Rheumatoid arthritis, or RA, is an autoimmune disease and a form of arthritis that causes the body's immune system, which usually protects the body against viral attacks, to attack the body's tissues. RA is characterized by flares and remissions, or alternating periods of active symptoms and absence of symptoms. RA is a chronic disease, which means there is no cure; however, treatment limits the damage caused by the disease. An aggressive treatment plan can include weight training to strengthen muscles, maintain joint flexibility and improve the overall health and well-being of rheumatoid arthritis patients.
Rheumatoid Arthritis
Your immune system's attack on the synovium, which are thin membranes that line your joints, causes the buildup of fluids in the joints. The fluid results in pain and inflammation of the joints throughout your body. Some people experience the flares and remissions and others experience no breaks in symptoms and worsening of their condition over time. RA symptoms include inflammation, pain, swelling and loss of flexibility near the affected joints. You might experience loss of appetite, fatigue and fever. RA can cause anemia. RA can cause damage to your joints, cartilage, ligaments, tendons, bones and organs and can lead to disability.
Weight Training
Weight training, which is a form of strength training, uses weights to provide the resistance against which your muscles work. People use free weights or machine weights to build and tone muscles. According to "Arthritis Today," weight training can help manage your arthritis pain, strengthen the muscles around your joints, alleviate swelling and lubricate your joints. You can perform weight training exercises with household items, such as 16 oz. soup cans, instead of going to a gym or purchasing expensive equipment.
Technique
Technique is critical to achieving good results with weight training. A fitness specialist or physical therapist can teach you the proper way to use weights and resistance. Choose the appropriate weight -- one that is heavy enough to tire your muscles after 12 repetitions -- and limit your repetitions to a single set. Stretch your muscles and warm up by performing a moderate aerobic activity, such as walking or bicycling, before you start your weight training session. Cool down after your sessions with more stretches. A weight training program that includes 20- to 30-minute sessions two or three days a week can result in significant changes.
Exercises
"Arthritis Today" suggests a few weight training exercises with two 16-oz. soup cans to start your program. Focus on your legs and biceps by performing 10 to 15 repetitions of a combination squat and biceps curls, which involves performing the squat while holding the cans and performing a biceps curl each time you rise from the squat. Use your body weight as resistance by performing 10 to 15 wall push-ups, which involve standing a few feet from the wall and bending and straightening your arms to push your body away from and lean into the wall.
Tips and Warnings
Rheumatoid arthritis is a symmetrical condition, which means if a joint is affected, the corresponding joint on the other side of your body is also affected. Perform weight training exercises on both sides of the body for maximum benefit. See your doctor before you start a weight training program and for guidance on designing a weight training program based on your medical needs and abilities.
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