Skip to content
Arthritis Exercise
Living with arthritis can make exercise feel daunting, but staying active is one of the most effective ways to manage arthritis pain and stiffness. Exercise strengthens the muscles around your joints, reducing the pressure on them and improving mobility over time.
Contrary to popular belief, exercise does not worsen joint pain or stiffness. While you may experience some discomfort initially, avoiding physical activity can actually make your joints stiffer and more painful. Without regular exercise, the muscles and tissues that support your joints weaken, increasing stress on the affected areas.
A helpful analogy is to think of the cartilage in your joints like a rubber eraser. Over time, this “rubber/eraser” wears down, but strong muscles provide protection, helping slow the wear and tear.
Let’s explore some effective exercises and tips to keep arthritis under control.
Stretching and Yoga
Stretching exercises improve flexibility, relieve stiffness, and enhance your range of motion. Simple stretches like raising your arms overhead or rolling your shoulders forward and backward can be done daily to keep your joints flexible.
Body awareness exercises such as yoga and tai chi not only promote relaxation but also improve balance, posture, and coordination, reducing the risk of falls.
Incorporating Movement into Daily Life
Remember, any movement helps! Activities like mowing the lawn, raking leaves, or walking your dog count as exercise. Small efforts throughout the day can accumulate into significant benefits for your joints.
Bodyweight and Strength Training
Strengthening exercises, such as bodyweight workouts or light weightlifting, are excellent for building strong muscles that support and protect your joints.
Tips for Safe Strength Training:
Start with light weights and avoid overworking your muscles.
Rest for a day or two between workouts, and take additional rest if your joints are sore.
Begin with two to three sessions per week, adjusting to maintain muscle strength over time.
Note: Overtraining can lead to injuries, so listen to your body and avoid pushing beyond your limits.
Tips for Exercising with Arthritis
1. Start Slowly
Ease your joints into exercise, especially if you’ve been inactive for a while. Overdoing it can lead to muscle fatigue and increased joint pain.
2. Choose Low-Impact Activities
Low-impact exercises like cycling on a stationary bike, using an elliptical trainer, or swimming reduce joint stress while keeping you active.
3. Apply Heat Before Exercising
Heat relaxes muscles and joints, making it easier to move. Warm towels, hot showers, or products like Natural Repair Cream applied 20 minutes before exercise can help.
4. Move Gently
Warm up with five to ten minutes of stretching. Avoid jerking motions and exercise with smooth, controlled movements. If you experience sharp pain or unusual joint swelling, stop and rest.
5. Use Ice After Exercise
To reduce joint swelling after activity, apply ice packs for up to 20 minutes as needed.
These tips are designed to help you incorporate safe and effective exercise into your routine, improving your quality of life while managing arthritis. Remember to consult your doctor before starting any new exercise program. Many hospitals, clinics, and health clubs offer arthritis-friendly exercise classes that can guide you safely.
Take it one step at a time—slow and steady truly wins the race when it comes to arthritis care!