Ease Pain and Stiffness from Arthritis with Exercise

Arthritis pain is one of the most common reasons people limit physical activity. Ironically, moderate physical activity can help reduce the pain and stiffness associated with arthritis. Appropriate exercises can:

• Increase flexibility and mobility of arthritic joints
• Help maintain body weight
• Build muscle
• Increase endurance
• Improve health overall

Arthritis refers to a rheumatic disease causing pain, stiffness and swelling in joints and other connective tissues. With more than 100 types of arthritis, the most common types are osteoarthritis, rheumatoid arthritis and psoriatic arthritis. The knee, hip and spine are the most common areas affected by arthritis.

If you have arthritis, before beginning an exercise program, consult your physician about which activities should be avoided. David H. Williams, Professional Fitness Trainer at Cooper Fitness Center, recommends the following exercises to help reduce arthritis pain.

• Range-of-Motion Exercises – Gentle exercises performed daily to maintain or improve range of motion around an arthritic joint. If you have access to a pool and/or water aerobics classes, exercising  in water takes the pressure off your joints due to the water’s buoyancy. Williams says, “it’s important that the affected joint(s) are fully submerged in the water.  There can be more benefit if the water is heated as this can also help alleviate pain.”

• Strengthening Exercises – Resistance training can help maintain or increase muscle strength to help support and protect joints affected by arthritis.

• Aerobic/Endurance Exercises – Aerobic exercises improve heart, lung and muscle function. Remember to consult your physician or professional fitness trainer on the best type of aerobic activity for your type of arthritis.

Watch this Exercise Move video  for examples of range-of-motion and strength exercises that may be beneficial to you.

After consulting with your physician, meet with a professional fitness trainer to review proper exercises and techniques. Prior to your planned workout, be sure to stretch or warm up with range-of-motion exercises. Remember, you may always modify any planned exercise to your comfort level.

Typically, you’ll know you’ve overdone it in your workout if your pain lasts longer than one hour or you experience unusual fatigue, increased weakness, decreased range of motion or increased joint swelling. If your joints become painful and inflamed during exercise, rest and let your physician or professional fitness trainer know immediately. Williams shares, “you should not underestimate the value of rest. For example, if you use free weights or machines to train your legs, allow at least one full day off of exercising those muscles the same way so they can fully recover.”

Most importantly, find something you enjoy and stick with it. Exercise, along with a comprehensive arthritis treatment plan, can help decrease pain, increase quality of life and improve your mood and outlook on life. Take slow steps for better health and enjoy!

For more information about professional fitness training at Cooper Fitness Center or to schedule a session with a trainer, visit cooperfintesscenter.com or call 972.233.4832.