EDU: Arthritis and Exercise Part 1

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Here is some information about arthritis and exercise but remember to always

consult with your doctor before beginning any new activity/treatment.

Marilyn

How To Exercise When You Have Arthritis

From Carol & Eustice,

Your Guide to Arthritis.

www.about.com

Part 1 of 2 - Exercise Is One Part Of A Comprehensive Arthritis Treatment

Plan

Arthritis & Exercise: Talk With Your Doctor

People with arthritis should always discuss their exercise plans with a

doctor. The amount and form of exercise recommended for each individual will

vary depending on:

which joints are involved

the amount of inflammation

how stable the joints are

whether a joint replacement procedure has been done

A skilled physician who is knowledgeable about the medical and

rehabilitation needs of people with arthritis, working with a physical

therapist also familiar with the needs of people with arthritis, can design

an exercise plan for each patient.

Should People With Arthritis Exercise?

Studies have shown that exercise helps people with arthritis in many ways.

Exercise reduces joint pain and stiffness and increases:

flexibility

muscle strength

cardiac fitness

endurance

It also helps with weight reduction and contributes to an improved sense of

well-being.

How Does Exercise Fit Into a Treatment Plan for People With Arthritis?

Exercise is one part of a comprehensive arthritis treatment plan. Treatment

plans also may include:

rest and relaxation

proper diet

medication

Treatment also may include instruction on:

proper use of joints

ways to conserve energy

other pain relief methods

3 Types Of Exercise Are Best For People With Arthritis

What types of exercise are most suitable for someone with arthritis?

Range-of-motion exercise (e.g. dance) help maintain normal joint movement

and relieve stiffness. This type of exercise helps maintain or increase

flexibility.

Strengthening exercise (e.g. weight training) help keep or increase muscle

strength. Strong muscles help support and protect joints affected by

arthritis.

Aerobic or endurance exercise (e.g. bicycle riding) improve cardiovascular

fitness, help control weight, and improve overall function.

Weight control can be important to people who have arthritis because extra

weight puts extra pressure on many joints. Some studies show that aerobic

exercise can reduce inflammation in some joints.

Most health clubs and community centers offer exercise programs for people

with physical limitations.

Extra Pounds Increase Pain

Exercise: Essential Treatment For Arthritis

How Does a Person With Arthritis Start an Exercise Program?

People with arthritis should discuss exercise options with their doctors and

other health care providers. Most doctors recommend exercise for their

patients. Many people with arthritis begin with easy, range-of-motion

exercises and low-impact aerobics. People with arthritis can participate in

a variety of, but not all, sports and exercise programs. Your doctor will

know which, if any, sports are off-limits.

Your doctor may have suggestions about how to get started or may refer the

patient to a physical therapist. It is best to find a physical therapist who

has experience working with people who have arthritis. The physical

therapist will design an appropriate home exercise program and teach clients

about:

pain-relief methods

proper body mechanics (placement of the body for a given task)

joint protection

conserving energy

Arthritis & Exercise: How To Get Started

Discuss exercise plans with your doctor.

Start with supervision from a physical therapist or qualified athletic

trainer.

Apply heat to sore joints (optional; many people with arthritis start their

exercise program this way).

Stretch and warm up with range-of-motion exercises.

Start strengthening exercises slowly with small weights (a 1- or 2-pound

weight can make a big difference).

Progress slowly.

Use cold packs after exercising (optional; many people with arthritis

complete their exercise routine this way).

Add aerobic exercise.

Ease off if joints become painful, inflamed, or red, and work with your

doctor to find the cause and eliminate it.

Choose the exercise program you enjoy most and make it a habit.

Consider appropriate recreational exercise (after doing range-of-motion,

strengthening, and aerobic exercise). Fewer injuries to joints affected by

arthritis occur during recreational exercise if it is preceded by

range-of-motion, strengthening, and aerobic exercise that gets your body in

the best condition possible.

Guide To Sports Injuries

How Often Should People With Arthritis Exercise?

Range-of-motion exercises can be done daily and should be done at least

every other day.

Strengthening exercises should be done every other day unless you have

severe pain or swelling in your joints.

Endurance exercises should be done for 20 to 30 minutes three times a week

unless you have severe pain or swelling in your joints. According to the

ACR, 20 to 30 minute exercise routines can be performed in increments of 10

minutes over the course of a day.

Are Researchers Studying Arthritis & Exercise?

Researchers continue to look for and find benefits from exercise to patients

with:

rheumatoid arthritis

spondyloarthropathies

lupus

fibromyalgia

Researchers are also studying the benefits of exercise in older populations.