For those with rheumatoid arthritis, or RA, exercise can be very intimidating when joints are stiff and achy. While it was previously postulated that exercise should be avoided by arthritis sufferers, experts now know that it actually improves the symptoms of arthritis without damaging the joint. RA is traditionally treated with a combination of medications to reduce inflammation and activity of the immune system, as well as lifestyle modifications such as exercise. A combination of regular stretching, strengthening and aerobic exercises offer the greatest benefits.
Exercise and Rheumatoid Arthritis
RA is a chronic autoimmune condition in which the immune system attacks the normal healthy tissues within the body instead of harmful cells such as viruses. Specifically, it attacks a type of membrane that lines certain joints in the body, called a synovial membrane. To protect the joint from this damage, the synovial membrane becomes thickened and inflamed, as well as produces excessive fluid. Sometimes, the soft connective tissue surrounding the joint, called cartilage, also becomes damaged and worn down in this process. When the cartilage begins to wear away, the bones rub against each other instead of gliding smoothly. These changes within the joint contribute to the joint pain, swelling and stiffness associated with RA. Individuals with RA also have a higher risk of muscle loss, reduced strength, diminished flexibility and low aerobic endurance. Exercise can help to combat these symptoms while improving strength, flexibility and endurance.
Stretching
Stiff joints and reduced range of motion are just two of the many symptoms of RA. To help ameliorate this problem, stretching exercises should be incorporated into your exercise routine for arthritis. These exercises should focus on the specific joints affected by arthritis. For example, shoulder circles are useful for RA of the shoulders. For RA of the knee, focus on hamstring and quadriceps stretches. Try to perform these exercises every day or a minimum of every other day.
Strengthening
Strengthening exercises promote healthy joints by building the muscles surrounding the joint. Since these muscles support and stabilize the joint, this will help to relieve some of the pressure on the joint itself. As with stretching exercises, these exercises should also target the muscles surrounding the affected joint. Strengthening exercises may involve the use of resistance bands, weights or even your own body weight for resistance. These exercises should be done every other day, or every two days if you experience pain or swelling in the joints.
Aerobic Exercise
Aerobic exercise is any type of exercise that works your heart and lungs. While it directly improves the health of your heart, it also indirectly helps arthritis. Aerobic exercise burns fat and calories, which in turn will help you to lose weight. By carrying around less weight, a great deal of pressure will be taken off your joints, which can relieve arthritis pain. Low-impact exercises such as biking, walking or swimming are best, to minimize further damage to the joint.
