whether outdoors or on a stationary bike, is low-impact and great for cardiovascular fitness. It strengthens leg muscles and improves heart health while minimizing stress on joints. Dance Workouts: Zumba, dance aerobics, or dance-based fitness classes offer a fun way to improve cardiovascular endurance, coordination, and flexibility while burning calories. Strength Training: Weightlifting: Incorporating weightlifting or resistance training help

Stiff joints

Stiff joints are symptoms that range from slight functional impairments to complete stiffness of the joints. In principle, joint stiffness can occur in all joints, but the functional restrictions are increasingly observed in those who are exposed to particularly high loads in everyday life. These include, above all, the large joints, such as the knee joint, hip joint, shoulders and elbows. Since many forms of joint stiffness threaten permanent deterioration in joint function without therapeutic countermeasures, medical help should sought as soon as possible in the case of stiff joints.

definition

The colloquial term "stiff joints" describes limitations in the ability to move in the joints, which can range from minimal functional impairment to extremely painful complete joint stiffness. In the medical world, the stiff joints can be described in so-called contractures, which are a functional restriction of the joint due to impairment of the surrounding tissue structures (ligaments, muscles, tendons, fascia) and the joint stiffness directly caused by damage in the joint. The latter can also be due to damage to the bone substance, for example. healthbeautystudio



Symptoms of stiff joints

Stiffness of the joints is a far-reaching symptomatology, the symptoms of which range from minimal impairment of movement to complete fixation of the joints. The complaints are often associated with pain, which occurs mainly when moving or exercising. Sometimes, however, there is pain in the joint area even when the patient is at rest. In the case of various joint diseases, the joints also appear reddened and overheated.

Depending on the joints affected, the degree of joint stiffness and the causes of the complaints, impairments of varying degree of severity can be seen in the everyday life of the patient. For example, if the hip joint is stiff, the people affected are often significantly restricted in their ability to move, which makes their everyday life much more difficult. Climbing stairs is often barely possible and even going to the toilet can be associated with painful complications. A detailed description of the symptoms including the respective accompanying symptoms is then given in connection with the explanations on the causes of joint stiffness.

Causes of stiff joints

The possible triggers of stiff joints are extremely complex and include both congenital diseases and acute joint diseases and sometimes even psychogenic factors. The following detailed description of the individual causes of joint stiffness shows the broad spectrum of potential triggers that must be taken into account in the diagnosis. The joint diseases (arthropathies), which can result in joint stiffness, are roughly divided into infectious arthropathies, inflammatory polyarthropathies, non-inflammatory osteoarthritis diseases and other joint diseases.

Infections as a cause of joint stiffness

If bacteria get into the joint via open wounds (for example during an operation) or via the bloodstream and settle here, there is a risk of purulent bacterial arthritis, which is associated with a strong inflammatory reaction in the joint area. If superficial joints are affected, they are often red, swollen and overheated. The patients feel permanent joint pain, which increases with movement or exertion. Often those affected tend to relieve pain because of the pain. The mobility of the joint is increasingly restricted in the course of purulent arthritis and there is no therapeutic treatment, there is a risk of irreversible damage to the joint structures. The destruction of the articular cartilage begins after a relatively short time.

General infectious diseases can also affect the joints and cause arthritis with corresponding joint stiffness. A possible cause is, for example, a meningococcal infection, with which further symptoms such as high fever , chills , body aches , nausea and vomiting or even impaired consciousness can occur. Other infectious diseases such as rubella, mumps, tuberculosis, borreliosis , typhoid or gonorrhea can also cause arthritis.

The accompanying symptoms are extremely different for the various infectious diseases and the stiff joints are by no means a leading symptom. Those affected often show significant other symptoms and the joint problems are more of a side effect. A key clue to most infectious disease is concomitant fever. If, in addition to the joint stiffness, the body temperature is increased, a doctor must be consulted urgently. It is not uncommon for symptom to appear in the joints only after an infectious disease has been overcome. These are called reactive arthritis .

Inflammatory polyarthropathies

Inflammatory processes often develop in the joints even without an infection, the most common form being rheumatoid or chronic polyarthritis . Typically, not only individual joints are affected here.

At the beginning of the relapsing disease, the symptoms manifest as pain in the finger and toe joints. In addition to the pain, there is often pronounced joint stiffness, especially in the morning after getting up. In addition, there are unspecific general symptoms such as chronic fatigue , exhaustion and increased night sweating . During the flare-ups, the joints are significantly swollen and overheated. As a rule, the symptoms appear symmetrically on both halves of the body, i.e. the same joints are affected on the left hand as on the right. On the right foot, the same as on the left.

In the long term, the joints are destroyed by rheumatoid polyarthritis and those affected show complete joint stiffness with a fixed incorrect posture. Also, in the late stages of the disease, an increasing loss of the muscles sets in. In the end, many patients can no longer perform even the simplest everyday tasks with their hands. The transition from rheumatoid arthritis to the larger joints, which can be observed less often, also leads to an increasing loss of function. Depending on which joints are affect, for example knee pain , hip pain or ankle pain can occur as accompanying symptoms.

If the cervical spine is affected as part of the disease, there may be a risk of compression of the spinal cord. Chronic polyarthritis can also spread to the organs and thus trigger, for example, an inflammation of the blood vessels, an inflammation of the pericardium (pericarditis), an inflammation of the inner lining of the heart (endocraditis) or an inflammation of the lungs with corresponding symptoms.

Inflammatory polyarthropathies also include so-called juvenile arthritis, which describes inflammation of the joints in childhood that occurs for no apparent reason. The affected children look ailing, are tearful and avoid movement. They may also adopt a relieving posture due to the pain, which in turn can lead to contractures in the long run. Sometimes the growth of the joint-forming bones is also impaired. In addition, those affected occasionally suffer from an irregular, itchy rash. Swelling of the lymph node, liver and spleen is typical of juvenile arthritis. In the worst case, the disease leads to irreversible growth impairment and organ damage in the children.

The metabolic disease gout also leads to painful inflammation of the joints, whereby the deposition of uric acid crystals in the joints area is considered to be the main trigger. In principle, all joints can be affected by gout, but the symptoms usually appear in the area of ​​the toe, wrist and finger joints. Concomitant symptoms of an acute gout attack, in addition to the typical joint complaints, are general symptoms such as fever or headache . Other diseases, such as chondrocalcinosis, are also associated with crystalline deposits in the joints and corresponding joint problems.

Other possible causes of inflammatory polyarthropathy include, for example, so-called hip rhinitis (coxitis fugax) and diseases such as an underactive thyroid (hypothyroidism), overfunction of the thyroid gland (hyperthyroidism) or congenital sickle cell anemia.

Diabetes mellitus can also trigger what is known as neuropathic arthropathy in the long term. In addition, sarcoid disease (also called Boeck's disease) leads in rare cases to inflammatory processes in the joint area and corresponding joint stiffness. This applies in a similar way to special forms of so-called amyloidoses (pathological protein deposits in the intercellular space). Numerous other factors can trigger non-infectious joint complaints, although a complete list at this point would go beyond the scope. As a rule, however, stiff joints that are associated with inflammatory processes can be traced back to one of the causes mentioned.

Osteoarthritis as the cause

Arthrosis refers to wear and tear on the joints, which in the long term can lead to significant functional impairment or even a complete loss of function of the affected joints. The causes are mostly incorrect loads in the joint area, which lead to increased signs of wear and tear on the cartilage tissue or the joint-forming bones. The trigger of the incorrect loading is usually a so-called dysplasia, i.e. a misalignment in the joint area. This can be congenital or can be traced back to an accident, for example. As an example of congenital dysplasia, hip dysplasia should be mentioned here, which is one of the most common causes of the relatively widespread hip arthrosis .

Osteoarthritis usually develops over a longer period of time, with pain occurring under stress being a typical symptom in the early stages. As the diseases progresses, there may be swelling and deformation of the joints as well as increasing joint stiffness. The joint noises recorded during movement are also typical. Joint wear generally increases with age. Accordingly, most osteoarthritis patients are already at an advanced age. Years of incorrect loading in the joint area show their consequences here. However, acute injuries, for example as part of an accident, can also lead to premature wear of the joints. This so-called post-traumatic osteoarthritis also affects people of younger age.

In all forms of osteoarthritis, joint wear and tear usually extends over a long period of time before those affected complain of stiff joints or other complaints. Therefore, the irreversible damage to the joint in osteoarthritis is often well advanced before medical help is sought. A complete restoration of the joint function is therefore in many cases significantly more difficult or impossible.

Congenital stiffness of the joint

Some people are born with arthrogryposis multiplex congenita (AMC), a special form of joint stiffness. The typical malformations of the disease usually occur between the eighth and eleventh week of pregnancy. The severity of the diseases can vary significantly. While some children only show adhesions of individual joints, in others numerous joints and other organs are malformed. The muscles, tendons and fasciae in the joint area are also affected by the growth impairment, which further restricts the ability to move. The children are born with noticeable contractures and deformities of the joints. The joints in the arm and leg area are increasingly affected. Shoulder joints, elbows, wrists and individual finger joints, but also the hip and knee joints are particularly often changed in the course of the disease. The causes of the disease are largely unknown to this day, although AMC is definitely one of the more common growth impairments in newborns.

Other causes of stiff joints

Numerous other triggers of joint stiffness come into consideration in addition to the factors mentioned above. Movement restrictions in the joints can also be observed in connection with neurogenic diseases such as polio. Sometimes the contraction of the outer layers of the skin, for example due to scarring after a burn, leads to stiffening in the joint area. If the vision shortens, this can also cause a contracture. The same applies to the shrinking or contraction of fasciae, for example after an injury or prolonged immobilization. So-called psychogenic contractures are also known in the specialist field, in which those affected consciously or subconsciously do not move a joint due to a traumatic event.

Diagnosis

On the basis of the description of the symptoms and the externally visible changes (reddening, swelling, overheating, deformation), the cause of the stiff joints can usually be clearly narrowed down. Some simple movement exercises can provide other important pointers. Many forms of contractures can be identified relatively clearly in this way. Ultrasound examinations make pathological changes in the joint area, such as purulent arthritis, visible. Blood tests or evidence of increased inflammation levels in the blood can also be used to confirm the diagnosis. Imaging procedure such as x-rays, computed tomography and magnetic resonance tomography,

Another method of examination for suspected joint damage is minimally invasive arthroscopy, which allows an endoscope to look inside the joints. This not only enables the diagnosis to be made, but also allows for minor therapeutic interventions as part of the examination respectively. This so-called therapeutic arthroscopy is used relatively frequently today.

treatment

The treatment of joint stiffness must always be geared towards the respective causes of the complaints and can therefore vary significantly. For example, while arthritis caused by bacteria is often treated with antibiotics, medication offers little relief in osteoarthritis. Instead, physiotherapy is of particular importance, which is not helpful in most forms of arthritis. Purulent arthritis often requires surgical intervention to avoid lasting destruction of the affected joints and the development of life-threatening blood poisoning. Operations can also be used in osteoarthritis patients to restore joint function. In case of doubt, a prosthesis is implanted, such as an artificial hip joint. Occasionally, however, the joint function can already be restored with the minimally invasive method of arthroscopy.

When treating contractures, physical therapy is the first choice of treatment options. The stiff joints should regain their original mobility through active and passive exercises. Massages and heat therapies can also be used. Special splints and bandages serve to avoid the occurrence of contractures in everyday life. In the field of naturopathy, manual procedures such as osteopathy or Rolfing are the main onesfor the treatment of contractures. Acupuncture is also often used here. This is also often used in the naturopathic treatment of arthritis. However, if the measures mentioned do not work, surgery to remove the contracture is often the last option, as is the case with arthritis.

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