Arthritis — Exercise helps reduce pain in people with arthritis, including osteoarthritis and rheumatoid arthritis.
Exercise is crucial for people with arthritis. It increases strength and flexibility, reduces joint pain, and helps combat fatigue. Of course, when stiff and painful joints are already bogging you down, the thought of walking around the block or swimming a few laps might make you cringe.
You don't need to run a marathon or swim like an Olympic competitor to help reduce the symptoms of your arthritis. Even moderate exercise can ease your pain and help you maintain a healthy weight. When arthritis threatens to immobilize you, exercise keeps you moving. Not convinced? Read on.
Check with your doctor first
Talk to your doctor about how exercise can fit into your treatment plan. What types of exercises are best for you depends on your type of arthritis and which joints are involved. Your doctor or a physical therapist can work with you to find the best exercise plan to give you the most benefit with the least aggravation of your joint pain
Tips to protect your joints
Start slowly to ease your joints into exercise if you haven't been active for a while. If you push yourself too hard, you can overwork your muscles. This aggravates your joint pain.
Consider these tips as you get started:
- Apply heat to the joints you'll be working before you exercise. Heat can relax your joints and muscles and relieve any pain you have before you begin. Heat treatments — warm towels, hot packs or a shower — should be warm, not painfully hot, and should be applied for about 20 minutes.
- Move your joints gently at first to warm up. You might begin with range-of-motion exercises for five to 10 minutes before you move on to strengthening or aerobic exercises.
- Exercise with slow and easy movements. If you start noticing pain, take a break. Sharp pain and pain that is stronger than your usual joint pain might indicate something is wrong. Slow down if you notice inflammation or redness in your joints.
- Ice your joints after exercising. This can reduce swelling and pain. Use a cold pack on your joints for 10 to 15 minutes.
Trust your instincts and don't exert more energy than you think your joints can handle. Take it easy and slowly increase both the amount of time and intensity of your workout.
Exercise programs for people with arthritis
Check with your doctor about exercise programs in your area for people with arthritis. Hospitals and clinics sometimes offer special programs, as do local health clubs.
The Arthritis Foundation conducts exercise programs for people with arthritis in many parts of the United States. Programs include aquatic exercise classes and walking groups. Contact your local branch for more information.
Last Updated: 08/16/2008
