When you have arthritis, it is important to exercise to increase strength and flexibility, reduce joint pain, and fight fatigue. However, when your joints are stiff and painful, it may seem impossible to walk around the block or swim a few laps.
Moderate exercise can help reduce arthritis symptoms, even if you're not running a marathon or swimming as fast as an Olympic competitor. It can also help you maintain a healthy weight. If arthritis is threatening to immobilize you, exercise can help you keep moving.
Why exercise is vital
Exercise can help you improve your health and fitness without hurting your joints. With your current treatment program, exercise can:
- Strengthen the muscles around your joints
- Help you maintain bone strength
- Give you more energy to get through the day
- Make it easier to get a good night's sleep
- Help you control your weight
- Enhance your quality of life
- Improve your balance
Exercise will not make your joint pain and stiffness worse, in fact, not exercising can make your joints even more painful and stiff.
Working out keeps your muscles and the tissues around them strong, which in turn supports your bones. Without exercise, these muscles weaken and put more stress on your joints.
Check with your doctor first
You should discuss with your doctor how you can incorporate exercise into your treatment plan. The type of exercise that is best for you depends on your type of arthritis and which joints are affected. Your doctor or a physical therapist can help you find an exercise plan that will provide the most benefit with the least aggravation of your joint pain.
Exercises for arthritis
Your doctor or physical therapist can recommend exercises for you, which might include range-of-motion exercises, strengthening exercises, aerobic exercise and other activities.
Range-of-motion exercises
Performing these exercises regularly can help reduce stiffness and improve your range of motion. Exercises could include activities such as raising your arms or rolling your shoulders. In most cases, these exercises can be done every day.
Strengthening exercises
Here are some ways to build strong muscles: weight training, avoiding exercising the same muscle group two days in a row, resting a day between workouts, and taking an extra day or two if your joints are painful or swollen.
If you want to begin a strength-training regimen, working out three times a week will help you see initial improvement, but you only need to exercise two times a week to keep up your progress.
Aerobic exercise
Running, swimming, and biking are all examples of aerobic exercise. Aerobic or endurance exercises improve your overall fitness by helping your cardiovascular health, weight, stamina, and energy. For example, running, swimming, and biking are all aerobic exercises.
Some examples of low-impact aerobic exercises that don't put as much strain on your joints include walking, bicycling, swimming, and using an elliptical machine. You should aim to do 150 minutes of moderately intense aerobic exercise per week, which can be split into 10-minute blocks if that's more manageable for you.
Aerobic exercise of a moderate intensity is the safest and most effective way to work out, but even doing it a couple of days a week is better than not doing it at all. You can tell if you're in the moderate intensity exercise zone if you can carry on a conversation while you're working out, even though your breathing will be faster.
Other activities
No matter how small the movement is, it can help. For example, daily activities such as mowing the lawn, raking leaves and walking the dog all contribute.
Body awareness exercises such as gentle forms of yoga or tai chi can help improve balance, prevent falls, improve posture and coordination, and promote relaxation. Be sure to tell your instructor about your condition so you can avoid positions or movements that could cause pain.
Tips to protect your joints
It's best to start slowly if you haven't been active for a while, to ease your joints into exercise. If you push yourself too hard, you can overwork your muscles and worsen your joint pain.
Consider these tips as you get started:
- Keep the impact low. Low impact exercises like stationary or recumbent bicycles, elliptical trainers, or exercise in the water help keep joint stress low while you move.
- Apply heat. Heat can relax your joints and muscles and relieve any pain you have before you begin. Heat treatments — warm towels, hot packs or a shower — should be warm, not painfully hot, and should be applied for about 20 minutes.
- Move gently. Move your joints gently at first to warm up. You might begin with range-of-motion exercises for five to 10 minutes before you move on to strengthening or aerobic exercises.
- Go slowly. Exercise with slow and easy movements. If you feel pain, take a break. Sharp pain and pain that is stronger than your usual joint pain might indicate something is wrong. Slow down if you notice swelling or redness in your joints.
- Ice afterward. Apply ice to your joints for up to 20 minutes as needed after activity, especially after activity that causes joint swelling.
Follow your gut feeling and don't put in more effort than you believe your joints can sustain. Ease into things and up the duration and force of your workout routine gradually as you get used to it.
Don't overdo
You may feel some pain after you exercise if you have been inactive for a while. In general, if the pain lasts for more than two hours, it is probably due to too much strenuous exercise. Consult your doctor to find out what pain is normal and what pain may signify a more serious condition.
If you are suffering from rheumatoid arthritis, you should consult your doctor about whether you should continue to exercise during general or localized flares. One possible solution is to continue doing range-of-motion exercises, just to keep your body moving, or to try exercises in water which will cushion your joints.
Exercise programs for people with arthritis
Some hospitals, clinics and health clubs offer special exercise programs for people with arthritis. You should check with your doctor about these programs in your area.
The Arthritis Foundation provides exercise programs for people with arthritis at many locations across the United States. These programs include both water and land based exercise classes, as well as walking groups. If you are interested, please contact your local branch for more information.
10 Moves To Help Ease Joint Pain
Some of the most popular low-impact workout options include:
- Cycling
- Swimming
- Elliptical cardio
- Incline walking
- Controlled light-resistance weight training
- Stretching and yoga
Aside from keeping your workouts low-impact, you can also start doing simple exercises to ease discomfort in specific parts of your body, like stretching your lower back or opening your hips.
The following are 10 exercises that can help relieve different forms of joint pain. Some equipment that you will need for these exercises include a chair, a small hand towel, a light dumbbell, and a resistance band. Be sure to remember the exercises that work best for you and include them in your workout routine whenever you feel joint pain.
1) “Wring the Towel” Wrist Stretch | 10 reps
To make a towel animal, first roll up a small towel into a tube. Then, grab the ends of the towel with both hands and twist them in opposite directions to form the animal's neck and head.
Extend your arms out in front of you with palms facing down.
Slowly and with control, tilt one wrist up and the other wrist down at the same time, then alternate sides, like you are wringing out a towel full of water.
Do this 10 times. Do 10 reps of wringing the towel in both directions.
2) Dumbbell Wrist Curl | 10 reps per side
Sit on a chair or bench with a light dumbbell in one hand. Place your elbow on your knee for support.
Bend your wrist towards you to curl the dumbbell up while keeping your arm still.
To relax your wrist, inhale and bring it back to the starting position.
Perform the following movement 10 times, slowly and with control. Focus on moving your wrist through its full range of motion. Then repeat the movement on the other side.
3) Elbow Compression with Small Towel | 3 reps per side
Held your arm out long and rolled up a small towel and placed it over your elbow.
Make a fist and curl your arm towards you, bending your elbow as far as possible so that your knuckles reach your shoulder.
hold your wrist with one hand and use the other hand to press gently inward towards the back of the wrist, continue to breath deeply as you hold for five seconds then switch sides.
Complete three reps per side.
4) Narrow Grip Wall Press Tricep Extension | 10 reps
Put your hands on the wall at chest level, palms flat.
Would you mind stepping back a few feet so your body is at a slight angle? I just need to make sure that your palms are flush against the wall.
Lean your body towards the wall, keeping your elbows pointing straight down.
Stand with your back to a wall, about 3 inches away from it. Bend your elbows and press your back against the wall to straighten your arms. Flex your elbows all the way.
Continue for 10 reps.
Try doing this exercise with your palms on a bench for a greater challenge.
5) Hip and Low Back Compression Stretch | 3 reps per side
assuming you want a fitness instruction: Lie on your back with your knees bent and feet flat on the ground.
Pull one knee up towards your chest, using your hands to help. Keep your hips firmly planted.
Inhale through your nose for a count of 5, then exhale through your mouth for a count of 5. Do this 5 times, then switch and do the same thing on the other side.
Continue alternating sides to complete three reps per side.
6) Pelvic Tilt | 10 reps
Stand with your feet shoulder-width apart.
Take a deep breath in, and as you exhale, slowly lean forward from your hips. Rest your torso on your thighs and let your head hang down. Bend forward from your hips, placing your palms on your knees. Inhale deeply, then exhale as you slowly lean forward. Let your torso rest on your thighs and your head hang down.
Sit up tall, tilting your pelvis forward to arch your lower back and stretch your hamstrings. Keep your neck in a neutral position and your shoulders relaxed. Hold for a few breaths.
Round your lower spine and tuck your pelvis to form a round shape. Hold for a few breaths.
Stand up straight and tilt your upper body forward, then back. Repeat this 10 times, holding each pose for as long as you need to relieve the pain and pressure in your low back and hips.
7) Single Leg Toe Touch | 10 reps per side
Balance yourself by standing on one foot and looking down at the ground.
Bend at the hips as you raise your back leg up behind you, reaching your fingers down toward the toes of the standing leg. Get your body as close to parallel with the ground as you can.
Slowly rise back up with control.
Perform 10 repetitions on one side before switching to the other.
8) Glute Kicks | 10 reps
Get down on all fours, keeping your right foot flexed and your left foot relaxed.
Bring your right knee up to form a straight line with your shoulders, with your right foot facing the ceiling.
Get down on your hands and knees, with your right foot flexed and your left foot relaxed.
Raise your right leg until your right knee and hip are in line with your shoulders, with your right foot pointing up at the ceiling.
9) Resistance Band Knee Extension with a Chair | 10 reps per side
Wrap a resistance band around one leg of a chair, and tie the other end of the band behind one of your knees.
To set up the resistance band for this workout, grab the seat of the chair with your hands. Then step back until you feel a good amount of tension on the band.
Your banded leg should be directly below your hips.
Extend your leg fully, resisting the tension on the band.
Afterwards, loosen your knee and keep your foot pressed to the floor the entire time.
Repeat for 10 reps, then switch legs.
10) Isometric Quad Flex | 6 reps per side
Take a seat on the ground and place a rolled-up bath towel under your right knee.
Sit up straight with your hands on the ground behind you for support.
Flex your right leg to lift your heel off the ground. You should feel your quadriceps, hamstrings, and calves engage.
Hold this flex for five full seconds, then relax.
You should repeat the exercise six times on the right side before switching to the left side.
If you want a challenge, try doing more reps or holding each position for a longer time.
If you experience joint pain or discomfort at any time, you can always use these helpful exercises. Remember to always listen to your body and take a break if you need to. Once you're ready, these exercises will help you get stronger and feel better.
