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The Benefits of Exercise for People With Arthritis
Can people with arthritis exercise?
Yes, in most cases. But the right amount of exercise depends on which joints are involved, how much inflammation is present, how stable the joints are, and if you have an artificial joint replacement. A doctor who understands the medical and rehabilitation needs of people with arthritis, working together with a physical therapist who also is experienced in this area, can tailor an exercise plan for you. See your doctor before you start any exercise program.
How can exercise help me?
Exercise can help people with arthritis in many ways. It may reduce joint pain and stiffness, and can increase flexibility, muscle strength and endurance. It also helps people lose weight and gain an improved sense of well-being.
How can I incorporate exercise into my treatment plan?
See your doctor to learn how to include exercise into your arthritis treatment plan. In general, exercise is an important part of comprehensive arthritis management. Other parts of your treatment may include rest and relaxation, a healthy diet, medication, being taught how to conserve energy and protect your joints from undue stress, and pain relief methods.
What kinds of exercise are best?
Three types of exercise can benefit people with arthritis:
- Range-of-motion
- Strengthening
- Aerobic or endurance
Range-of-motion exercises are used to gently move joints through their full range of motion. These exercises help maintain normal joint movement and relieve stiffness, as well as maintain or increase flexibility.
Strengthening exercises can be done with small free weights, exercise machines or elastic bands. They also include resistive water exercises and isometrics. This type of exercise helps maintain or increase muscle strength. Stronger muscles help support and protect joints.
Aerobic or endurance exercises improve cardiovascular fitness, help control weight and improve overall function. Controlling your weight is important if you have arthritis, because extra weight puts pressure on many joints.
Most people with arthritis can participate in many sports and exercise programs, but not all of them. Before deciding to do any type of exercise, see your doctor.
How do I get started?
Most doctors recommend exercise for most everyone. Many people with arthritis start with easy, range-of-motion exercises and low-impact aerobics. Your doctor will know which, if any, sports and exercises are off-limits and should can give you suggestions on getting started or refer you to a physical therapist.
If you see a physical therapist, find one who has experience working with people with arthritis. The therapist can help design an appropriate home exercise program for you and can teach you about pain-relief methods, proper body mechanics (positioning the body to minimize joint stress), joint protection and how to conserve energy.
What if I feel pain?
To keep pain to a minimum, start your program under the supervision of a physical therapist with experience in arthritis. Before you start to exercise, you may wish to apply moist heat to sore joints, using warm towels or hot packs. Stretch gently and warm up with range-of-motion exercise. Start any strengthening exercises slowly, and progress in your program slowly. After you finish exercising, you may choose to complete your program by applying cold packs, such as a bag of ice or frozen vegetables wrapped in a towel. (Note: People with Raynaud's phenomenon should not use cold packs. Raynaud's is a distressing spasm of small arteries, usually affecting women. Attacks can be triggered by cold. People with diabetes or other circulatory problems should talk with a doctor before using hot or cold packs.)
If your joints become painful, inflamed and red after activity, ease off your exercise program. Work with your doctor to find the cause and treat it, and ask with your physical therapist to adjust your exercises, if needed.
How often should I exercise?
Ask your doctor or physical therapist for recommendations. The guidelines below are general statements only and should not be used to override the recommendations of a qualified health care provider.
Range-of-motion exercises can usually be done daily or every other day.
Strengthening exercises also can be done daily or every other day unless you have pain or swelling in your joints.
Endurance exercises Work up to 20 to 30 minutes three times a week, unless you have pain or swelling in your joints.
How much is too much exercise?
Exercise that causes joint pain is too much. You should work with your doctor or physical therapist to adjust your exercise program if you notice any of the following signs of too much exercise:
- Decreased range of motion
- Continuing pain (lasts for more than one hour after exercising)
Should I exercise during a flare?
If you have rheumatoid arthritis, you may put your joints gently through their full range of motion once a day, with rest periods, during a systemic flare or local joint flare. Talk to your doctor about how much rest and movement is best for you during flares.
Points to remember
- Most people with arthritis can take part in exercise.
- Exercise may reduce joint pain and stiffness, and increase flexibility, muscle strength, and endurance. It can help you lose weight, and may even help you feel better.
- Talk to your doctor, and work with the physical therapist that your doctor recommends to determine the kind of exercise program that's most appropriate for you.
- Be sure to talk with your physical therapist or doctor about pain relief methods that help you exercise more easily, what to do if exercise puts too much stress on certain joints, and (if you have rheumatoid arthritis) what they recommend in case of a systemic or local joint flare.
This article was reviewed by Melinda Ratini, D.O., M.S.
06/2008
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