EDU: Arthritis and Exercise Part 2

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How To Exercise When You Have Arthritis

From Carol & Eustice,

Your Guide to Arthritis.

Part 2 of 2 - How Much Exercise Is Too Much?

Are There Different Exercises for People With Different Types of Arthritis?

There are many types of arthritis. Exercises that are particularly helpful

for a specific type of arthritis can be recommended by:

experienced doctors

physical therapists

occupational therapists

Doctors and therapists also know specific exercises for particularly painful

joints. There may be exercises that are off-limits for people with a

particular type of arthritis or when joints are swollen and inflamed. People

with arthritis should discuss their exercise plans with a doctor. Doctors

who treat people with arthritis can include:

rheumatologists

orthopaedic surgeons

general practitioners

family doctors

internists

rehabilitation specialists

What Type of Strengthening Program Is Best?

This varies depending on personal preference, the type of arthritis

involved, and how active the inflammation is.

Strengthening one's muscles can help take the burden off painful joints.

Strength training can be done with:

small free weights

exercise machines

isometrics

elastic bands

resistive water exercises

Correct positioning is critical, because if done incorrectly, strengthening

exercises can cause:

muscle tears

more pain

more joint swelling

How Much Exercise Is Too Much?

Most experts agree that if exercise causes pain that lasts for more than 1

hour, it is too strenuous. People with arthritis should work with their

physical therapist or doctor to adjust their exercise program when they

notice any of the following signs of strenuous exercise:

unusual or persistent fatigue

increased weakness

decreased range of motion

increased joint swelling

continuing pain (pain lasting more than 1 hour after exercising)

Should Someone With Rheumatoid Arthritis Continue To Exercise During a

General Flare? How About During a Local Joint Flare?

It is appropriate to put joints gently through their full range of motion

once a day, with periods of rest, during acute systemic flares or local

joint flares.

Patients can talk to their doctor about how much rest is best during general

or joint flares.

What Are Some Pain Relief Methods for People With Arthritis?

There are known methods to help stop pain for short periods of time. This

temporary relief can make it easier for people who have arthritis to

exercise. Your doctor or physical therapist can suggest a method that is

best for each patient. These methods have worked for many people:

Moist Heat

Moist heat supplied by warm towels, hot packs, a bath, or a shower can be

used at home for 15 to 20 minutes three times a day to relieve symptoms.

Deep Heat

A health professional can deliver deep heat to noninflamed joint areas by

using:

short waves

microwaves

ultrasound

Deep heat is not recommended for patients with acutely inflamed joints. Deep

heat is often used around the shoulder to relax tight tendons prior to

stretching exercises.

Cold

Cold supplied by a bag of ice or frozen vegetables wrapped in a towel helps

to stop pain and reduce swelling when used for 10 to 15 minutes at a time.

It is often used for acutely inflamed joints. People who have Raynaud's

phenomenon should not use this method.

Hydrotherapy

Hydrotherapy (water therapy) can decrease pain and stiffness. Exercising in

a large pool may be easier because water takes some weight off painful

joints. Many community centers have water exercise classes developed for

people with arthritis. Some patients also find relief from the heat and

movement provided by a whirlpool.

Mobilization

Mobilization therapies include:

traction (gentle, steady pulling)

massage

manipulation (using the hands to restore normal movement to stiff joints)

When done by a trained professional, these methods can help control pain and

increase joint motion and muscle and tendon flexibility.

TENS Units

TENS (transcutaneous electrical nerve stimulation) may provide some pain

relief. In TENS, an electrical shock is transmitted through electrodes

placed on the skin's surface. Patients can wear a TENS unit during the day

and turn it off and on as needed for pain control.

Biofeedback

Biofeedback may help relax muscles and control your responses to pain.

Relaxation

Relaxation therapy also helps reduce pain. Patients can learn to release the

tension in their muscles to relieve pain. Therapists may be able to teach

relaxation techniques.

Acupuncture / Acupressure

Acupuncture is a traditional Chinese method of pain relief. Researchers

believe that the needles stimulate deep sensory nerves that tell the brain

to release natural painkillers.

Acupressure is similar to acupuncture, but uses pressure instead of using

needles.

Related Resources

Exercise & Arthritis

Arthritis & Exercise Quiz

Exercise: Essential Treatment For Arthritis

Strength Training For People With Arthritis

Over One-Third Of People With Arthritis Get No Exercise

POLL: Do You Exercise As Part Of Your Treatment Plan For Arthritis?

For more information please go to:

http://arthritis.about.com/od/exercise/a/howtoexercise_2.htm

Marilyn