Why and How You Should Exercise With Arthritis

Did you know May is Arthritis Awareness Month? Not only is this month a time to spread awareness about arthritis prevention and treatment, but it’s also a time to raise awareness for the best strategies for thriving with arthritis 一 and that includes exercising. 

Because not everyone understands the connection between exercise and arthritis, our expert team of doctors at Orthopedic Specialists of Oakland County is here to explain why and how you should exercise with arthritis. 

Is exercise necessary if you have arthritis?

When your joints are stiff, swollen, and achy, exercise might feel like the last thing you want to do. However, physical movement (especially walking) reduces inflammation, improves pain, and improves range of motion and functionality. 

Exercise improves joint health by:

• Strengthening the muscles around your joint 
• Decreasing bone loss (when engaged in weight-bearing exercise)
• Helping to reduce swelling
• Reducing pain by replenishing lubrication to the cartilage in your joint
• Improving range of motion

Exercise helps with arthritis in another way too. Chronic pain, including arthritis pain, can make it hard to sleep, and a lack of sleep can intensify chronic pain. Exercise can help break this cycle because exercising during the day (especially during the morning) can improve sleep latency, or how quickly you fall asleep at night. 

Studies also show that exercise stimulates your brain to produce more endorphins. These are chemical messengers that interact with the pain receptors in your brain, which leads to reduced perception of pain, improved mood, and reduced feelings of depression and anxiety. 

How to exercise with arthritis 

Now that we’ve covered why exercise is important for people with arthritis, let’s talk about how to get started with exercise. Walking is one of the best ways to add more physical activity to your day. According to the Physical Activity Guidelines for Americans, adults with arthritis benefit from 150 minutes of moderate walking per week.

In addition to walking, there are many other ways to exercise. Dancing, water aerobics, swimming, bicycling, yoga, stretching, and hiking are all examples of exercises that support healthy joints. 

Ready to start exercising? Here are a few tips for exercising safely:

• Always review new exercise plans with your Orthopedic Specialists of Oakland County provider before you begin
• Ease gently into exercise, especially if it’s been a while since you’ve exercised
• Wear the right shoes for your activity
• Stop if any of your joints hurt
• Consider using cold compresses after physical activity to reduce any swelling 
• Add a warm-up and cooldown to every workout session
• Cross-train to help prevent overuse of any one body part

You can always implement activity modifications, if needed.

Learning the right exercise through physical therapy

Walking and other gentle exercises should be part of your at-home arthritis treatment, but if you notice that your symptoms worsen, don’t hesitate to reach out to us. Our knowledgeable team can not only provide guidance on lifestyle modifications and exercise recommendations; we can also get you started with physical therapy, medication, splints, injections, and orthotics. 

Physical therapy helps people with injuries or chronic pain (including arthritis pain) manage pain and improve movement, and we’re proud to offer these services in our Bloomfield Hills and Clarkson, Michigan locations. Although there are many different physical therapy modalities available, exercise and stretches are always two key elements. 

During your physical therapy sessions, your Orthopedic Specialists of Oakland County physical therapist teaches you the specific exercises that help alleviate arthritis pain. Your treatment plan is customized to you and your abilities. For example, if straight leg raises are too hard, we can teach modified exercises, such as quad sets. The goal is to strengthen the muscles that support your joints while increasing the functionality of your affected joint.

Ready to get started with exercise but not sure where to start? Schedule an appointment at our Bloomfield Hills or Clarkson, Michigan office and our orthopedic specialists can help you get the arthritis relief you need. As a reminder, you can also reach us by calling 248-335-2977 or texting 248-955-2622.