Should People With Arthritis Exercise?
Yes. 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, and 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, and instruction about proper use of joints and ways to conserve energy (that is, not waste motion) as well as the use of pain relief methods.
What Types of Exercise Are Most Suitable for Someone With Arthritis?
Three types of exercise are best for people with arthritis:
Knee injuries can range from mild to severe. Some of the less severe, yet still painful and functionally limiting, knee problems are runner's knee (pain or tenderness close to or under the knee cap at the front or side of the knee), iliotibial band syndrome (pain on the outer side of the knee), and tendonitis, also called tendinosis (marked by degeneration within a tendon, usually where it joins the bone).
Knee injuries can result from a blow to or twist of the knee or from running to hard, too much, or without proper warm-up.
More severe injuries include bone bruises or damage to the cartilage or ligaments. There are two types of cartilage in the knee. One is the meniscus, a crescent-shaped disc that absorbs shock between the thigh (femur) and lower leg bones (tibia and fibula). The other is a surface-coating (or articular) cartilage. It covers the ends of the bones where they meet, allowing them to glide against one another. The four major ligaments that support the knee are the anterior cruciate ligament (ACL), the posterior cruciate ligament (PCL), the medial collateral ligament (MCL), and the lateral collateral ligament (LCL).
If you receive a knee injury it is best to consult your doctor or orthopaedic specialist to ensure proper care and recovery.
•Range-of-motion exercises (e.g., dance) help maintain normal joint movement and relieve stiffness. This type of exercise helps maintain or increase flexibility.
•Strengthening exercises (e.g., weight training) help keep or increase muscle strength. Strong muscles help support and protect joints affected by arthritis.
•Aerobic or endurance exercises (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.
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. The doctor will know which, if any, sports are off-limits.
The 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 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, such as lifting a heavy box), joint protection, and conserving energy.
Step Up to 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.
•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.
•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.
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Brought to you by Carolina Orthopaedic with offices in Gastonia and Belmont
Information on Arthritis and Exercise
