Dancing is one of the activities suggested by the Arthritis Foundation as a way to keep healthy, but you may be concerned that physical activities like dancing could cause you pain. Physical activity can actually help you find relief from your arthritis symptoms, however, so by preparing your body properly and choosing the right type of class -- and one that's at your level -- dancing can still be part of your life.
Step 1
Register for a dance class according to your abilities and restrictions. For instance, a fast-moving hip hop class may be daunting, as the movements are high impact and involve jumping. Instead, look for low-impact dancing that can keep you active without damaging your joints, like ballroom dancing, belly dancing or even a Bollywood-style dance class.
Step 2
Tell your dance instructor about and limitations that you may have. She may be able to suggest alternative moves if you feel as though some are aggravating your condition. Let her know that you may move at a slower pace so she doesn't mention it while in class and in front of other students. Ensure that you warm up properly, and start slowly to give your body a chance to acclimate to the new type of movement.
Step 3
Take pain precautions and do what you can to minimize pain during and after your dance class. If possible, take an over-the-counter pain reliever about a half hour before class to help minimize pain and swelling. After class, use an ice pack to bring down any joint swelling that bothers you. As your body becomes used to the new movement, you may find that you have less occasion to use your pain relievers and ice pack to manage pain.
Tips and Warnings
- Schedule an appointment with your doctor to talk about the possibility of taking a dance class. He may need to give a quick examination and look through your medical history to ensure that you're healthy enough for dancing. He may also have some recommendations of how you can prepare your body and joints for dance class. Exercise on your own in order to keep your joints limber and pain-free. Before you register for a dance class, it may be a good idea to take another fitness class, like Pilates or yoga, to help ready your body for the movements, flexibility and balance required for dance.
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