Regular, moderate exercise can help reduce arthritic pain. Muscles act as shock absorbers. And stronger muscles absorb stress better as the feet strike the ground, minimizing joint impact. With less joint pain, exercise programs (like walking) can be enjoyed regularly.
Pain can make arthritis sufferers stop exercising. But exercise has been linked to reduced inflammation: the source of that pain. In addition, weight gain from not exercising often results, putting more pressure on the joints thus increasing the pain.
For every pound you weigh, each step you take puts up to three pounds of pressure on your knees and hips. And there are six pounds of pressure for every step you take downward – as in stepping off a curb. If you gain 10 extra pounds because you aren’t exercising, that’s 60 pounds of pressure on arthritic knees with each downward step.
Therapists recommend regular, gentle-to-moderate exercise, particularly weight training exercises and non-impact activities like walking, cycling and swimming. Try taking advantage of your “good days” to exercise when there’s little or no pain. It is important to know your own limits. A little discomfort is expected, but when you feel real pain, stop that particular exercise.
Ask a fitness professional to show you the proper form for basic lower body exercises such as the lunge and the squat. You can do them at home without the use of weights or with improvised weights.
All exercisers should warm-up with light activity before physical exertion. A “passive” warm-up is also an option to help relax joints and muscles: massage your joints or apply a heating pad or a hot pack to the arthritic-prone area. A warm bath or a soak in a hot tub is another option. Then, do an “active” warm-up, such as walking around the room for a few minutes before you start exercising.
Experiment to see what time of day is best for you to exercise. Depending on the type of arthritis you have, you may have more energy or less pain and stiffness at certain times of day (morning versus afternoon).
To get any benefit from physical activity, it’s best to exercise at least two to three times weekly, at first. As you become accustomed to exercise, you can do it most days of the week. Start with five- to 10-minute exercise sessions, gradually increasing to 30 minutes or more.
After exercise, stretch slowly and gently to help increase the joint’s range of motion. Avoid “bouncing” as you stretch. Hold the stretch for at least 20 seconds. Do each stretch two to three times. In addition, after exercise, ice can be applied for up to 20 minutes on tender joints.
Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.