Exercise and arthritis

Exercises that can help with osteoarthritis.

Osteoarthritis is the most common form of arthritis. It involves the breakdown of the cartilage that covers the surface of bones where they meet at a joint. Cartilage is a good shock absorber, and its slippery surface allows bones to slide easily against each other. Without healthy cartilage, joints function poorly. Symptoms of osteoarthritis include pain, inflammation, swelling, stiffness, joint deformity and muscle weakness.

When we are in pain, our first impulse is to stay still, and avoid stressing an injury. This is normally the right thing to do, but with a chronic condition, such as arthritis, a lack of movement can eventually exacerbate joint damage. Here's why: Arthritis leads to a weakening of the joint's structure because the inflammation, swelling and pain it causes result in a loss of strength in the muscles, tendons, ligaments and joint capsules that help hold the joint together. The same thing happens when a joint is immobilized, or when movement is restricted: The joint and its structures grow weaker.

Physical activity, on the other hand, helps to strengthen bones, muscles, tendons, ligaments and joint capsules. It also helps to stimulate cartilage growth by pushing nutrients into the tissue via the joint fluid. This is important because cartilage has no blood supply, and thus relies on joint fluid for the substances it requires to repair itself and stay healthy.

Every person has different limits when exercising with arthritis. It is very important to talk to your doctor and follow his or her recommendations carefully. In general, the following types of exercise are helpful. relieve

Table of contents.
Arthritis and exercises for joint pain.
Arthritis and strength training.
Arthritis and cardio conditioning.
Stretching for relief from arthritis pain.

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Therapeutic exercises for affected joints

After an arthritis diagnosis or joint surgery, your physician will probably refer you to a physical therapist. Physical therapy for arthritic joints usually includes pain-relieving techniques, such as heat or ice applications, and specific exercises for gently stretching and strengthening arthritic joints.

Arthritic joints must be treated with care. Follow the recommendations you receive for exercises using the affected joint. In addition, be sure you know what kinds of activities you should not do. For example, people with osteoarthritis in their knees are usually told to avoid activities that are high-impact, such as running, or that involve a lot of twisting motions, such as basketball.

General strength training

Keeping your body strong prevents the loss of strength that comes with aging, and keeps your other joints healthy. Strength training also helps to prevent falls that can cause serious injury. Simple devices such as elastic tubing and dumbbells can be used to work all of your muscle groups. General strength training should be performed at least twice a week, more frequently if very light resistance is used. Start slowly and gently and build gradually.

Cardiovascular conditioning

Aerobic exercise has many health benefits, even at fairly low exercise intensities. Swimming and water exercise are ideal for people with arthritis. Stationary cycling is also good, since your weight is supported and there is less stress on the legs. Walking also works well for many people. Again, check with your doctor to see which types of aerobic exercise would be best for you. If you have not exercised in a long time, start with five or 10 minutes. Over several months, gradually increase to 30 minutes per day. Cardiovascular exercise can be performed in several small sessions during the day, if necessary.

Stretching

Gentle stretching exercises can be performed every day. Stretch all major muscle groups, especially those in the backs of the legs (calves and hamstrings), the back and the front of the shoulders. These tend to shorten as we age. Stretching is most effective when your muscles are warm, such as after a hot bath or after aerobic exercise.

Easy does it!

Some muscle soreness or minor joint discomfort after exercise is normal, but if your joints are more painful than usual that night or the next day, check with your doctor and get advice about modifying your program. Simple changes in your exercises can make your program safer and more effective. FM

Barbara A. Brehm, Ed.D., is professor of exercise and sport studies at Smith College, Northampton, Mass..

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