Arthritis is a general
term used to refer many diseases related to pain, stiffness, and swelling in
joints and connective tissue. Exercise reduces joint pain and stiffness and
increases flexibility, muscle strength, and endurance. It also helps with weight
reduction and contributes to an improved sense of well-being.
Exercise is one part
of a comprehensive arthritis treatment plan. Treatment plans may also include
rest / relaxation, proper diet and medication.
Range-of-motion
exercises help maintain normal joint movement and relieve stiffness. This type
of exercise helps maintain or increase flexibility. Range of motion exercises
can be done daily and should be done at least every other day.
Strengthening
exercises help keep or increase muscle strength. Strong muscles help support
and protect affected joints. Strengthening exercises also can be done daily and
should be done at least every other day unless you have severe pain or swelling
in your joints.
Aerobic or
endurance exercises 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. Endurance
exercises should be done for 20 to 30 minutes three times a week unless you
have severe pain or swelling in your joints.
Before you
start, you should discuss exercise options with your doctor. Many people with
arthritis begin with easy, range-of-motion exercises and low-impact aerobics.
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 you 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.
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.
Use cold packs
after exercising (optional; many people with arthritis complete their exercise
routine this way).
Add aerobic
exercise and also include appropriate recreational exercise (after doing
range-of-motion, strengthening, and aerobic exercise).
Ease off if joints
become painful, inflamed, or red and consult 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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