An inflammation of the body's joints, arthritis causes swelling, intense pain and reduced range of motion. As of January 2011, the cause of arthritis remains unknown, although heredity and excessive wear and tear seem to play a large role in its development. When arthritis strikes, the cushioned cartilage between joints wears away and the two bones begin to rub against one another. Learning how to be active with arthritis can help reduce pain, maintain mobility and improve your outlook on life with arthritis.
Step 1
Consult your physician or physical therapist regarding the best types of exercises and activities for your particular condition. Your doctor will also determine which activities you should avoid to prevent pain and injury.
Step 2
Perform range of motion exercises every morning and just before working out. A range of motion exercise involves moving your joints in every possible direction without causing pain. These exercises are important for reducing joint stiffness and maintaining joint flexibility.
Step 3
Add strengthening exercises to your weekly routine if your doctor deems your body healthy enough to do so. Arthritis patients tend to handle isometric exercises best, which allow you to strengthen your muscles without bending your joints. Stronger muscles are able to absorb more stress and impact, which greatly reduces the amount of stress placed on the joints.
Step 4
Engage in 20 to 30 minutes of low-impact aerobic exercise at least three days per week to improve cardiovascular health and increase circulation to your joints. According to the Revolution Health website, aerobic exercise might also relieve inflammation in arthritic joints. Low-impact aerobic exercises include bicycling, walking, yoga, swimming and water aerobics.
Step 5
Maintain a healthy weight by following a healthy diet and exercising regularly. Carrying around excess weight places additional stress on your joints. Speak with your physician to determine an ideal body weight range for your height and frame size.
Step 6
Use heat therapy to prepare your joints for activity. Before you exercise or begin a particularly vigorous activity, apply moist heat to your stiff joints. The best methods for applying moist heat include heat packs, warm towels and warm baths. Allow the heat to soothe the joint for at least 15 to 20 minutes.
Step 7
Apply cold therapy after bouts of activity to soothe the joints and relieve pain. When cold is applied to sore joints, it helps to temporarily numb the area and decrease painful muscle spasms. The best methods for applying cold include using cold packs or soaking in a cold water bath.
Step 8
Avoid activities that aggravate your arthritis. If certain movements or exercises result in painful or inflamed joints, stop immediately and avoid those activities in the future. Although it is important for arthritis patients to stay active, causing additional aggravation to the arthritic joints only worsens the condition.
Step 9
Use assistive devices whenever necessary. Although it may at first be embarrassing or awkward, using these devices can help you prevent injury and maintain your mobility for as long as possible. If your arthritis causes instability while walking, use a cane or walker to help you move around. In fact, the FamilyDoctor.org website claims that using a cane properly can reduce the amount of pressure on your hip joint by up to 60 percent. Other types of assistive devices include grab bars, large cushioned grips, cushioned wedges and shoe inserts.
