Pain Free: A Comprehensive Self-Care book on: Arthritis, Muscle Pain, Joint Pain, Wound Healing, Inflammation, Nutrition and Chronic Pain
Although arthritis treatment usually includes medication, a tailored arthritis exercise program can help relieve pain and fatigue and preserve joint structure and function.
The stiffness, pain, and swelling associated with arthritis can severely reduce the range of motion of joints (the distance joints can move in certain directions). Avoiding physical activity because of pain or discomfort also can lead to significant muscle loss and excessive weight gain. Exercise, as part of a comprehensive arthritis treatment plan, can improve joint mobility, muscle strength, and overall physical conditioning, and help you maintain a healthy weight.
Once you know what type of arthritis you have and understand your symptoms, you and your doctor or physical therapist can develop a balanced program of physical activity to reduce the damaging effects of arthritis and promote optimal health.
What Are the Benefits of Exercise as an Arthritis Treatment?
A tailored program that includes a balance of three types of exercises — range-of-motion, strengthening, and endurance — can relieve the symptoms of arthritis and protect joints from further damage. Exercise also may:
• Help maintain normal joint movement
• Increase muscle flexibility and strength
• Help maintain weight to reduce pressure on joints
• Help keep bone and cartilage tissue strong and healthy
• Improve endurance and cardiovascular fitness
What Are Range-of-Motion Exercises?
To help relieve pain, people with arthritis often keep their affected joints bent — especially those in the knees, hands, and fingers — because it’s more comfortable in that position. Although this may temporarily relieve discomfort, holding a joint in the same position for too long can cause permanent loss of mobility and further hinder the ability to perform daily activities.
Range-of-motion exercises (also called stretching or flexibility exercises) help maintain normal joint function by increasing and preserving joint mobility and flexibility. In this group of exercises, gently straightening and bending the joints in a controlled manner as far as they comfortably will go can help condition the affected joints. During the course of a range-of-motion exercise program, the joints are stretched progressively farther until normal or near-normal range is achieved and maintained. This helps to maintain comfort while function is preserved.
In addition to preserving joint function, range-of-motion exercises are an important form of warm-up and stretching, and should be done prior to performing strengthening or endurance exercises, or engaging in any other physical activity. A doctor or physical therapist can provide you with instructions on how to perform range-of-motion exercises.
Why Should I Also Do Strengthening Exercises?
Strong muscles help keep weak joints stable and comfortable and protect them against further damage. A program of strengthening exercises that targets specific muscle groups can be helpful as part of your arthritis treatment.
There are several types of strengthening exercises that, when performed properly, can maintain or increase muscle tissue to support your muscles without aggravating your joints.
Some people with arthritis avoid exercise because of joint pain. However, a group of exercises called “isometrics” will help strengthen muscles without bending painful joints. Isometrics involve no joint movement but rather strengthen muscle groups by using an alternating series of isolated muscle flexes and periods of relaxation.
Isotonics is another group of exercises that involve joint mobility. However, this group of exercises is more intensive, achieving strength development through increased repetitions or by introducing increasing weight resistance such as with with small dumbbells or stretch bands.
A physical therapist or fitness instructor (preferably one who has experience working with people with arthritis) can tell you how to safely and effectively perform isometric and isotonic exercises.
What Is Hydrotherapy?
Hydrotherapy, also called “aqua therapy” (water therapy), is a program of exercises performed in a large pool. Aqua therapy may be easier on joints because the buoyancy of water takes some of the weight off the painful joints while providing resistance training.
What Are Endurance Exercises?
The foundation of endurance training is aerobic exercise, which includes any activity that increases the heart rate for a prolonged period of time. Aerobic activity conditions the heart and lungs to:
• Use oxygen to more efficiently supply the entire body with larger amounts of oxygen-rich blood
• Build stronger muscles for endurance activity