What If My Pain Worsens After Exercise
When you start any new physical activity, aches and stiffness are normal. It can take time for your joints to adjust to your new exercise routine, so its important to stick to it and give your body time to acclimate.
Warming up and cooling down before and after you exercise can help ease sore muscles and prevent injury. You should also modify your activity as your body adjusts. If your pain doesnt improve, exercise for less time or for fewer days each week until it does.
Furthermore, try different activities. If cycling is too painful, for example, try swimming.
Be sure to call Dr. Dupay if your pain doesnt improve, is sharp or stabbing, or gets worse at night. You should also call him if you experience a dramatic increase in swelling or your joints feel warm or appear red.
Does Activity Make Arthritis Pain Worse Or Better
If you have arthritis, you likely know how painful it can be. So you may be surprised to learn that one of the best ways to reduce arthritis pain is to get moving. Research indicates that physical activity can be very effective in reducing pain and improving mobility.
At Orthopedic Associates of Southwest Florida in Fort Myers, Florida, Edward R. Dupay, Jr., DO, and his entire care team are dedicated to providing comprehensive treatment for all types of arthritis. If youre stuck on the sidelines with the joint pain of arthritis, we can help you get back on your feet.
Read on to learn how activity can reduce arthritis pain, and learn ways you can safely get moving again this winter.
Modify Activity As Needed
Remember, any activity is better than none. Your arthritis symptoms, such as pain, stiffness and fatigue, may come and go and you may have good days and bad days. You may want to stop activity completely when your arthritis symptoms increase. It is important that you first try to modify your activity to stay as active as possible without making your symptoms worse.
If you currently do some activity or feel confident that you can safely plan your own activity program, you should look for safe places to be physically active. For example, if you walk in your neighborhood or a local park make sure the sidewalks or pathways are level and free of obstructions, are well-lighted, and are separated from heavy traffic.
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How Can Exercising Reduce Arthritis Symptoms
Although it may seem counterintuitive, staying active and exercising with joint-friendly activities is one of the best ways to stay mobile and ease arthritis pain. Staying physically active can also help reduce your risk of falling or injuring yourself. Other benefits include:
- Improved muscle strength around the joints
- Better maintenance of bone strength
- More energy for daily activities
- Better weight control
- Improved balance
- Better sleep
While exercise can help improve arthritis pain, the opposite is also true. A lack of exercise can make your joints stiff and lead to more pain and discomfort. This is because not exercising can cause the muscles that support your joints to weaken, which can lead to more stress and strain on your joints.
What To Do If Your Osteoarthritis Symptoms Are Getting Worse
Talk to your doctor immediately about any new or worsening symptoms. They can assess the situation and determine if your treatment plan needs to be adjusted. You may need additional medication, a change in medication dose, or consider switching medications if your regimen is no longer controlling your symptoms well enough.
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What Are The Problems In Swimming That Should Be Overcome
In this article we will describe the 5 main problems all swimmers have to deal with.
- Fear of open water. Three swimmers out of four are afraid of open water like lakes or the sea. …
- Breathing on one side only. …
- Not knowing your ideal pace. …
- Shoulder pains. …
- Using all the swimming aids/tools at the same time.
Exercise: Rx For Overcoming Osteoarthritis
Exercising may be the last thing you want to do when your joints are stiff and achy. But exercise is a crucial part of osteoarthritis treatment in order to ease pain and stay active.
Osteoarthritis is a chronic and progressive disease characterized by loss of the cartilage that covers and protects the ends of the bones where they meet at a joint. Without this protective coating, bone rubs against bone, causing irritation and inflammation. The result is pain and stiffness in the joint and often pain in the muscles and ligaments that surround it.
Osteoarthritis is the leading cause of disability in the United States. Nearly equal numbers of women and men have the condition, but women tend to develop symptoms after age 55, about 10 years later than men do. It most often affects the hips, knees, spine, and hands.
Because most people diagnosed with osteoarthritis are older about half of those over 65 have it to some degree it’s long been considered a normal part of aging that reflects a lifetime of wear and tear on cartilage. But experts now know that many factors besides age are involved. Osteoarthritis risk can be inherited. An injury or disease may also kick off the deterioration. The rate of progression depends on genetics, biomechanical forces, and biological and chemical processes, all of which vary from person to person.
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Trigger: Youre Not Sleeping Well
Poor sleep is associated with more pain and higher levels of depression, as well as greater functional disability over time in people with OA, according to a study published in the journal Arthritis Care and Research. Lack of rest can also impact the way you respond to pain: If youre not sleeping well, it can exacerbate your perception of pain and make your tolerance worse, explains Dr. Bose. Increased pain may then prevent you from going to sleep or lead to sleep disturbances, furthering a bad cycle, adds Dr. Bhatt.
Telling someone with arthritis to simply sleep better is not exactly helpful advice, as it can obviously be challenging and frustrating to get restful sleep when youre in pain. Being aware of the impact that sleep problems can have on arthritis pain is a good first step. If you struggle getting the rest your body needs, check out some sleep tips arthritis patients swear by. Make sure you talk to your doctor about your sleep issues. They may be able to recommend changes in your medication timing to help encourage better sleep and help identify other medical problems that could be contributing to poor sleep.
Trigger: You Dont Use Assistive Devices
There is no shame in getting a little extra help, especially if it minimizes your osteoarthritis pain and makes everyday tasks a little easier to perform. Items like jar openers, long-handled tools, braces, and canes can all help support, stabilize, or take some pressure off affected joints. And though that may sound like an expensive investment, there are many household items that can be used to help with tasks. Check out some of these surprising items you can repurpose to use as assistive devices.
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How To Treat Arthritis Pain
Arthritis is a medical condition that causes joint inflammation. Pain and stiffness in the joint are two of the main symptoms of this condition. Arthritis can also cause swelling and a decreased range of motion. This condition can have a negative impact on a persons quality of life, but the good news is that there are a number of treatments available. Below are some of the ways that arthritis can be treated:
Medication Mild arthritis pain can usually be managed with over-the-counter medications, such as Tylenol. Non-steroidal anti-inflammatory drugs can also be used to manage the pain. There are both prescription and over-the-counter anti-inflammatory drugs. Naproxen and Motrin are examples of these medications. Non-steroidal anti-inflammatory drugs do not come without the risks of side effects. Serious side effects include stomach irritation and increased heart attack risk.
Corticosteroids are another type of medication that can be used to treat arthritis. This class of drugs contains both cortisone and prednisone. Corticosteroids can be taken orally, or they can be injected directly into the affected joint.
Physical Therapy Physical therapy has been shown to be very effective for treating arthritis. A physical therapist can teach the patient how to perform exercises that improve range of motion. Physical therapy also helps strengthen the muscles that surround the joint.
What Are The Benefits Of Exercising With Arthritis
Just like for people without arthritis, exercise is good for your body and mind: it boosts your mood and energy levels, acting as a natural source of endorphins, and often improves daytime alertness and nighttime sleep.
For people with arthritis, exercise can also reduce your joint pain, increase your range of motion, and help you feel stronger and more flexible. These results may be seen with even mild exercise, as long as you’re doing something to regularly move your body.
“Patients hurt and they don’t want to move, but then they gain weight, have a higher risk for fractures and falls, and lose their range of motion,” Jonathan Greer, MD, rheumatologist with Arthritis & Rheumatology Associates of Palm Beach and medical advisor to CreakyJoints, tells Health. Dr. Greer advises people with arthritis to exercise early on in their diagnosis to stay as healthy as possible.
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Are Certain Types Of Exercise Better For Arthritis
The Centers for Disease Control and Prevention recommends the following tips to help you exercise safely with arthritis:
- Start slowly
- Exercise in safe places
- Talk to your doctor about exercise options
If you have arthritis, choose low-impact aerobic exercises that dont place too much stress on your joints. Options may include walking, swimming, cycling, low-impact exercise classes, and gardening. Aim for about 2.5 hours of moderate activity each week or 1.25 hours of high-intensity exercise. Along with aerobic exercise, be sure to include:
- Strength-building activities, such as weight lifting
- Flexibility exercises, such as stretching
- Balance exercises, such as tai chi
These activities can help strengthen and tone the tissues surrounding your joints and help prevent falls.
The Importance Of Exercise
Physical activity and exercise are good for people with all forms of arthritis as it can help to ease some of the symptoms and improve general health.
Why should I exercise?
Physical activity and exercise are good for people with all forms of arthritis as it can help to ease some of the symptoms and improve general health. There is quite a lot of evidence now that exercise can improve muscle strength, function and the ability to do everyday things as well as reduce the risk of cardiovascular disease.
Diagram produced on behalf of people with arthritis. Reproduced with permission Sue Gurden, Aneurin Bevan Health Board
New technologies in modern society have led to more sedentary occupations and lifestyles. Unfortunately, many people with inflammatory or rheumatoid arthritis, like the general population, arent active enough. People with rheumatoid arthritis might be worried that exercise will make RA and its symptoms, such as pain, worse. This is not the case, and studies evaluating exercise programmes have shown that exercise does not make your arthritis worse. Clinical guidelines recommend that people with rheumatoid arthritis should improve general fitness and be encouraged to complete regular exercise including exercises for enhancing joint flexibility, muscle strength and managing other functional problems.
Who can help me to become and stay more active and to exercise?
How much and what types of exercise should I do?
There are different types of exercises:
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What Types Of Physical Activity Are Appropriate For Arthritis
- Low-impact aerobic activities including brisk walking, cycling, swimming, yard work, spinning classes, and dancing.
- Muscle-strengthening exercises including weight training and working with resistance bands. These can be done at home, in an exercise class, or at a fitness center.
- Balance exercises including walking backwards, standing on one foot, and tai chi. Balance activities can be part of your aerobic or muscle strengthening activities.
What About Physical Therapy
Working with a physiatrist who will prescribe physical therapy can offer an important preventive health benefit. A physical or occupational therapist can teach the best exercises to relieve pain and prevent exacerbation of joint problems.
For a referral to a physiatrist or physical therapist, please call our Physician Referral Service at 866.804.1007.
Carrie Gatlin, DPT, personal communication, 2014
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Will Running Mean I’ll Need A Hip Replacement Sooner
Q) I’ve been told after 17 years of hip pain that I have arthritis. I have a torn labrum, which is the ring of cartilage that lines the hip socket, and doctors won’t repair it. I’ll need a double hip replacement in the future, but at 39 I’m too young.
I want to go out running, but not sure what to do?
Michelle, via email – 2015
A) The question here is whether running will make you need hip replacements sooner, and whether the health benefits of exercise outweigh this.
Our joints and bones need some load passing through them to remain healthy. The cartilage lining our joints responds to this load, and weight bearing exercise keeps our bones strong and healthy. Our joints aren’t machine parts that just wear out. There’s a constant process of wear and repair happening in all our joints, so running itself shouldn’t be seen as harmful.
That said, some simple principles apply:
- Make sure to warm up and warm down properly.
- Start off with short runs and build up gradually to longer distances. A useful rule of thumb to avoid injury is to increase your distance by around 10% each week to let your joints become used to the training load.
- It’s worth going to a running shop to get trainers that will help correct any issues you have with your foot position.
- Consider doing some core stability work to give you the stable platform of core fitness you need to avoid injury.
This answer was provided by Dr Philip Helliwell in 2015, and was correct at the time of publication.
Exercise Advice For People With Arthritis
When you hurt, it’s hard to persuade yourself to move. However, regular exercise not only helps maintain joint function, but also relieves stiffness and decreases pain and fatigue. What should you do? Whenever possible, meet the Physical Activity Guidelines for Americans by mixing aerobic activities, strength training, stretching, and balance exercises. If this is too ambitious, at least avoid inactivity. Discuss options with your doctor, particularly if you haven’t been exercising. A physiatrist, physical therapist, or personal trainer with experience in working with people who have arthritis can help you choose and adapt activities that will work for you.
You can also find programs specifically designed for people with arthritis. Examples include Fit and Strong!, a program targeted to older adults with osteoarthritis the Arthritis Foundation’s Exercise Program and its Walk with Ease program. There are also water-based therapy programs, such as the Arthritis Foundation’s Aquatic Program, that are done in pools heated to nearly 90° F these feature a variety of exercises, including range-of-motion exercises and aerobics. Another good option is tai chi, a low-impact, slow-motion form of exercise that can increase flexibility and muscle strength in the lower body, as well as aiding gait and balance. Strength training improves muscle strength, physical functioning, and pain.
To make exercise easier, try these tips:
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Yoga For Arthritis And Joint Pain
Living with arthritis and joint pain can be difficult. Besides dealing with stiffness, swelling and overall pain, you may find it challenging to exercise if you have physical limitations.
Yoga, however, is a great practice that can help you incorporate more exercise into your daily routine while easing your symptoms in the process. Below are three easy yoga poses that can help to ease arthritic and joint pain that you can try right now.
Exercise Is Good Not Bad For Arthritis
- By Patrick J. Skerrett, Former Executive Editor, Harvard Health
ARCHIVED CONTENT: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date each article was posted or last reviewed. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
When pain strikes, its human nature to avoid doing things that aggravate it. Thats certainly the case for people with arthritis, many of whom tend to avoid exercise when a hip, knee, ankle or other joint hurts. Although that strategy seems to make sense, it may harm more than help.
Taking a walk on most days of the week can actually ease arthritis pain and improve other symptoms. Its also good for the heart, brain, and every other part of the body.
A national survey conducted by the federal Centers for Disease Control and Prevention showed that more than half of people with arthritis didnt walk at all for exercise, and 66% stepped out for less than 90 minutes a week. Only 23% meet the current recommendation for activitywalking for at least 150 minutes a week. Delaware had the highest percentage of regular walkers while Louisiana had the lowest . When the CDC tallied walking for less than 90 minutes a week, Tennessee led the list, with 76% not walking that much per week, compared to 59% in the District of Columbia.
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You Dont Work On Your Balance
Lack of balance is typically what leads to falls, says Kolba, and a lack of strength is typically what prevents you from catching yourself.
Kolba notes that its common to lose strength and balance as you age or as an inflammatory condition such as psoriatic arthritis progresses. But you can take steps to work on improving your strength and balance. This means that to some extent, you can minimize the progression of whatever arthritic changes you have, Kolba says.
Make sure you include balance exercises in your overall workout plan. Try practicing yoga or tai chi moves along with stretching exercises before a more rigorous workout or on a low-key exercise day. A study published in the journalPLoS One recommends that tai chi should be incorporated into arthritis rehab protocols.