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Arthritis affects approximately 58.5 million people in the United States alone. If you’re one of these people, you know that the tell-tale joint pain, stiffness, and swelling can make it difficult to perform everyday tasks. While exercise may seem like the last thing you want to do when your joint is achy, the truth is that regular exercise can help alleviate some of your arthritis symptoms and improve joint function.
Our team of board-certified orthopedic surgeons regularly recommends exercise to our patients with arthritis here at Orthopedic Specialists of Oakland County in Bloomfield Hills and Clarkston, Michigan, but it’s important to know your limitations.
In this blog, we will discuss what to do and what not to do when it comes to arthritis and exercise.
Do: choose low-impact exercises
When it comes to arthritis and exercise, it is essential to choose low-impact exercises that are gentle on your joints. These types of exercises help to reduce the risk of injury and minimize joint pain. Some examples of low-impact exercises include:
- Walking
- Swimming
- Cycling
- Yoga
- Pilates
These exercises can help to improve joint flexibility, increase your range of motion, and strengthen the muscles that support your joints. Just like high-impact exercise, these low-impact exercises promote cardiovascular health and help you maintain a healthy weight, which is essential for people with arthritis.
Do: always warm up before exercising
A proper warm-up can help to increase blood flow to your muscles and prepare the joints for exercise. Some good warm-up activities include light stretching, walking at a slow pace, or gentle cycling.
Do: listen to your body
When it comes to arthritis and exercise, it is essential to listen to your body. If you experience any joint pain or discomfort while exercising, it’s important to stop and rest. Pushing through pain can cause further damage to your joints and make your arthritis symptoms worse.
Do: add a few strength training sessions each week
Strength training exercises can help to improve joint stability and reduce the risk of injury. However, it is important to choose exercises that do not place too much stress on the joints.
Some good strength training exercises for people with arthritis include:
- Bodyweight exercises such as squats (use a chair for support) and elevated push-ups
- Resistance band exercises
- Light weight lifting
The Arthritis Foundation recommends 2-3 sessions per week with each session lasting no more than 30 minutes.
Do: continue your physical therapy exercises at home
During your physical therapy sessions, you’ll learn the right stretches and exercises for you and your specific type of arthritis. Continue to keep up with your physical therapy exercises at home.
Don't: overdo it
While exercise is important for people with arthritis, too much of a good thing can be a bad thing. Overexertion can cause joint pain and fatigue, making it more difficult to maintain a regular exercise routine. Start slowly and gradually increase the frequency and intensity of your workouts.
Don't: ignore joint pain
Feeling muscle tension or soreness after a workout isn’t uncommon. Known as delayed onset muscle soreness, it appears about 24-48 hours after a workout. However, this type of pain is limited to your muscles and should subside quickly.
If you experience joint pain, however, don’t ignore it. Your joints shouldn’t hurt after exercise, and if they do, let us know.
Don't: skip your rest day
Rest and recovery are essential for everyone, including people with arthritis. It is important to allow your body time to recover between exercise sessions. This can help to reduce joint pain and fatigue and improve overall joint function.
Beyond the gym… how can you manage arthritis?
In addition to working out and exercising, there are other lifestyle habits that can further promote healthy joints. This includes eating a healthy diet rich in omega-3 fatty acids foods, fish, nuts, and fruits and vegetables.
Orthopedic care can also help you manage your symptoms, reduce pain, and improve the functionality of your joint. Our team of experts may also recommend any of the following to help you manage your symptoms:
- Medication
- Physical therapy
- Braces
- Injections, including steroid injections and viscosupplementation injections
- Orthotics
- Joint replacements
Ready to explore your arthritis treatments? You can make an appointment at any of our locations by calling 248-335-2977 or by using our online form.