Arthritis is a painful condition that causes pain when your joints move. Though this makes many people who suffer from the condition want to avoid exercise, the Arthritis Foundation recommends exercise as a way to relieve your symptoms and reduce pain. Regular exercise can reduce the inflammation that causes arthritis pain as well as contribute to aspects of your overall health. Using a standard walking cane, a common accessory for many with arthritis, gives you a portable gym.
Grip Exercises
These simple exercises help build the muscles around the joints most effected by arthritis pain: your fingers. Hold the cane in your hand and squeeze, counting slowly to ten, then release. Repeat until you begin to feel fatigue. Personal trainer Ben Cohn notes that some people get better results concentrating on one hand at a time, rather than squeezing with both hands simultaneously.
Performing Isometrics
To work out the muscles surrounding your other joints, hold the cane in both hands with you hands shoulder width apart. First pull on the ends of your cane as if you're trying to make it longer. Hold that pose for a slow count of 10 to 15. Next, push the cane as if you're trying to make it shorter. Hold that pose for a slow count of 10 to 15. Alternate between these two exercises. If you hold the cane in different positions, it will exercise different muscle groups.
Increasing Range of Motion
Increasing your range of motion is an important benefit of exercise with arthritis, reports the Arthritis Foundation. For range of motions exercises, hold your cane by the crook and swing it from your wrist, elbow and shoulder. To add more weight, hold it by the tip while swinging.
Contraindicators
Any exercise program carries a small degree of risk, regardless of your level of health. For people with arthritis, it's important to pay attention to your pain. If you feel discomfort because of exercise, that's good. If you feel actual pain, discontinue the exercise and check with your doctor. If any exercise causes swelling in your joints, stop and try something else. Swelling is a major part of arthritis symptomology.
Warning
While cane exercises for some kinds of arthritis, such as osteoarthritis, are safe, people with rheumatoid arthritis should avoid them. RA is a serious autoimmune disorder that leaves patients fragile. If you have rheumatoid arthritis, do not attempt a cane-based, or any other, exercise program without consulting your doctor.
References
- "Cane Masters White Belt Video;" Cane Maters; Reno, NV
- Ben Cohn; Fitness Coach; Hillsboro, OR
- Introduction to Arthritis Exercise
