Arthritis is the No. 1 cause of disability in the United States, according to the Centers for Disease Control and Prevention. The two main types of arthritis are osteoarthritis and rheumatoid arthritis. They can cause joint pain, stiffness and joint damage, which can be treated with therapy and exercise. They work together to reduce pain, improve joint function and improve your overall well-being.
Misconception
While therapeutic remedies for arthritis such as baths and pain ointments have long been accepted, this isn't the case for exercise. The pain and damage arthritis causes led to a common belief that arthritis sufferers shouldn't exercise, according to the Arthritis Foundation. However, the foundation points out that it is an essential tool for managing arthritis, including preventing the muscle and tissue loss that arises from this condition.
Hot and Cold Therapy
Hot and cold treatments are common do-it-yourself remedies for arthritis. According to MayoClinic.com, heat such as a hot shower or bath eases pain and loosens up tense, painful muscles. A cold pack or ice massage can help to dull the pain caused by arthritis. Stress reduction exercises such as deep breathing, yoga and tai chi might also be beneficial.
Exercise Routine
Activities your doctor is likely to recommend when you have arthritis are range-of-motion and weight-training exercises and aerobics. Range-of-motion exercises such as stretching increase flexibility and improve joint stiffness and pain. Weight training strengthens the muscles and structures around the joints, helps your joints function better and prevents further damage, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases.
Equipment
You can use free weights, weight machines or resistance bands for strengthening exercises. Also, a stationary bike is another piece of equipment that can help relieve arthritis symptoms. Stationary cycling boosts cardiovascular fitness without adding pressure to weight-bearing joints. Also, cycling builds up quadriceps muscles at the front of your leg, helping to stabilize knee joints that might be affected by arthritis.
Caution
Before beginning any therapy or exercise for arthritis, consult your doctor, who can recommend the best treatment plan for you. Your doctor can also refer you to a physiotherapist who can teach you the proper form for exercises so you do not injure your joints.
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