At one time, it was generally believed that people with arthritis should not exercise. The prevailing thought was that exercise would damage the joints. Today, however, moderate exercise is recommended by both the Arthritis Foundation and the Mayo Clinic. It is important to work closely with your doctor to develop an exercise plan and take extra steps to minimize pain and inflammation.
Benefits of Exercise
In addition to the regular benefits of exercise such as weight control and cardiovascular health, exercise offers specific benefits for people with arthritis. Exercise can loosen stiff joints and increase the strength of the surrounding muscles. It can reduce inflammation and promote both flexibility and endurance. In turn, these changes can reduce pain and even promote better sleep.
Types of Exercise
Flexibility and range-of-motion exercises set the stage for more advanced exercise. Both types of exercises focus on relaxing and elongating the muscles and helping the joints to move freely. Arm and leg stretches and shoulder rolls are examples of flexibility exercises. Yoga and tai chi offer relief to some arthritis sufferers, but check with your doctor before you begin. You may need to avoid certain positions or movements.
Strength and endurance training could range from weight lifting and bicycling to water aerobics. If you are particularly stiff and sore, water exercises may be an excellent choice. The water supports your weight, taking pressure off your joints. The Arthritis Foundation maintains a list of water exercise classes around the United States.
Protecting Your Joints
It is important to protect your joints during exercise. If you normally take anti-inflammatory medications, consider timing your workouts to coincide with a dose of medication. Do not, however, start taking anything new without consulting your doctor. Applying heat to your painful joints before each workout can ease pain and relax the surrounding muscles. Always perform a five- or 10-minute warm-up and cool-down with each workout. If you feel pain, stop and rest. Contact your doctor if you experience redness in your joints or pain that is particularly acute or long lasting.
Working with Medical Professionals
Always check with your doctor before beginning any exercise program. Ask specific questions about what activities to avoid and which will be most beneficial. You can also work with a pain management clinic or physical therapist to develop a personalized exercise routine that maximizes benefits while minimizing pain. An occupational therapist may be able to suggest assistive devices such as a cane or splints that can take pressure off your joints and make your workout more comfortable.
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