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Gout Exercises

Jun 14, 2011 | By Joshua Duvauchelle

Calling the United States a "nation in pain," the Arthritis Foundation reports that approximately 46 million Americans suffer from arthritis. Of those, 3 million suffer specifically from the form of arthritis known as gout. Gout often affects your joints, such as your toes and your ankles, but the condition doesn't need to disable you. Stay fit, fight weight gains and lift your spirits with regular workouts three to five times weekly. Several specific fitness recommendations can help you exercise without causing excessive strain on your gout-afflicted joints.

Water Aerobics

Working out in the water can help gout sufferers in several ways. First, the natural resistance that water creates helps to amp up your workout without requiring increased pressure or impact on your joints. Second, the buoyancy of water can help reduce the strain on your joints created by your body weight. "Arthritis Today" magazine notes that many gyms offer underwater walking classes using aquatic treadmills. Even if your local gym doesn't offer such high tech amenities, many gyms and community centers offer basic water aerobics classes that may focus on swimming, aquatic tai chi or yoga or simply walking around the shallow end of the pool.

Range-of-Motion Exercises

The pain of sore, gout-affected joints can cause you to try to limit your movement. Over time, this can create long term stiffness and immobility. Enjoy a higher quality of life and increased mobility through range-of-motion exercises, more commonly known simply as stretches. Stretching helps to promote proper blood flow and circulation, which can help to reduce the tension and pain of gout, while warming up and working your muscles and tendons. If you don't know where to start, or if you have severe gout, a personal trainer or physical therapist can show you specific stretches that safely work your problematic arthritic areas.

Weight Training

Lifting weights can help build your body strength, which in turn can help you to better cope with the challenges of having gout and other forms of arthritis. Pumping iron can also help to encourage stronger bones, which also can positively impact your gout. Because gout typically shows up first in the toes and feet, wear shoes that have shock-absorbing insoles.

Indoor Machines

Steer clear of the shiny treadmills that line the walls of most gyms. The shock and impact created when your feet hit the treadmill's running pad can create sharp pain in your gout-afflicted joints. But that doesn't mean you have to give up indoor training on exercise machines. If you prefer working out inside, try an elliptical trainer, bicycle trainer or step climber machine instead. Because your feet stay in contact with the pedals or stepping pads, you create less stress for your joints while still enjoying some vigorous cardio.

References

Article reviewed by GlennK Last updated on: Jun 14, 2011

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