If you suffer from arthritis, you're in good company. Almost a quarter of adults in the United States have been diagnosed with some form of arthritis, according to the Centers for Disease Control's 2003-2005 National Health Interview Survey. The CDC also estimates that well over half of Americans age 18 and older will be diagnosed with arthritis by 2030. Although there is no cure for this disease, there are things you can do right in your home, such as daily stretching, to help keep flare-ups manageable.
Identification
Arthritis is a chronic condition affecting the joints. Osteoarthritis, the most common type of the disease, involves the wearing down of cartilage in the joints. Although any joint can be affected, the hips, lower back, knees and neck are typically affected areas. Rheumatoid arthritis, on the other hand, affects the lining of the joints, particularly those in the hands and feet. This form of arthritis is an autoimmune disorder, meaning that the body's immune system attacks its own tissues, according to MayoClinic.com.
Effects
Arthritis can be a very painful condition that affects your daily life. Common symptoms include joint pain, sensitivity and stiffness. If you have rheumatoid arthritis, you may also experience swelling, puffiness, skin redness in the hands and even fever, according to MayoClinic.com. You may hear or feel a grating or crinkling sensation in the affected joints if you have osteoarthritis, as well as a reduction in your range of motion.
Stretching
Making stretching a part of your daily routine can reduce the painful effects of the disease. In fact, stretching is the most important component of your fitness program, according to the Arthritis Foundation. The organization recommends working up to 15 minutes of stretching each day; completing stretches in the morning is also suggested if you tend to have arthritic symptoms when you get up. The stretching of the muscles and joints in tai chi and yoga is also ideal if you have arthritis.
Benefits
You'll find stretching to be beneficial in many ways as you seek to manage arthritic pain and other symptoms. Tai chi and yoga, for example, increase muscle strength, balance, flexibility and your range of motion, according to the Arthritis Foundation. Daily stretching relieves muscle tension and also prepares your joints for future activity as you go about your day. Stretching can reduce your likelihood of suffering from joint injury as well.
Considerations
You may want to consider incorporating water with your stretching and fitness program. Exercising in water provides resistance without the impact on your joints that land activities can cause. In addition, performing stretches and light aerobics in warm water improves circulation and can sooth arthritic pain, according to the Arthritis Foundation. Be sure to consult with your physician before starting any stretching or other exercise program.
