Arthritis, also called degenerative joint disease, causes pain in your affected joints due to cartilage breakdown, according to the Mayo Clinic. Arthritis can develop in any joint, but it most commonly occurs in the hands, hips, knees, lower back and neck. According to Steven Hugenberg, M.D., and Louis Flaspohler, M.D., strong evidence suggests that low-impact aerobic exercise and resistance training, especially for the muscles surrounding your affected joints, can help minimize the pain you experience from arthritis.
Swimming
Swimming is a low-impact aerobic activity that exercises all your joints. It is especially helpful if you have arthritis because the water provides force to your joints gradually rather than abruptly; abrupt, sharp forces may increase the pain you experience in your arthritic joints. You can perform any stroke you desire or simply walk around in the pool to benefit from swimming.
Ball Squeezes
If you have hand arthritis, gently squeezing a racquetball or tennis ball can help strengthen the joints in your hands. When performing the exercise, apply pressure to the ball gradually and do not squeeze too hard. Complete as many repetitions as you want with each hand.
Hip Abduction
When you abduct your hip, you move your leg sideways away from the center of your body. To perform the hip abduction exercise, first lie on either side and stack your legs. Then slowly lift your top leg until you feel light tension and lower it back down. Repeat for your desired number of repetitions and then switch sides. You can wear ankle weights for added resistance if desired.
Isometric Quadriceps Contractions
Isometric exercises can help strengthen your muscles without aggravating your arthritic joints because they are performed without any joint motion. If you have knee arthritis, isometric quadriceps contractions can help your condition by strengthening your quadriceps muscles, which surround your knee joint. According to Jon Greenfield, M.D., to perform the exercise, lie on your back with your legs extended and contract your quadriceps muscles by trying to fully straighten your legs. Hold for 5 seconds for one repetition and perform up to 10 repetitions.
Superman Exercise
The superman exercise works on your lower back muscles and can help treat arthritis in your lower back. To do the exercise, lie on your belly with your arms extended in front of your head. Slowly lift your hands and legs about 6 inches off the ground at the same time to squeeze your lower back. Hold for 5 seconds, relax, and repeat for up to 10 repetitions. You can wear ankle weights and hold hand weights for extra resistance if desired.
Isometric Neck Exercises
If you have neck arthritis, isometric neck exercises can help reduce your pain. Greenfield recommends four separate exercises: isometric extension, isometric forward flexion, isometric lateral flexion and isometric rotation. For each exercise, place your hands against the back of your head, your forehead, the side of your head above your ears, and your cheeks, respectively. Then press your head into your hands, but resist with your hands so your head does not move. Hold for 5 seconds for one repetition and perform up to 10 repetitions.
References
- Mayo Clinic: Osteoarthritis
- "ACP PIER, Journal Club, & AHFS DI Essentials"; Osteoarthritis; Steven T. Hugenberg, MD and Louis Flaspohler, MD; January 2010
- Center for Orthopedic and Sports Excellence: Exercises for Strength and Conditioning
