When you're in pain, it's hard to motivate yourself to maneuver. However, regular exercise not only helps maintain joint function, but in addition relieves stiffness and reduces pain and fatigue. What do you have to do? Whenever possible, meet the Physical Activity Guidelines for Americans by combining aerobic activity, strength training, stretching, and balance exercises. If that's too ambitious, at the very least avoid inactivity. Discuss options together with your doctor, especially in the event you usually are not exercising. A physician, physical therapist, or personal trainer with experience working with individuals with arthritis can make it easier to select and adapt activities that may give you the results you want.
You also can find programs which are designed specifically for individuals with arthritis. Examples are included. Fit and powerful!, a program targeted at older adults with osteoarthritis. Arthritis Foundation's Exercise Program (AFEP); and its Walk With Ease program. There are also water-based therapy programs, equivalent to the Arthritis Foundation's Aquatic Program, that are conducted in pools heated to about 90°F. These include quite a lot of exercises, including range-of-motion exercises and aerobics. Another good option is tai chi, a low-impact, slow-motion type of exercise that may increase flexibility and muscle strength within the lower body, in addition to help with gait and balance. Strength training improves muscle strength, physical function, and pain.
To make exercise easier, try the following pointers:
- Schedule exercise for times of day when you're least more likely to experience inflammation and pain. Avoid exercising when stiffness is at its worst.
- Before exercising, apply heat to sore joints or take a warm shower or bath. Cold packs could be helpful after exercise.
- Before starting a strength training session, warm up using light stretches. Remember to make use of slow movements during your warm-up and progressively increase your range of motion.
- If your joints turn out to be warm, red, or painful, progress slowly and reduce activity.
- Listen to your body. Never force a movement in the event you are experiencing sharp joint pain or more pain than usual.
- Rest and exercise rigorously if you could have rheumatoid arthritis: When your condition flares up, get more rest to cut back inflammation, pain and fatigue, and exercise more when it subsides. Short rest periods help greater than long periods in bed.
- Exercise inside a snug range of motion. If an exercise or movement causes significant pain, stop doing it! Discuss your options with an authorized trainer or physical therapist.