Arthritis is a chronic condition that causes stiffness, swelling and pain in the joints. The cause of the condition, and the people affected, depends on the type of arthritis. People with significant pain often take medication and try other treatments. In some patients, arthritis can become a crippling disease, limiting movement and quality of life. Patients who find a way to exercise through the pain of arthritis usually experience decreased pain and other physical benefits, according to MayoClinic.com.
Arthritis
Arthritis can affect the joints anywhere in your body. Osteoarthritis, which is the most common form of arthritis for older people, occurs when cartilage wears away, allowing the bones to rub together. Patients with rheumatoid arthritis -- which is an autoimmune disease that occurs most often in women -- often experience fatigue and fever. Rheumatoid arthritis also affects children. Gout most often occurs in the big toe. Arthritis can cause serious damage to chronically swollen and painful joints. Patients with arthritis often move less in response to pain, which can actually increase the pain, stiffness and other symptoms.
Arthritis Pain
People with arthritis have varying degrees of pain. You might see redness and swelling at the affected joints. The painful area might feel warm to the touch. In rheumatoid arthritis, the pain is often intense, but the flare-ups usually last for short periods. Gout is one of the most painful types of arthritis, according to the National Institute on Aging. Even when pain is less intense, the condition can still damage your joints. If your joints are stiff, you might find that normal movement is difficult or painful.
Exercise
According to the National Institute on Aging, exercise can decrease the pain of arthritis, strengthen your bones and increase your range of motion. Patients with painful, stiff joints often are reluctant to attempt exercise; however, the minimal effort of moderate exercise is enough to improve arthritis pain. Exercise does not worsen arthritis pain, although the lack of exercise can worsen your condition. Exercise improves flexibility and increases support for your bones by strengthening cartilage and muscle.
Precautions
A slow start with exercise protects your joints and muscles. Exercising too often and too intensely can increase your joint pain. MayoClinic.com recommends taking a warm shower or applying heat, such as a warm towel, to your joints for about 20 minutes before exercise. Begin your exercise session with slow warm-up movements followed by range-of-motion movements before progressing to other exercises. Avoid exercises that involve running, jumping, repetitive movements and high-impact aerobics. If you have rheumatoid arthritis, your doctor can help you determine if you need to limit your exercise during flare-ups. Stop or slow down if you feel pain or notice increased redness at your joints.
Recommended Exercises
Choose exercises that build muscle and protect your joints from stress and overuse. MayoClinic.com recommends the following types of exercises for people with arthritis: range-of-motion, strengthening and low-impact aerobic. Range-of-motion exercises improve flexibility by working the joints through a range of natural movements. Strength training with weights builds the muscles around your joints. Low-impact aerobic exercises, such as cycling and walking, can decrease joint swelling. Gentle forms of tai chi or yoga can improve flexibility. Water aerobics -- which provide a warm, gentle environment for exercise - increases circulation, builds muscle strength and decreases stiffness, according to the Arthritis Foundation.
Tips
Perform gentle exercises in the evenings to improve morning stiffness. A physical therapist can design a safe and effective exercise plan. Hospitals, health centers, community centers and the Arthritis Foundation conduct special exercise programs for people with arthritis. Some health insurance policies pay for therapeutic exercise, such as water aerobics, to help with arthritis.
Warnings
Get your doctor's approval to start an exercise program and ask about the type of arthritis you have. See your doctor if pain increases with exercise. Adjust the intensity and length of your sessions if pain lasts more than two hours after you finish exercising.
