Arthritis may flare up, or pain may worsen, after an infection or situation that is highly stressful. Even after long periods without pain, arthritis can flare up without warning. Since arthritis pain results from joint inflammation, the disease can affect everyday activities and limit your ability to move. When pain and inflammation strike, you may wonder how much time you need to take off from exercise in order to recover. Instead of backing off from exercise, modify your program and continue working out.
Why Exercise
Despite how challenging it sounds to exercise while you are in pain, moderate exercise can ease pain from arthritis flare ups while helping you maintain a healthy weight, which keeps pressure off of your joints. Exercise strengthens the muscles around your joints and keeps your bones strong, which is important because it removes some of the load from your joints. However, "Arthritis Today" suggests finding balance between rest and activity. Some extra rest may speed up recovery, but lengthy periods of inactivity prolongs pain.
Range-of-Motion
During times of activity, make sure you move your joints through their entire range-of-motion. While you are experiencing pain from a flare up, this range will be smaller. Gradually increase the range-of-motion as your flare subsides. Some exercises that may help include slowly raising your arms up over your head, then lowering them back down to your sides. Also, shoulder rolls can be done both forward and back to maintain joint lubrication. Range-of-motion exercises can be done every day or every other day, according to the Mayo Clinic.
Strengthening
Strong muscles provide support for your joints, allowing them to do less work to keep you moving. If you notice swelling, take a day off, but otherwise the Mayo Clinic suggests doing strength-training exercises every other day. Use weights, resistance bands or your body weight to work all the major muscle groups in your body, including shoulders, back, chest, legs, arms and abdominal muscles. Move slowly and mindfully through strength-training routines and take a break if you experience pain.
Aerobic
Cardiovascular endurance will provide you with more stamina and endurance. Aerobic activity also helps you maintain a healthy weight. Some low-impact activities include walking, cycling and swimming, but a fun way to get your aerobic activity might be to join a water aerobics class, which also provides you with plenty of range-of-motion exercises and virtually no impact on your joints. A heated pool can provide additional benefits through muscle relaxation and decreased pain, according to the Arthritis Foundation.
Tips and Warning
It's common to feel some pain after exercising, especially if you have been sedentary for some time. However, if pain lasts for more than a few hours, you may have overdone your workout. Always warm up at the beginning of activity -- taking five minutes to walk should do it. A warm compress applied to the muscles you plan to work can also help before your workout. Be sure to talk to your doctor before you begin any new exercise program and to have a plan in place before you experience a flare up.
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