A good individual exercise program beneficial to the treatment and rehabilitation of arthritis patients can be drawn up by a rheumatologist or physical therapist.

Do Arthritis Sufferers Need To Exercise?

A lot of research has shown evidence that exercise can have positive effects on people suffering from arthritis. Some of these benefits include:

• reduction of joint pain and joint stiffness
• increased flexibility
• development of muscle strength
• enhanced of vascular health
• improvement in endurance

Further, exercise prevents obesity and promotes physical and emotional well-being.

Incorporating Exercise as Arthritis Treatment

Doctors recommend exercise as part of a broad spectrum of arthritis treatments. Some of these treatments may involve:

• rest and recreation
• a nutritious diet
• proper medication

Arthritis treatment also consists of medical advice for:

• correct joint use
• how to conserve physical energy
• various methods of reducing pain

What Are The Best Exercises for People With Arthritis?

Arthritis sufferers can perform any of these exercises safely:

• Range-of-motion exercises (e.g., dancing) – these types of exercises are beneficial to sustaining and enhancing joint flexibility and suppleness of surrounding tissue. They prevent stiffness, and guide the joints in performing regular day-to-day motions.
• Strengthening exercises (e.g., weight training) – these exercises build-up strength in the muscles for optimal support and protection of arthritic joints.
• Aerobic or endurance workouts (e.g., cycling) – aerobic activity boosts cardiovascular health, fights obesity, and improves general physical condition.

It is imperative for arthritis sufferers to control their weight in order to lessen stress and pressure on the affected joints. Studies have shown that joint inflammation is reduced from regular aerobic exercise.
A majority of health clubs and community centres provide special exercise programs for those with physical infirmities like arthritis.

Beginning An Exercise Program While Suffering From Arthritis

Before starting any exercise, people with arthritis need to consult their doctors about the extent of physical exertions allowed them. Most doctors are likely to recommend exercise, and advise their patients to start off with simple range-of-motion exercises and low-impact aerobics. Arthritic sufferers can engaged in selected sports and exercise regimens. Doctors will usually warn against participating in sports which are dangerous or have proven negative effects on arthritis.

Your doctor is a good source of advice on how to begin an exercise program. You can also ask an experienced physical therapist to design a routine beneficial for arthritic conditions. These types of programs usually focus on:

• relieving pain
• correct body positioning
• joint preservation
• conservation of physical energy

Checklist: Getting Started on Arthritic-Related Exercises:

• Present your chosen exercise regimen to your doctor for approval.
• Begin under the direct supervision of your physical therapist or a professional athletic trainer.
• Treat sore joints with a hot compress (non-compulsory; although many arthritis sufferers start out their exercise in this manner).
• Warm up and stretch (range-of-motion exercises).
• Use 1 to 2 pound weights for strength training.
• Make movements slow and gradual.
• Apply cold compress after exercise (non-compulsory; although many arthritis sufferers conclude their program with this).
• Aerobic activity is beneficial for cardiovascular health.
• Cease activities when joint pain starts, or if there is any presence of redness and inflammation. Consult with your doctor about its causes and elimination.
• Opt for an exercise regimen you like and stick with it.

For lower risks of arthritis attacks, try some form of recreational exercise after range-of-motion, strength training and aerobic phases, to bring your body to its most optimum state possible.

Exercise Frequency for Arthritis Sufferers

Range-of-motion exercises - should be performed on a daily basis, or every other day.

Strengthening exercises – at least 3 times a week unless there is joint pain and swelling.

Endurance exercises – at least 3 times a week, a half-hour each time, unless there is joint pain and swelling. The ACR advises performing endurance exercises in 10-minute increments throughout the day.

Current Research on Arthritis and Exercise

At present, studies are being conducted on the most beneficial forms of exercise for:

• Rheumatoid arthritis
• Spondyloarthropathies
• Lupus
• Fibromyalgia
• Older people

Exercises for the Various Types of Arthritis

As there are many types of the disease, specific exercises that benefit each type of arthritis can be suggested or designed by:

• experienced physicians
• physical therapists
• occupational therapists

There are exercises to relieve pain, exercises prohibited for specific arthritis types and during pain and inflammation of joints. It is advised that any or all exercises should be discussed with a physician. Doctors who are qualified to treat arthritis include:

• rheumatologists
• orthopaedic surgeons
• general practitioners
• family doctors
• internists
• rehabilitation specialist

Recommended Strength Training Exercises

Factors involved in weight training include personal preference, arthritis type, and inflammatory conditions. Training the muscles can help support the joints to decrease pain. These types of exercises usually involve:

• small free weights
• exercise machines
• isometrics
• elastic bands
• water exercises for resistance

Assuming the proper body positioning is crucial to prevent:

• muscle tears
• pain
• swelling in the joints

Excessive Exercise

When pain starts during exercise and lasts for more than an hour, your exercise program may be too demanding. Arthritic sufferers should constantly fine-tune their exercises with the help of their doctor or physical therapist, particularly when the exercises cause:

• uncommon or constant tiredness
• progressive weakness
• stiffness or decreased ability to move
• increase in swelling
• persistent pain (continuing for more than an hour after completing the exercise program)

Rheumatoid Arthritis: Exercising Through General and Local Joint Flares

Medical professionals recommend mild exercises that put joints through their normal motion capacities at least once a day, interspersed with cycles of rest, particularly when acute systemic of local joint flares occur.
Consult with your doctor about the appropriate length or rest times during general or joint flares.

Halting Arthritic Pain

There are several reliable ways of alleviating pain for brief lengths of time to make it less problematic for arthritis sufferers to exercise. An experienced doctor or physical therapist can recommend a pain relief method specific to your disease. The most popular and useful methods include:

Moist Heat

Applying most heat with the use of warm towels, hot compresses, baths or showers for 15 to 20 minutes at a time can alleviate symptoms of pain.

Deep Heat

Deep heat can be professionally administered to a non-inflamed joint through the used of:

• short waves
• microwaves
• ultrasound

However, people with symptoms of severe inflammation should not use deep heat. This method is usually applied to and around the shoulders to loosen tight muscles before performing stretching exercises.

Cold

To reduce swelling and severe inflammation, a towel-wrapped cold compress of ice or frozen vegetables can be applied for 10 to 15 minutes at a time. This method is not recommended for people with Reynaud’s syndrome.

Hydrotherapy (water therapy)

Water therapy works to reduce pain and stiffness. It is ideal to perform exercises in a pool as water helps to take the weight off stiff and painful joints. A lot of community centres offer hydrotherapy classes for people with infirmities like arthritis. This method is especially useful when combined with heat and movement, as with a whirlpool or Jacuzzi.

Mobilisation

Therapies which utilize mobilisation techniques include:

• traction (pulling gently and steadily)
• massage
• manipulation (a form of touch therapy using the hands to help bring back normal joint movements)

These methods work to alleviate pain symptoms, enable easier joint movements and improve muscle and tendon flexibility, especially when administered by a trained professional.

TENS Units

Using the method of TENS (transcutaneous electrical nerve stimulation) involves transmitting electric shocks via electrodes attached to the skin. A TENS unit may be worn during the day and activated as needed to relieve pain symptoms.

Biofeedback

This method acts as a muscle relaxant while controlling pain responses.

Relaxation

This type of method can be learned from an experienced therapist. It involves releasing muscle tension and works to lessen pain.

Acupuncture / Acupressure

Both remedies originate from traditional Chinese pain relief methods. Acupuncture involves the use of needles to stimulate deep sensory nerves, urging the brain to release endorphins, the body’s natural painkillers.
Acupressure works in much the same principle but utilizes pressure to relieve pain symptoms.

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