Recovering From Your Workout Sessions
Your workout isn’t truly finished until you’ve cooled down. Tack an extra 5 or 10 minutes onto your routine to bring down your heart rate. Walk or bike slowly. Finish up with some gentle stretches.
If you’re sore after a workout, hold ice to your joints for up to 20 minutes. Ice relieves both pain and swelling. Try to balance work with rest. Doing too many exercises on the same muscle group — like your legs — can leave you sore. “Take two or three days off to rest after you’ve done a certain exercise,” Duncombe suggests. “Make sure you have enough time to restore your strength.”
It can be challenging to exercise with a chronic, painful condition like psoriatic arthritis, especially during flares. But working out offers big rewards. “Exercise can make a difference,” Erickson says. “It can help you feel better and give you a lot more good days.”
Learn More About Exercising With Psoriatic Arthritis
Physical Activity For Arthritis
If you have arthritis, participating in joint-friendly physical activity can improve your arthritis pain, function, mood, and quality of life. Joint-friendly physical activities are low-impact, which means they put less stress on the body, reducing the risk of injury. Examples of joint-friendly activities include walking, biking and swimming. Being physically active can also delay the onset of arthritis-related disability and help people with arthritis manage other chronic conditions such as diabetes, heart disease, and obesity.
Learn how you can increase your physical activity safely.
On This Page
Stay as active as your health allows, and change your activity level depending on your arthritis symptoms. Some physical activity is better than none.
For substantial health benefits, adults with arthritis should follow the Physical Activity Guidelines for Americans recommendations for Active Adult or Active Older Adult, whichever meets your personal health goals and matches your age and abilities. Learn more at the Physical Activity GuidelinesExternal website.
Learn how you can safely exercise and enjoy the benefits of increased physical activity with these S.M.A.R.T. tips.
- Start low, go slow.
- Modify activity when arthritis symptoms increase, try to stay active.
- Activities should be joint friendly.
- Recognize safe places and ways to be active.
- Talk to a health professional or certified exercise specialist.
Start low, and go slow
What About During A Flare
During a flare it is usually recommended to rest the affected joint. You should still gently move the affected joint as far as is comfortable several times a day as this may help prevent stiffness. However you should not apply any force or resistance to the affected area. For example, if your wrist is affected, do not use any weights or resistance bands with that arm. If you are feeling otherwise well, you can still do some gentle exercise for the rest of your body. Talk to your rheumatologist or physiotherapist for more information.
Recommended Reading: Can Arthritis Make You Feel Sick
Is Exercise Recommended For Psa
Exercise is an important part of managing PsA. People who exercise have:
- higher levels of fitness
- better muscle strength and size
- greater ability to do daily tasks
- improved mood and emotional well-being.
Exercise can also help you maintain a healthy body weight and improve the health of your heart and blood vessels. Some types of exercise may also help improve the strength of your bones and reduce your risk of osteoporosis ..
Yoga When My Whole Body Is Stiff
The first few hours of the day are always hard when you have joint pain, but Iâve found that a consistent stretching routine is one of the easiest ways to loosen up stiff joints without putting too much pressure on them.
I recently started doing a 5-minute morning yoga practice as soon as I wake up to help eliminate my morning joint pain as quickly as possible, and it works wonders.
Yoga can be a great exercise for anyone with joint problems, as it helps foster more flexibility while gently strengthening muscles throughout the body. The Arthritis Foundation also urges those with joint pain to practice yoga regularly, as it has been proven to lower stress in people with chronic pain.
I tend to look to classes that aim to reduce overall inflammation, like hot yoga, but avoid anything that involves strenuous balance-focused poses that might put unnecessary stress on my joints.
Recommended Reading: Why Does Exercise Help Arthritis
What Makes Psoriatic Arthritis Worse
Being sedentary or inactive can make inflammatory diseases like psoriatic arthritis worse. It can make your muscles stiff and weak, putting extra strain on your joints. Physical activity helps you maintain a healthy weight. This is important because carrying extra weight can make psoriatic arthritis symptoms worse.
But you may not realize that other factors can aggravate your PsA symptoms too. If possible, try to avoid:
-
Skipping prescribed medications
-
Scratching skin rashes or plaques
-
Not getting enough sleep
High levels of stress can also make PsA symptoms worse. So it’s critical to have healthy ways to manage your stress, including exercise and adequate sleep. Its also important to avoid your psoriasis triggers, as these could worsen your PsA symptoms too.
You Dont Consider Motion Limitations
When you have joint inflammation, you may not be able to move all of your limbs through the full range of motion that someone without a condition such as psoriatic arthritis could. This is an important consideration when deciding what exercises to do.
Particularly when strength training, Kolba says, finding a range of motion thats pain-free should be your goal. Once youve been doing the activity successfully for a while, then you can eventually slowly start to increase the range of motion that youre able to move the weight through.
Don’t Miss: Does Rheumatoid Arthritis Cause Bruising
Getting The Right Advice
Exercise is a great way to help you manage your Psoriatic Arthritis, but its important to get the right advice. If youre unsure of what exercises are right for you or how to use exercise to manage your health, ask for help! An exercise physiologist with an interest in rheumatology can help you to come up with a plan and get you moving. To find an Accredited Exercise Physiologist near you, click here.
Happy training!
Why Does Psoriatic Arthritis Make You So Tired
Studies show close to 80% of people with psoriatic arthritis have some degree of fatigue. When you have this disease, your body makes proteins called cytokines that cause inflammation. They make your joints swell and become painful or stiff. These proteins may also cause fatigue, although doctors arent sure why.
Is rest good for psoriatic arthritis? Keep your bedroom cool and dark and use sheets made of natural fibers, such as cotton. Quality sleep can help improve many health problems, including psoriatic arthritis, while a chronic lack of sleep can make symptoms worse.
Why is my psoriatic arthritis worse at night?
Why arthritis symptoms get worse at night
One theory is that the bodys circadian rhythm may play a role. In people with rheumatoid arthritis , the body releases less of the anti-inflammatory chemical cortisol at night, increasing inflammation-related pain.
Does psoriatic arthritis show in bloodwork? No single thing will diagnose psoriatic arthritis, but blood tests, imaging, and other tests can help your doctor. They may want to give you certain tests that check for rheumatoid arthritis, because it can look a lot like psoriatic arthritis.
Recommended Reading: What To Do For Arthritis In The Feet
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
UpToDate, 2014
Can I Get A Blue Badge If I Have Psoriatic Arthritis
If you have psoriatic arthritis, you may be eligible for a blue badge. This can help you park closer to your destination and make journeys easier.To apply for a blue badge, you will need to fill in an application form and provide proof of your condition. You can get an application form from your local authority or the Blue Badge scheme website.If you are approved for a blue badge, it will be valid for three years. You will need to renew it after this time if you want to continue using it.If you have any questions about the blue badge scheme or your application, contact your local authority or the Blue Badge scheme helpline.
Recommended Reading: Does Warm Weather Help Arthritis
Also Check: How Can You Tell If You Have Gout Or Arthritis
Conventional Or Traditional Disease
DMARDs are indicated for the treatment of moderate to severe or refractory cases of PsA. Patients with active disease, defined globally as one or more tender and swollen joints and poor prognostic factors, particularly those with elevated acute phase reactants, radiographical damage or clinically relevant extra-articular manifestations, who have failed to respond to NSAIDs within 3 months, should be treated with DMARDs.
Delay in the start of DMARDs may lead to worse outcome. MTX, sulfasalazine and leflunomide can be effective for peripheral but not for axial disease, enthesitis or dactylitis. Observational controlled studies with sulfasalazine have shown no reduction in long-term joint damage. Similarly, the use of antimalarials and gold salts is not recommended, and there is little convincing evidence regarding the efficacy of cyclosporine in PsA. It has been shown that the probability of continuing to take cyclosporine is significantly lower and the rate of adverse events is higher when compared with MTX or antimalarials .
Before starting DMARD therapy patients should be screened and have regular blood monitoring, usually every 3 months, including blood counts, liver function tests and serum creatinine .
Exercises To Help Psoriatic Arthritis
Experts recommend two main types of exercises for managing psoriatic arthritis: therapeutic and recreational. Both play their part in managing psoriatic arthritis pain and maintaining your overall health.
Recreational Exercises
Recreational exercise is a part of a healthy lifestyle that also helps with managing psoriatic arthritis. It helps to maintain muscle strength and the range of movement in your joints in addition to improving your overall fitness. Make sure that you wear comfortable shoes and clothing that give you a full range of motion while you exercise.
Some good recreational exercises for psoriatic arthritis include:
- Going to the gym
Finger Exercises
Since many people experience finger swelling or pain in the joints with psoriatic arthritis, itâs important to keep your fingers loose and active. These movements and stretches for psoriatic arthritis can help alleviate your pain and will keep your fingers limber. You can repeat each exercise 10 times.
Step 1: Practice making a fist, and then open and close your hand. If you like, you can practice with a stress ball or sock in your hand for extra resistance.
Step 2: Touch the tip of each finger with your thumb. Work from your pointer finger to your pinky and then go back again.
Step 3: Lay your hand on a flat surface, with your palm down and fingers spread apart. Walk your pointer finger toward your thumb while keeping your hand flat, then walk it back. Repeat with the remaining fingers.
Neck and Back Stretches
You May Like: How To Treat Arthritis Without Medication
Keep An Exercise Diary
Pay attention to your symptoms after a workout and jot down how youre feeling, says Scholl. You may notice a pattern and realize something doesnt work well for your body.
If you feel that you have an exercise-induced injury, allow the joint to rest and ice it consider calling your doctor if the pain persists. Exercise diaries are also helpful in tracking your progress and keeping you motivated to achieve more.
How Can I Stay Motivated
Be realistic set yourself achievable goals
- Keep a diary or schedule record what exercises you have done and plan how you are going to progress them
- Join a class or exercise with someone else recruit family or friends to help you stay on track
- Reward yourself from time to time treat yourself if you reach a goal or complete a week without missing a day
- Make exercise fun where you can try exercising to music or outside
- Try to work exercise into your daily routine eg walk the kids to school even doing the dusting can exercise the shoulders.
Recommended Reading: What Are Signs Of Arthritis In Feet
Can Exercise Make Psa Worse
Certain exercises can worsen PsA symptoms.
For example, exercises that put stress on the joints can lead to additional pain or stiffness. These exercises include running, high intensity interval training, or playing a game of basketball.
A person should stop doing any exercise that causes their symptoms to get worse. A healthcare provider or personal trainer can recommend safe, alternative routines that will not aggravate a persons symptoms.
Motion Is Lotion So Movement Is Vital To Helping The Pain And Stiffness Of Arthritis
Can you exercise and do physical therapy if you have psoriatic arthritis? Of course you can: Not only are exercise and physical therapy important ways to help you manage psoriatic arthritis symptoms, but they can help you feel well, too.
Exercise and physical therapy are typically very safe, effective ways to deal with psoriatic arthritis. This article walks you through the benefits of exercise and physical therapy for psoriatic arthritis.
You May Like: What Foods Not To Eat With Rheumatoid Arthritis
Exercise Adaptations For People With Arthritis
The ACSM has outlined several modifications for exercise for persons with arthritis.
- Begin slowly and progress gradually. The hallmark of a safe exercise program is gradual progression in exercise intensity, complexity of movements, and duration. Often patients with arthritis have lower levels of fitness due to pain, stiffness or biomechanical abnormalities. Too much exercise during a flare may result in increased pain, inflammation and damage to the joint. Thus, beginning with a few minutes of activity, and alternating activity with rest should be the initial goals.
- Avoid rapid or repetitive movements of affected joints. Special emphasis should be placed on joint protection strategies and avoidance of activities that require rapid repetitions of a movement or those that are highly percussive in nature. Because faster walking speeds increase joint stress, walking speed should be matched to biomechanical status. Special attention must be paid to joints that are malaligned or unstable. Control of pronation and shock absorption through shoe selection or use of orthotics may be indicated.
- Adapt physical activity to the needs of the individual. Affected joints may be unstable and restricted in range of motion by pain, stiffness, swelling, bone changes or fibrosis. These joints are at higher risk for injury and care must be taken to ensure that appropriate joint protection measures are in place.
Watch Where You Are Walking Ice Can Sneak Up On You
Good shoes may save you in the winter. Take heed and be careful when walking around outside, especially in snowy and icy climates. Walk on clear sidewalks and consider keeping a trekking pole nearby. You can find one that folds up, and it just might save you when you catch a gnarly patch of ice.
Falling when you live with psoriatic arthritis can be detrimentally painful. It can invoke a flare that can put us out for days. Our body doesnt recover as quickly as others, which can put us in a tight spot.
Recommended Reading: Can You Have Arthritis In Your Whole Body
Psoriatic Arthritis Diagnostic Criteria
It isnât easy to diagnose psoriatic arthritis many of the symptoms are similar to other conditions. Your doctor has a set of things to look for called criteria. These include:
Classification of Psoriatic Arthritis
This method uses a points system to scale your symptoms. At least 3 points indicates psoriatic arthritis:
- You have it now = 2 points
- You had it = 1 point
- You have a family history = 1 point
Dont Miss: How Do You Say Rheumatoid Arthritis In Spanish
Who Is At Risk For Psoriatic Arthritis
Psoriasis affects 2-3 percent of the population or approximately 7 million people in the U.S. and up to 30% of these people can develop psoriatic arthritis. Psoriatic arthritis occurs most commonly in adults between the ages of 35 and 55 however, it can develop at any age. Psoriatic arthritis affects men and women equally.
It is possible to develop psoriatic arthritis with only a family history of psoriasis and while less common, psoriatic arthritis can occur before psoriasis appears. Children of parents with psoriasis are three times more likely to have psoriasis and are at greater risk for developing psoriatic arthritis. The most typical age of juvenile onset is 9-11 years of age.
Read Also: What Dosage Of Turmeric Should I Take For Arthritis
Can You Work With Psoriatic Arthritis
Unfortunately, psoriatic arthritis can significantly impact your ability to work. The pain and inflammation associated with it can make it difficult to perform even basic tasks, let alone hold down a full-time job.
In addition, the fatigue that is often experienced can make it hard to stay awake and focused during work hours. As a result, many people with psoriatic arthritis are forced to take a leave of absence from work or even reduce their hours.
Every case of PsA is different, and some people with psoriatic arthritis can manage their symptoms well enough to continue working full-time. However, for most people, the condition will at least partially impact their ability to earn a living.
This can be not easy to deal with, both financially and emotionally. If you struggle to manage your psoriatic arthritis and keep up with your job, it is better to seek help from a doctor or a support group. There are many resources available to help you cope with the challenges of this condition.