1. Know What Type of Arthritis you Have
It is a common practice for people to self-diagnose themselves with arthritis. As soon as a joint becomes still or painful, there is often an automatic assumption that the problem is arthritis. The fact is that there are many reasons a joint can become stiff or painful. If you notice symptoms in any of your joints, first see your physician for the appropriate tests to accurately diagnose the problem. Different diagnoses call for different treatments and exercise precautions.
There are also two main categories of arthritis: Osteoarthritis is when the bone rubs on bone and Rheumatoid Arthritis, which is an autoimmune condition. Under the heading of Rheumatoid Arthritis, there are approximately 100 different conditions. It is necessary to really understand your exact condition to know how best to manage your pain. Different forms of arthritis have different triggers that make your condition worse and different treatment options can help you to manage your symptoms.
2. Participate in Regular Exercise
It used to be that people diagnosed with arthritis were told to take it easy and minimize movement of the joint. Now we know that this only makes the condition worse and that it is important to keep moving. It may take some trial and error to find the right program for your unique situation. Also, since your arthritis can be different from one day to the next, it is important to learn to really listen to your body to know what level of exercise is right each day.
If exercise on land is too painful, try exercising in the water. Exercising in the water provides a great workout but also reduces pressure on the joints. Another helpful technique is to warm up the arthritic joint before trying to exercise or stretch. This can be done by placing a heating pad on the joint for 10 to 15 minutes before exercising to help loosen and relax the area. You can also try one of the many types of heated wraps found in drug stores.
Since there are so many types of arthritis, it is best to talk with your doctor or a physical therapist to determine what type and intensity of exercise is appropriate for your unique situation. Remember to always start slowly and stop any exercise that makes your symptoms worse. While it is normal to feel a bit stiff for a day or two after exercising, the exercises should never cause additional pain or make your pain worse. If your pain becomes worse, ease up on your workout and pace yourself. You will find the right level and type of movement that helps you the most.
3. Try Yoga
A regular yoga practice is a great way to manage arthritis pain. The calming breathing exercises and gentle stretching techniques can help to loosen tight muscles and improve flexibility which can make painful joints feel better. Since the goal of yoga is to teach you to be more are of how movements are affecting you, it is a great way to learn how to exercise at an appropriate level. Try many different types of yoga and different teachers until you find the right class. Some classes and forms of yoga are more physically demanding then others. So if the first class you try isn't right, try another one. If you do not like to get up and down from the floor or if standing for long periods is painful, look for chair yoga classes where all postures are done seated or seated and holding on.
Another benefit of yoga is meditation or relaxation exercises. Many times when you are living with chronic pain there is a tendency to help the body tight to protect yourself form more pain. Meditation techniques can teach you how to become aware of areas where you may be holding tension and how to let go of that tension. Practicing these techniques on a daily basis can help you learn to keep your body more relaxed during everyday activities. The more relaxed you are the less tension and pain you will have.
