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Moderate Exercises for Arthritis Pain Relief
Arthritis is becoming more and more common — and not just among the very old.
That’s the bad news. The good news is that a program of moderate exercise can
reduce pain and improve mobility for many of the over 40 million individuals
with this degenerative disease. What Is Arthritis? Arthritis means inflammation of a joint. Osteoarthritis, the most
common form of arthritis, is characterized by a progressive loss of cartilage. This degenerative disease is usually limited to a specific area, such as the knees, hips or
spine. Common symptoms include joint pain, limited range of motion, and
swelling. Rheumatoid arthritis, which is far less common, causes the inner linings
of the joints to become inflamed. How Can Exercise Help? For many years, doctors have recommended that patients with arthritis engage in
flexibility training to help improve range of motion and reduce some of the
stiffness in their afflicted joints. In recent years, doctors have also begun to
recognize the benefits of cardiovascular exercise and strength training. Not only
does a well-rounded exercise program preserve joint range of motion and
flexibility but it also reduces the risk of cardiovascular disease, increases joint
stability, and lessens the physical and psychological pain that often accompanies
a diagnosis of arthritis. Exercising Safely With Arthritis Before beginning any type of exercise program, talk it over with your physician.
He or she may have some specific concerns or considerations you should keep
in mind. The Arthritis Foundation recommends that active range of motion
exercises be performed 1-2 times daily. During flare-ups, remember to move
slowly and gently and NOT past your usual point of discomfort. A warm
environment promotes elasticity and ease of movement. Range of motion
exercises, such as shoulder circles, leg swings and lying knee-to-chest pulls,
will help limber up those joints that have been stiffened by arthritis and prevent
gradual losses in motion. Depending on the severity of your arthritis, your
physician or physical therapist may suggest either isometric or isotonic
strengthening exercises. Isometric exercise, such as squeezing your thigh muscle while lying on your
back, involves contracting the muscle without moving the joint. Isotonic
exercise, such as performing a leg press or partial chair squat, involves
contracting the muscle while moving one or more joints. Many exercises can
easily be done at home using light weights or elastic bands. While flexibility
exercises should be done on a daily basis, strength training should be done
two to three times per week. Your muscles need time to recover and repair so
be sure to take at least one day off in between strength-training workouts.
Don’t try lifting too much, too soon. If you experience joint pain, lower the
resistance or change the exercise. Take your time and build up gradually.
Finally, cardiovascular, or aerobic, exercise that does not involve a lot of
impact on the joints is recommended three to five times per week.
Walking, which involves little impact and is easy to do anywhere, is one
of the best cardiovascular exercises around. Activities such as swimming,
water exercise or bicycling are also great options, because they are
virtually non-impact. As with strength training, it is important to approach
aerobic exercise slowly and progress gradually. Depending on your current
fitness level, you may want to start with as little as two minutes of activity,
three times per day and work your way up to a single 20-30 minute session,
three to five times per week. Listen to your body. If you experience pain
that lasts longer than one hour after exercise or notice increased swelling or
weakness and decreased range of motion, modify your exercise routine or
check with your healthcare provider. The Arthritis Foundation has
developed in-class programs and exercise DVDs to help individuals with
arthritis exercise safely and effectively. Go to www.arthritisfoundation.org.
Keep yourself active in a variety of ways and you’ll be on your way to
greater mobility and better health. Do What Works for You Many people with arthritis can excel in a community-based fitness
program under the guidance of a knowledgeable and experienced
instructor or trainer, such as an ACE-Certified fitness professional with
a special interest in helping individuals with arthritis. Others may benefit
more from a rehabilitation program with a physical therapist. The key is
to find what works best for you to adopt a safe, effective, and fun exercise
program that will set you on your way to greater mobility and better health. Reprinted with permission from the American Council on Exercise.
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This intel was contributed by jumblue
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May, 2012
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