Exercises for Arthritis

Exercise is not only for individuals who are fit but also for those living with chronic ailments. People with health issues are usually recommended specific exercises - studies show that people living with arthritis can benefit greatly from regular exercise.

Rheumatoid arthritis is an autoimmune disease that can occur at any age. It causes inflammation in the joints, which can be quite painful. Low to moderate intensity exercises, including light weight-training, can help preserve or even improve joint function, range of motion and healthy body weight in patients. (One important thing to remember is that smoking increases the risk of rheumatoid arthritis. If you are a smoker and have a family history of rheumatoid arthritis, read our article on how to quit smoking for help kicking this habit.)

Some of the benefits of regular exercises for arthritis patients include:

• Protecting the joints from future damage.
• Strengthening and adding flexibility to the muscles that support the joint.
• Preserving the range of motion of the affected joints.
• Helping maintain healthy body weight, as heavier weight puts more pressure on the joints.
• Improve or maintain the health of tissues of bones and cartilage.
• Improve heart health and overall fitness.

Before beginning any form of physical activity, especially if you have arthritis, it is a good idea to consult your doctor. Rehabilitation exercises are designed for the hips, knees, elbows, shoulders and hands, which are commonly associated with various forms of arthritis and arthritis pain.

Arthritis in the knees can be debilitating, and exercise may be the last thing on these patients' minds. However, regular exercise can help alleviate pain and other symptoms caused by arthritis in the knee, as it helps strengthen the muscles around the joint - this improves weight distribution and mobility.

Exercises that can help with arthritis in the knee include:

• Knee stretches: The big muscles of the leg are all connected to the knees. Hence, stretching the quadriceps (front of the thighs), hamstrings (back of the thighs), calves (back of the lower legs) as well as the hip flexors are extremely beneficial for the stability of the knee joint. Try this to begin:
  • Lie down on your back with your legs stretched out.
  • Now, bend the right knee and grab the shin of this leg with both hands.
  • Press the right knee towards your chest for up to 30 seconds.
  • Return to starting position and repeat on the left leg.
• Knee-strengthening exercises: Those with knee arthritis may have trouble performing squats to their full extent. Even doing half the range of motion or performing squats with the support of a wall behind the back is good for strengthening the muscles as well as the knee joint. Here's how you can do this:
  • Stand with your back against the wall. Feet slightly in front, half a step away from the wall. Open your feet a little wider than hip-width. Place your hands on your waist or raise your arms in front, at shoulder level. This is your starting position.
  • Now slowly bend your knees to lower your buttocks as if you're about to sit in a chair.
  • Hold for a few seconds before coming back up.
  • Rest for a few seconds before starting again.
  • Start with three or four repetitions and gradually increase the reps to 15-20.
• Aerobic exercises: Running isn’t recommended for patients suffering from arthritis in the knee as it is a high-impact exercise. However, walking, cycling and swimming are great to alleviate knee pain.

Any exercises that put extra pressure on the knees must be avoided, such as jumping movements, deep squats or lunges or sports that involve running.

Those suffering from osteoarthritis or rheumatoid arthritis frequently complain of stiff hands that cause hand pain and swelling throughout the palms and the fingers. Some of the exercises include making a fist, bending the fingers one by one with the arm outstretched, placing your hand on a table and lifting the fingers one by one, bending the wrist up and down with the arm extended, or even squeezing a stress ball. All movements must be done with at least 10 repetitions, slowly as well as while breathing properly.

Conversely, picking up weighted objects with the hands, operating a mobile phone or computer repeatedly during the day and other such repetitive motions must be avoided as it can cause more harm to the hands.

Read more: Repetitive Strain Injury

Arthritis can affect different people in different ways. Therefore, exercise programmes must be tailored towards each individual’s physical condition and the degree of the disease affecting them.

• Start slow: Whether you’re only beginning to exercise after learning about arthritis or getting back to a routine, always begin slowly. Start with short 10-15 minute exercise routines, and build up to a longer duration.
• Change the workouts: Adding variety to your exercise programme is also beneficial in activating different muscles, and it helps in strengthening the joints even more.
• Mix the intensity of exercises: Most exercises have many variations and can be done with different intensity. It is a good idea to try both low- and moderate-intensity exercises and switch between them.
• Use heat packs: If you are feeling stiffness in the muscles or joints, try applying a heat pack before exercise to loosen them up.
• Cool down and stretch: After an exercise routine, always cool down with static stretching exercises and applying an ice pack to reduce inflammation or swelling you may have as a result of the workout.

Arthritis can affect an individual’s life in varying ways, mostly by limiting the range of movement as compared to a healthy person. It can cause difficulty in carrying out basic tasks that involve the movement of the body’s various joints and can cause pain and discomfort in doing so.

But a well-balanced routine of medication, diet and exercise can alleviate the symptoms and resulting discomfort caused by various forms of arthritis. But understanding your body’s limitations and knowing when to stop are the key to regaining strength in the affected areas of the body.