Joint pain, swelling, stiffness, and fatigue are all symptoms of arthritis, and they can make you want to stay still and reduce movement. Isn’t it true that the less movement there is, the lower the risk of pain?
Wrong. The inverse is true. Exercise can alleviate pain, enhance joint function and flexibility, improve range of motion, and improve mental health.
Before beginning any exercise programme, seek medical advice and collaborate with a physician and a physical therapist to develop a customised exercise plan.
Here are some exercises that can help you ease the pain
Stretching can help you improve your flexibility, decrease stiffness, and increase your range of motion. Stretching daily is essential for reducing the symptoms.
The ideal stretching routine will differ for each individual and will be determined by which joints are impacted and what symptoms appear. Stretches, frequently involve slowly and carefully moving the joints of the legs, hands, and elbows.
Walking is a minimal exercise that can improve aerobic fitness, heart and joint health, and mood.
Even if the strolling is not strenuous, it is critical to wear appropriate footwear and stay hydrated. It is often preferable to walk slowly at first and then pick up the pace when possible.
Before advancing to uphill, downhill, or uneven surfaces, an individual may want to begin a walking routine on flat, even surfaces.
Pilates is a low-impact exercise that can improve joint health by increasing flexibility.
Pilates postures that stimulate the core muscles and emphasise movements that aid instability can be beneficial. Pilates, like tai chi and yoga, can be beneficial to overall movement patterns.
People who are new to Pilates should take it slowly at first and, if possible, seek assistance from an accredited trainer.
Because arthritis increases the risk of heart disease, keeping the heart healthy and strong is critical. Cycling can aid in the improvement of cardiovascular function.
Riding an exercise bike can be a smart way to get your joints moving while also improving your cardiovascular fitness. A stationary bike has the advantage of allowing a person to be monitored while riding. A person can also ride their bike outside to get some fresh air.
Cycling can minimise stiffness, improve mobility and leg strength, and build endurance, in addition to promoting aerobic conditioning.
- Hand exercise:
The use of one’s hands may be limited as a result of arthritis. A person suffering from arthritis may experience a loss of grip strength or drop objects.
Trying to bend the wrists upwards, slowly curling the fingers, expanding the fingers wide on a table, and pressing a stress ball are all exercises that can help increase hand strength and flexibility.
Exercise to avoid:
Strenuous exercise, as well as any exercise that causes pain, should be avoided by people with arthritis. These may also include high-impact workouts that place undue strain on the bones.
There are, however, no forms of exercise that everyone with arthritis should mitigate. Each person is unique, and an exercise that causes pain for one person may not cause discomfort for another. So, a person should devise their exercise plan according to the body type they have.