Exercise may be the last thing on your mind when arthritis pain flares up. In actuality, it may be one of the best things you can do to diminish symptoms. Low-impact aerobic exercises like walking, swimming and cycling may ease arthritis pain while improving flexibility and strength, explains the Mayo Clinic. Exercise generally has positive rather than negative effects on arthritis, as it typically won't worsen joint pain and stiffness.
Positive Effects
Exercise is an important part of staying healthy when you have arthritis, according to the Arthritis Foundation. Failing to get regular exercise weakens muscles and supportive tissue which actually places greater stress on your joints. Exercising strengthens muscles and bones and improves flexibility, which can loosen stiff joints and make it easier to complete day-to-day tasks like opening a jar or buttoning a shirt.
Recommendations
Taking a hot shower or applying hot packs or warm towels to your joints can help ease arthritis pain before tackling a workout. Leave heat on your joints for about 20 minutes. Slowly move your joints during a 5- to 10-minute warmup before walking, swimming or any other form of aerobic exercise. Range-of-motion exercises, like lifting your arms over your head or rolling your shoulders forward and backward, make ideal warmups. Aim for about 30 minutes of moderately intense aerobic exercise three times a week, advises the Mayo Clinic.
Precautions/Tips
Running or jogging that involves repetitive pounding may place undue stress on people with osteoarthritis, the most widespread form of arthritis. Osteoarthritis develops when cartilage in the knee wears down over time. Running on a track may be much easier on your knees than concrete.
Wearing well-cushioned running shoes and losing any excess weight can also help diminish joint stress. For every pound you are overweight, you place an additional 5 pounds of undue pressure on your knees when walking up or down stairs, points out Medline Plus, a website published by the National Institutes of Health.
Outlook
You might notice some pain after you exercise if you've been inactive for a while. Pain lasting longer than 2 hours after a workout probably means you were exercising too strenuously. Share any concerns with your health care provider, who can help you determine what pain is normal and what pain could indicate a more serious problem.
