Arthritis is a medical term that refers to the inflammation of joints—it is a condition that affects millions of people worldwide. There are common symptoms of arthritis, such as joint pain, stiffness, and swelling. These symptoms can become more uncomfortable as age increases. There are different types of arthritis, such as osteoarthritis (OA) and rheumatoid arthritis (RA), but the common factor among them is the discomfort they cause and the negative impact it can have on daily life.
Arthritis can be debilitating, but it doesn’t have to cause any restrictions—it can be well treated and maintained. One of the best ways to help arthritis symptoms is through exercise. Moving the joints helps reduce stiffness, increase mobility, and can also help to minimize pain. A thoughtful and consistent exercise routine designed specifically for arthritis relief can help you continue doing the things you love with less discomfort.
The Importance of Exercise in Managing Arthritis
Intentional exercising can help in managing arthritis—it can reduce pain, increase joint flexibility, and also improve overall physical and mental health. Regular exercise has been proven to reduce inflammation, improve mobility, and strengthen muscles that support the joints. It also helps in weight management, which reduces the load on weight-bearing joints such as the knees and hips, which can further ease the stress caused by arthritis. Arthritis pain can sometimes cause frustration, stress, and even depression, and exercise is known to release endorphins—the body’s natural pain relievers—which help improve mood and reduce anxiety and depression symptoms.
Types of Exercises for Arthritis Relief
- Range of motion exercises
These types of exercises help maintain or increase joint flexibility, which helps in improving joint mobility. A good range of motion is what helps prevent that rigidity that can be caused by arthritis. A simple stretching routine can go a long way in making sure that joints move smoothly and comfortably.- Neck stretch: Sit up straight, tilt your head gently toward your right shoulder, hold for 10 seconds, and return to the neutral position. Repeat on the left side. This can help relieve tension in the neck and upper back.
- Wrist flexor stretch: Extend your arm in front of you with your palm facing upwards. Use the opposite hand to gently pull back on your fingers to stretch the wrist and forearm. Hold for 20-30 seconds and repeat for the other hand.
- Shoulder rolls: Roll your shoulders forward and backward in a circle—it helps release tension in the shoulders and upper back, which is a common area of discomfort for arthritis patients.
- Strengthening exercises
Building strength around your joints helps better support them—when the muscles that are surrounding the joints are strong, they are better able to handle any force or stress placed on them. This will help in reducing pain and pressure on the joint—make sure that your strengthening exercises are low-resistance and have controlled movements to avoid overexerting the joints.- Seated leg extensions: Sit in a strong chair with both your feet flat on the floor. Slowly extend one leg straight out in front of you, hold for 3-5 seconds, and then lower it back down. Repeat on the other leg. This strengthens the quadriceps and provides support to the knees.
- Wall push-ups: Stand facing a wall, place your hands on the wall at shoulder height, and step back slightly. Slowly lower your body toward the wall by bending your elbows, and then push yourself back up. This strengthens the chest, arms, and shoulders.
- Chair squats: Stand in front of a sturdy chair with feet shoulder-width apart. Slowly bend your knees and lower your hips as if you were going to sit down, then stand back up. This strengthens the thighs and hips.
- Cardiovascular exercises
Doing low-impact cardiovascular exercises helps in improving heart health, helps maintain a healthy weight, and also helps with overall mobility. Make sure that the cardio exercises are low-impact, meaning they place less strain on the joints.- Walking: This is one of the best low-impact cardiovascular exercises—you can walk outdoors or on a treadmill for 20-30 minutes daily. It helps in improving circulation and in maintaining joint flexibility.
- Swimming or water aerobics: Swimming is one of the best exercises for people with arthritis because the buoyancy of water supports the body, reducing the impact on the joints, all while providing resistance for a full-body workout. Swimming also encourages flexibility, strength, and cardiovascular fitness.
- Cycling: Using a stationary bike or a regular bicycle to cycle helps strengthen the muscles around the knees and hips without putting undue pressure on these joints.
- Stretching Exercises
Stretching is important for increasing joint flexibility and reducing muscle tension. Stretching exercises should be done slowly and gently.- Hamstring stretch: Sit on the floor with one leg extended straight and the other leg bent. Reach toward the toes of the extended leg while keeping your back straight. Hold the stretch for 15-30 seconds and repeat with the other leg.
- Calf stretch: Stand facing a wall with your hands on it. Step one foot back and press the heel of that foot down to the ground. This stretch targets the calf muscles and helps improve flexibility in the lower leg.
- Hip flexor stretch: Step one leg forward, bend the knee, and keep the other leg extended behind you. This stretches the hip flexors, which are often tight in individuals with arthritis.
- Yoga
Yoga helps in flexibility, balance, and strength while reducing stress and improving mental clarity.- Cat-Cow stretch: On your hands and knees, alternate between arching your back (like a cat) and dipping your back toward the floor (like a cow). This stretches the spine, shoulders, and neck, improving flexibility and reducing tension.
- Bridge pose: Lie on your back with your knees bent and feet flat on the floor. Lift your hips toward the ceiling while squeezing your glutes and thighs. This strengthens the lower back, hips, and thighs, providing better support for the knees and hips.
- Child’s pose: Sit back on your heels and stretch your arms forward on the floor, lowering your chest toward the ground. This is a relaxing pose that helps stretch the back, hips, and knees.
Tips for Safely Exercising With Arthritis
While exercise is important for managing arthritis, it’s also important to make sure that your routines are safe and beneficial for your joints:
- Start slowly: If you have not exercised in a while or are newly starting out, make sure to start with low-intensity exercises and gradually increase the duration and intensity over time.
- Warm up and cool down: Always make sure to take time to warm up before and cool down after exercising. A gentle warm-up increases blood flow to the muscles and joints, while cooling down helps reduce muscle soreness and stiffness.
- Listen to your body: If you feel any pain or discomfort during an exercise, stop and rest. If the pain continues, consult with your doctor before continuing.
- Use proper form: Using the correct form during exercises will help prevent unnecessary strain on your joints. If you don’t know much about proper form, speak to a physical therapist or a trainer who is experienced in working with people with arthritis.
- Stay consistent: Try to do these exercises for at least 30 minutes on days of the week, but remember to pace yourself and modify exercises as needed.
FAQs
How can exercise improve arthritis symptoms?
Exercise helps by improving joint mobility, strengthening muscles around the joints, and reducing inflammation. It also helps in managing weight, which reduces stress on weight-bearing joints like the knees and hips, and in increasing circulation, which helps keep the joints lubricated, reducing stiffness and pain.
Is it safe to exercise with arthritis?
Yes, it is safe to exercise with arthritis as long as it is done correctly and with proper support. Low-impact exercises, such as walking, swimming, and yoga, are generally safe.
