More than 50 million U.S. adults have arthritis. Many experience severe joint pain and, likely because of their pain, don’t do much exercising if at all.
But medical experts say that while joint
pain is often managed with medication, regular physical activity, trying
as it can be, can also be effective in reducing pain from arthritis
over time.
“In most cases, people with arthritis need to increase
their physical activity more gradually than someone without it,” says
Randy Siy, PT, MHA, outpatient program coordinator at Levindale Hebrew
Geriatric Center and Hospital. “A physical therapist will partner with
you to develop a program customized specifically to your level of
function and your goals.”
The Centers for Disease Control and
Prevention says that about 15 million U.S. adults with arthritis have
severe joint pain, which is pain at a seven or higher on a scale of zero
to 10. A CDC study found that even though physical activity can
decrease arthritis pain, nearly half of adults with arthritis and severe
joint pain are physically inactive. Severe joint pain and physical
inactivity are linked to poor mental and physical health outcomes.
Joint
pain can inhibit you from doing simple things like carrying grocery
bags or holding a cup, let alone exercising. Understandably, pain and a
fear of worsening their condition can make you reluctant to engage in
physical activity if you have arthritis.
Nevertheless, exercise
is considered an inexpensive way of reducing your pain; preventing or
delaying disability and limitations; and improving your mental health,
physical functioning and overall quality of life with fewer adverse
effects.
There are low-impact exercises appropriate for all
fitness levels for adults with arthritis. Siy recommends the following
forms of exercise:
Aerobic exercises
Aerobic exercises can help improve your overall fitness, including your cardiovascular health, weight management, and stamina and energy. Walking, cycling, and swimming are great forms of cardiovascular exercise that are promoted by several physical activity programs geared toward reducing arthritis pain. It is recommended that you work your way up to 150 minutes of moderate intensity exercise a week.
Strengthening exercises
Weight
training and resistance exercises can help strengthen muscles that
support and protect your joints. If you have arthritis (and especially
severe joint pain), you should avoid exercising the same muscle groups
two days in a row. “Remember to rest a day in between your workouts, and
take an extra day or two if your joints are painful or swollen,” Siy
says.
For a strength-training program, it is recommended that
you do related exercises three times a week, though two days a week is
all you need to maintain your strength, Siy adds. For people with knee
arthritis, increasing quadriceps strength is important. Exercises such
as mini-squats and sit-to-stand from a chair can be beneficial.
Range-of-motion exercises
These
exercises (which might include movements such as marching, finger and
wrist flexion/extension, and leg kicks) relieve stiffness and increase
your ability to move your joints through their full range of motion.
“Generally, these exercises can be done daily,” Siy says.
To book an appointment with Levindale Outpatient Physical Therapy, call 410-358-5061 or send an email to Levindale_OP_Rehab@lifebridgehealth.org. For more information about Levindale Outpatient Rehabilitation and our locations, please visit our website.
You can also visit the main LifeBridge Health website for additional information regarding services and finding a doctor.
