Fighting Arthritis With Exercise
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Research shows that
exercise is one of the best treatments for osteoarthritis.
Exercise
can improve mood and outlook, decrease pain, increase flexibility,
improve the heart and blood flow, maintain weight, promote
general health and physical fitness. |
For
example, studies show that strengthening the quadriceps muscles can reduce knee
pain and disability associated with osteoarthritis. One study shows
that a relatively small increase in strength (20-25 percent) can
lead to a 20-30 percent decrease in the chance of developing knee
osteoarthritis.
Exercise is inexpensive and, if done correctly, has few negative side effects.
The amount and form of exercise will depend on which joints are
involved, how stable the joints are, and whether a joint replacement
has already been done.
You can
use exercises to keep strong and limber, extend your range of
movement, and reduce your weight. Some different types of exercise
include the following:
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Strength
exercises: These can be performed with with weights or
exercise bands, inexpensive devices that add resistance. Strong
muscles help to support and protect the joints that are
affected.
Aerobic/Endurance activities: These activities keep your lungs and
circulatory
systems in shape. They also
help control your weight. Some studies have also shown that
these activities may help reduce inflammation in some joints.
Range of
motion activities: This kind of exercise helps to increase
flexibly, maintain normal joint movement and reduce stiffness.
You should be
realistic when you start exercising and should learn how to
exercise correctly, because exercising incorrectly can cause
problems.
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Exercises
For Osteoarthritis |
Many people enjoy
sports or other activities in their exercise program. Good
activities include swimming and aquatic exercise, walking, running,
biking, cross-country skiing, and using exercise machines and
exercise videotapes.
Most
people with osteoarthritis exercise best when their pain is least
severe. Start with an adequate warm up and begin exercising slowly.
Frequent rest ensures a good workout while reducing the risk of
injury.
Always check with
your doctor or physical therapist before starting an exercise
program. They will suggest what exercises are best for you, how to
warm up safely, and when to avoid exercising a joint affected by
arthritis.
How To Get Started
With Exercise
- Discuss exercise plans with your
doctor.
- Start with supervision from a
physical therapist or qualified athletic trainer.
- Apply heat to sore joints
(optional; many people with arthritis start their exercise program
this way).
- Stretch and warm up with
range-of-motion exercises.
- Start strengthening exercises
slowly with small weights (a 1- or 2-pound weight can make a big
difference).
- Progress slowly.
- Use cold packs after exercising
(optional; many people with arthritis complete their exercise
routine this way).
- Add aerobic exercise.
- Consider appropriate recreational
exercise (after doing range-of-motion, strengthening, and aerobic
exercise). Fewer injuries to joints affected by arthritis occur
during recreational exercise if it is preceded by range-of-motion,
strengthening, and aerobic exercise that gets your body in the
best condition possible.
- Ease off if joints become
painful, inflamed, or red. Work with your doctor to find the
cause and eliminate it.
- Choose the exercise program you
enjoy most and make it a habit.
How Often Should
People With Arthritis Exercise
Strengthening
exercises should be done every other day unless you have severe pain
or swelling in your joints.
Endurance
exercises should be done for 20 to 30 minutes three times a week
unless you have severe pain or swelling in your joints. According to
the American College of Rheumatology, 20 to 30-minute exercise
routines can be performed in increments of 10 minutes over the
course of a day.
Range-of-motion
exercises can be done daily and should be done at least every other
day. If it is
difficult for you to perform regular exercises, often the case for
older individuals, it can be helpful to perform range of motion
exercises in a pool. Many communities offer special pool classes for
arthritis sufferers.
How Much is too Much Exercise
Most experts agree
that if exercise causes pain that lasts for more than 1 hour, it is
too strenuous. People with arthritis should work with their physical
therapist or doctor to adjust their exercise program when they
notice any of the following signs of strenuous exercise:
- Unusual or persistent fatigue
- Increased weakness
- Decreased range of motion
- Increased joint swelling
- Continuing pain (pain that
lasts more than 1 hour after exercising)
Ask for
guidelines on exercising when a joint is sore or if swelling is
present. Exercise may be easier if you take a pain/anti-inflammatory medication or I prefer
natural ones such as
Zymosine which include joint
protective ingredients and applying ice after
exercising.
If you do not already exercise, give
it a try!
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