Arthritis connotes inflammation of joints. It involves joint pain, stiffness, and swelling in the joints and in connective tissues.
Though medication may be a recommended treatment plan for people with arthritis, a routine exercise program is good to preserve joint structure and function.
Regular, moderate exercise is really important for people with arthritis. Exercise has many benefits as below.
• Helps you maintain normal joint movement
• Increases the flexibility and strength of your muscles
• Helps you maintain weight so as to reduce pressure on affected joints
• Improves endurance level and energy level
Fundamentally, there are three types of exercises as below.
An arthritis patient tends to keep the affected joints bent – especially in the knees, hands and fingers – because it feels comfortable. The affected joints are conditioned by gently straightening and bending the joints in a controlled manner as far as they are comfortable. The joints are stretched progressively farther until normal or near-normal range is achieved and maintained.
A few exercises, isometrics are designed to strengthen targeted muscle groups without bending painful joints. Isotonics exercises are similar to stretching exercises since these involve joint mobility. Strengthening exercises should be done every other day unless you have severe pain or swelling in your joints. A physical therapist, preferably with some experience in working with arthritis patients can provide you with instruction on how to correctly perform these exercises.
Hydrotherapy is a program of exercises performed in a large water pool. Aquatherapy may be easier on painful joints because the water takes some of the weight off of the affected areas while providing resistance training.
The foundation of endurance training is aerobic exercise. People with arthritis should perform about fifteen minutes of aerobic activity at least three times a week to begin with, and then gradually build up to thirty minutes daily.
While peak benefits are achieved when an aerobic activity is performed continuously for at least thirty minutes, aerobic exercise can be spread out in smaller segments of time throughout the day to suit your comfort level, without overexerting yourself. Ask your therapist what intensity of exercise is appropriate for your fitness level.
Examples of aerobic activities include walking, swimming, skiing and biking, and may even include daily activities such as mowing the lawn, or playing golf. Walking is less stressful for joints than running or jogging.
An arthritis patient should begin such an exercise program that consists only of stretching and strengthening exercises, depending on their physical and athletic condition. Endurance exercises should be added gradually, and only after you feel comfortable. Consult your physician or therapist and adjust your program if you experience unusual fatigue, sharp or increased pain, weakness, or increased joint swelling.
Therapeutic exercises are prescribed by physicians, and address specific joints or body parts affected by the arthritis. Following a therapeutic exercise program is often a necessary first step for individuals who have been inactive, or have restricted joint motion or muscle strength, or are experiencing joint paint or are recovering from surgery such as a joint replacement.
There are a few general activities that include walking and swimming. You can join a local community level club that organizes some recreation activities such as skiing and running. The most important advantage of these activities is that these are safe, without any risk of injuries. Moreover, you can easily plan these in your flexible schedule.
Some activities require greater skill and are performed with greater intensity at competitive levels. These are not organized on daily basis, but these are for longer durations. However, these activities are recommended only for beginners as you can further aggravate the arthritis problem if it is at serious stage.
In general, it is best to exercise at a specific time and place, when you have the least pain and stiffness, and when you are not tired. Try exercising at different times of day until you decide what is best for you. Exercise on a regular basis and don't do strenuous exercises just after you had meals or before going to bed.
Heat relaxes your joints and muscles and helps relieve pain. Message the affected area with heat or cold treatment. If possible, take a warm shower before you exercise. Begin your activity at a slow pace and gradually increase the pace, as required.
Exercise at a comfortable, steady pace and give your muscles time to relax between each repetition. You can gradually increase the number of repetitions as you get into shape. Breathe while you exercise and don't hold your breath.
Cool down for five to ten minutes after exercising. This helps you cool off, lets your heart beat slow down, and helps your muscles relax. Also try gentle stretching of so that you don’t find your muscles stiff or sore on next day.
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