How Does Exercise Help Arthritis

How Does Exercise Help Ra

RA causes several clinical manifestations which result in decreased or poor mobility, chronic pain, depression and overall lack of energy. Physical exercise is strongly recommended for RA patients to reduce joint pain and prevent these symptoms from impacting their quality of life.

Moderate and regular physical activity helps to keep joints and muscles in motion and build muscle strength. This is important for RA patients who may begin to notice severe decreases in mobility and increases in painful joint stiffness. Physical activity and controlled stretching can also help to increase flexibility which is necessary for those who suffer from RA to be able to continue to perform day-to-day activities.

Additionally, by performing consistent physical activity, cardiovascular strength improves which helps prevent heart disease and other medical complications that relate to RA.

RA patients also tend to suffer from chronic fatigue, depression, and immune system complications that make them more susceptible to infections and illness. Exercise can counter these negative outcomes by improving emotional well-being, increasing energy levels, and boosting immune system function.

How Exercising Helps Psoriatic Arthritis

When you have psoriatic arthritis, your immune system attacks healthy cells in your body, causing joints to become inflamed, swollen, painful, stiff, and difficult to move. Approximately 30% of people with psoriasis will develop psoriatic arthritis.

Without proper treatment, psoriatic arthritis can progress and potentially cause permanent joint damage and disability.

Can Exercise Help My Arthritis Pain

Living with arthritis can be very painful. Not only is it the most common chronic condition among Americans over 40 years old, but there are over 100 different variants of the disease and none of them have a cure. Thus, doctors and medical professionals strive to alleviate the symptoms and effects of arthritis pain in their bones and joints, and one of the primary ways they do this is by getting people to exercise.

In this article, we will talk to you about the following topics:

• The benefits of exercise for people who suffer from arthritis
• The best forms of exercise to relieve arthritis pain
• How arthritis sufferers can engage in responsible exercises

Our goal is to give you the tools you need to reduce your arthritis pain through exercise.

You May Like: What To Do For Arthritis In Knee

Hip Exercise: Clock Tap

Improves balance and stability, and strengthens muscles in your hips and legs

• Stand next to a wall or door frame for support.
• Balance on right foot hold on to wall or door frame to stay steady, if needed. Keep your knee straight over your ankle, with a slight bend.
• Tap your left foot around your right foot, as if your right foot is the centerpiece on a clock, and your left is touching numbers on a clockface. Start at 12 oclock, then tap at 11, 10, and 9.
• Retrace the numbers back to 12 then tap 1 and 2, and retrace back to 12.
• Repeat the sequence four times then complete with the opposite foot.

Tip: Stay within a comfortable and stable range of motion when tapping around the clock, says Shroyer. If your knee starts to shift over as you tap for the 9 spot, you may be past your range. As you get stronger, you may be able to reach further on each side.

Sometimes Rest Is Appropriate

Despite the importance of staying active, there are times when it’s best to rest. This is the case if the activity you’re doing is causing painnot the “good” pain of muscles that have had a healthy workout, but “bad” pain that is specifically and acutely hurting an arthritic joint.

If you are experiencing an arthritis flare-up, it can be helpful to take a break for a day or two while you focus on reducing pain and inflammation. In the meantime, focus on rest, ice or heat therapy, and anti-inflammatory pain medications. But after youre feeling better, you should get up and get moving again.

See Water Therapy for Osteoarthritis

You can also ease joint pain by using a warm compress on the joint for 10 minutes before you start exercising, and then applying ice for 10 minutes after. The goal is to “work around” your arthritis pain in order to remain active without making your symptoms worse.

See When and Why to Apply Heat to an Arthritic Joint

If you’re not sure what exercise options are best for you, talk to your doctor. A physical therapist can also help you find stretches and exercises that you can do at home to stay active and strengthen your joints without injuring them.

Read Also: Symptoms Of Arthritis In Legs And Knees

Common Joints Affected By Psoriatic Arthritis

The joints most affected by psoriatic arthritis are the fingers, feet, spine, and knees.

An early diagnosis of psoriatic arthritis and the initiation of treatment are important for improving the long-term outcomes of the disease.

Psoriatic arthritis treated with medication to help manage inflammation and autoimmune response. In addition to medication, regular exercise can be beneficial to maintain proper joint function, decrease pain and stiffness, and improve strength.

According to the 2018 treatment guidelines from the American College of Rheumatology and the National Psoriasis Foundation, people with psoriatic arthritis are advised to partake in some form of exercise to improve physical functioning and quality of life.

The guidelines from the European League Against Rheumatism also recommend regular physical activity for people with inflammatory forms of arthritis, including psoriatic arthritis, divided into the domains of cardiovascular fitness, strength training, and flexibility exercises.

A Few Smart Exercise Rules For Arthritis

Sydnor-Campbell is following one of the cardinal rules of exercising with arthritis: dont overdo it when youre having a flare. According to the American Council on Exercise, individuals with rheumatoid arthritis should not exercise during periods of inflammation, and regular rest periods should be stressed during exercise sessions. However, gentle exercises are appropriate during these conditions.

Here are more basic rules to keep in mind:

Don’t Miss: How To Ease Arthritis Pain In Fingers

Helps With Weight Loss

Ultimately, exercise all leads to increased weight loss. Now, you might be thinking, Im here to learn about lowering my arthritis pain, not my waistline! However, you might not realize that those concepts are closely connected. There is a direct correlation between your weight and your arthritis pain, especially in your knees: The more you weigh, the more you will hurt.

Hence, if you begin to engage in any sort of exercise to help your arthritis pain, you will receive the ancillary benefit of losing some weight and reducing joint stress.

When To Exercise With Ra

Forms of physical activity or stretching should be performed daily even if only for 10 minutes. Every little bit helps! The key is to exercise consistently even if it needs to be done at a slower pace, as opposed to exercising vigorously but infrequently .

Though you may exercise, go for a walk or stretch daily, it may become difficult to continue during a flare-up. If you have concerns about exercising during a flare-up, speak to your doctor or physical therapist about activity options that are less stressful on joints. Its important to reduce discomfort during a flare-up, and there may be simpler exercise options that are more suitable for you.

Also Check: Test For Arthritis In Knees

What Are Endurance Exercises

The foundation of endurance training is aerobic exercise, which includes any activity that increases the heart rate for a prolonged period of time. Aerobic activity conditions the heart and lungs to:

• Use oxygen to more efficiently supply the entire body with larger amounts of oxygen-rich blood
• Build stronger muscles for endurance activity

When paired with a healthy diet, aerobic activity also is fundamental for controlling weight and for improving overall general health.

At first, people with arthritis should perform about 15 to 20 minutes of aerobic activity at least three times a week, and then gradually build up to 30 minutes daily. The activity also should include at least five to 10 minutes of warm-up plus five to 10 minutes of cool-down.

Although peak benefits are achieved when an aerobic activity is performed continuously for at least 30 minutes, aerobic exercise can be spread out in smaller segments of time throughout the day to suit your comfort level, without overexerting yourself. Aerobic exercise should be performed at a comfortable, steady pace that allows you to talk normally and easily during the activity. Ask your therapist what intensity of exercise is appropriate for your fitness level.

Biking is another good choice for people with arthritis, because it places less stress on knee, foot, and ankle joints. Swimming is also often recommended because there is minimal pressure on joints while in water.

Shoulder Exercise: Crossover Arm Stretch

Stretches the back of your shoulder

• Stand straight, with your shoulders relaxed.
• Gently pull one arm across your chest as far as comfortable, holding at your upper arm.
• Hold the stretch for 30 seconds, and then relax for 30 seconds. Repeat with the other arm.
• Repeat the sequence three more times.

Tip: Dont pull or put pressure on your elbow.

Don’t Miss: What Can I Take Over The Counter For Arthritis Pain

Find Relief From Arthritis Symptoms

Talk to your doctor about the types of exercises most ideal for your arthritis symptoms and overall health. Your doctor can help you develop a personalized exercise plan, so you can benefit from the reduced risk of injury and improved arthritis symptoms.Healthcare Associates of Texas offers specialized care for arthritis, so you can get back to performing everyday activities with reduced joint pain and stiffness. Request an appointment today to learn more about our treatments for rheumatoid arthritis, osteoarthritis, and many other health conditions.

References:

Hip Exercise: Hip Extension

Strengthens your buttocks

• Lie on your stomach on a firm, flat surface with a pillow under your hips. Keep your head, neck, and upper body relaxed.
• Bend one knee 90°.
• Lift your leg straight up.
• Slowly lower your leg down to the floor, counting to 5.
• Do 8 reps then complete the exercise on the other side.

Tip: Begin with 8 reps, using only your body weight and progress to 12, recommends Dr. Johnson. When that becomes easier, add ankle weights in one-pound increments. Each time you increase the weight, start again at 8 reps, working back up to 12.

Read Also: How To Deal With Arthritis

Ra And Exercise: Does Exercise Help With Pain And Inflammation

As part of a well-rounded treatment strategy, it is important to include exercise for rheumatoid arthritis . Though it may seem difficult or challenging to exercise, especially when dealing with chronic pain, physical activity is necessary to increase joint function, strengthen muscles, and improve overall health and energy levels.

While exercise is very important in RA treatment regimens, there are a few risks. Be sure to practice safe exercises and combine them with stretching and strength building activities for better physical health.

Role Of Exercise In Arthritis Management

by Susan Bartlett, Ph.D.

The physiological benefits of exercise are well documented and include reduced risks of:

• coronary artery disease
• obesity
• colon cancer

Physical activity is essential to optimizing both physical and mental health and can play a vital role in the management of arthritis. Regular physical activity can keep the muscles around affected joints strong, decrease bone loss and may help control joint swelling and pain. Regular activity replenishes lubrication to the cartilage of the joint and reduces stiffness and pain. Exercise also helps to enhance energy and stamina by decreasing fatigue and improving sleep. Exercise can enhance weight loss and promote long-term weight management in those with arthritis who are overweight.

Exercise may offer additional benefits to improving or modifying arthritis. As Dr. Steven Blair, Exercise Epidemiologist and Director of Epidemiology at the Cooper Institute for Aerobics Research in Dallas TX notes Skeletal muscle is the largest organ in the body and is intricately tied with protein turnover and synthesis and many other metabolic and biochemical functions. Activating skeletal muscle has many important health benefits we are only beginning to understand.

Recommended Reading: What Does The Rash From Psoriatic Arthritis Look Like

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

• When to see your doctor

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

Can Exercise Help With Arthritis Pain

Osteoarthritis is the most common type of arthritis.1 The degenerative joint disease is due to a breakdown of cartilage. Arthritis can occur in many joints including the hands, hips, knees, lower back, neck and shoulders.

OA can cause pain, swelling and stiffness in joints. OA is a chronic condition and occurs over time as the cartilage in the joints wears away. OA is frequently associated with older age, but can start in your 20s or 30s.2 Due to the symptoms of OA, physical activity can become more difficult but exercise can actually help alleviate some of these symptoms.

Read Also: Rheumatoid Arthritis Article

Chronic Vs Acute Arthritis Pain

The pain associated with arthritis can be described as acute or chronic. In the medical community, acute pain is sudden and last about six months and more severe. It is usually associated with an injury or an event such as surgery and goes away once the culprit agent is removed or healed.

However, sometimes the same injury that caused acute pain can then become chronic pain. Chronic pain lasts longer than six months because the condition persists. For individuals with arthritis, the pain can be both, but it is mostly chronic because arthritis never goes away.

Exercise For Arthritis: What You Should Know

Do you have stiff, achy, painful joints? You’re not alone.

An estimated 54 million adults are living with this chronic condition. It is called arthritis.

Arthritis steals movement. It sometimes keeps you from doing the things you love. But with a bit of effort, you can restore some movement and regain your ability to enjoy activities.

Regular exercise is one of the best ways to improve pain, stiffness, and range of motion, and combat common arthritis symptoms. It also can benefit your physical, mental, and social health. And it can even help you prevent or improve many chronic conditions, such as heart disease, diabetes, obesity, depression, and some cancers.

Many people with arthritis think exercise will be painful probably because theyve tried, and it was. But we know through research that people with arthritis can exercise without worsening their pain. Plus, regular physical activity can . The trick is doing the right amount and progression of exercise, in the right way, at the right time.

It isnt easy. Arthritis is a complicated condition. Once arthritis moves into a joint, the muscles surrounding the joint become weakened. This leads to a ripple effect of joint pain and muscle weakness.

If you have questions about how physical activity can help address your arthritis symptoms, a physical therapist can help.

Consider a community-based physical activity program. Research has shown that they are effective for people with arthritis.

You May Like: Is Bee Pollen Good For Arthritis

Arthritis And Tai Chi

There is good evidence to support the effectiveness of tai chi for people with arthritis and other musculoskeletal conditions. There are many styles of tai chi and most are suitable for people with arthritis.

The benefits of tai chi include:

• it can be practised by people of all ages and fitness levels
• it promotes correct body posture and balance
• its a low impact exercise
• it can help relieve joint pain and stiffness
• it integrates the body and mind
• it uses gentle and circular movements
• its relaxing and enjoyable.

You can learn tai chi from books and DVDs, but most people find it easier to learn from a qualified instructor. Books and DVDs are useful to help you practice between classes.

Before starting a tai chi class:

• Talk with your doctor about whether tai chi is suitable for you.
• Make sure your instructor is qualified, and takes special care of people with arthritis. Musculoskeletal Australia can help you find suitable instructors.

Exercises For Psoriatic Arthritis

Exercises for psoriatic arthritis can help you manage symptoms of the condition and decrease joint pain and stiffness. Psoriatic arthritis is a systemic type of arthritis that develops in some people with psoriasis, a skin disorder that causes red, itchy scaly patches called plaques. Psoriatic arthritis causes joints to become inflamed, painful, and stiff.

Psoriatic arthritis is a systemic type of arthritis that develops in some people with psoriasis, a skin disorder that causes red, itchy scaly patches called plaques. Psoriatic arthritis causes joints to become inflamed, painful, and stiff. Regular exercise can help improve your joint mobility, range of motion, and strength to help manage symptoms and decrease physical limitations.

Also Check: Are Bananas Good For Rheumatoid Arthritis