SHARES
“My knees were bad. I used to stay long in bed because it was painful walking, standing and even getting out of bed. My doctor told me I have osteoarthritis due to ageing. She had me started on some simple exercises, but I was afraid there will be more pain. However, I persisted, so day by day, my knees get better and less painful. I can even dance and swim now!” Ong, 67, who is happy with her care plan and keeping up her exercises.
Is Exercise Good or Bad for Arthritis?
Proper exercise is always good for your arthritis. In fact, it is the treatment of choice for mild to moderate arthritis. There are lots of benefits for people with arthritis to practise an active lifestyle.
1. Stronger Muscles and Bones
Our joints are protected and supported by surrounding muscles. These muscles work our legs besides supporting weight (including our body weight). If your muscles are weak, any extra pressure is exerted on your joint surface. This extra pressure wears out your joint, leading to osteoarthritis. Therefore, muscle strengthening exercises are crucial for preventing further damage to our arthritic joint, but the damages cannot be reversed. Nevertheless majority of people with arthritis who exercise, experience less joint pain in 3-12 weeks time.
2. Better Circulation and more Nutrients to Your Joint
Our joint surface tissue have very poor blood supply. These cells live on nourishing fluid (synovial fluid) produced by surrounding cells. The nourishing fluid also help lubricate the joint surface and reduce wear and tear from friction. In this context, exercising can improve our blood circulation and increase production of these synovial fluid. It is recommended to have about 30 minutes of moderate intensity exercise 5 times per week. You will feel slightly out of breath but still able to talk in full sentences. This can be as easy as a 15 minutes yoga in the morning plus another 15 minutes of evening walk.
3. More Joint Flexibility and Less Stiffness
Joint stiffness gets worse with less movement especially after prolonged sitting or lying down. When our joints are damaged, ongoing inflammation cause the synovial fluid to become thick, dry and sticky. This glues up our joint and causes stiff and painful joint. Eventually, our range of joint movement will decrease. In this regard, gentle daily range-of-motion exercise or “stretching exercise” can break these sticky strands of glue and increase our joint flexibility.
4. Weight Loss and Less Joint Burden
Being overweight or obese puts you at higher risk for osteoarthritis of the knees. Our knee joint will bear more weight when we are standing or walking. Therefore, our joint protective surface layer gets worn out faster. Practising an active lifestyle can reduce your body weight and ultimately lessen our knee pain.
5. Less Joint Pain and Fatigue
Having arthritis can be a miserable experience. We are not going anywhere and our spirit tire out day by day. However, it need not be like this. The more we exercise in the right way, the less our joint pain. Exercising also gives you tons of good hormone to keep you relaxed, cheerful and sleeping well at night. With less pain and more energy, you can really live the life you want!
Photo by Endaswaim M from Flickr
Exercise Tips for Arthritis
Exercising too vigorously or inappropriately can damage your joints. Make sure you seek help from experts like your doctor and physical therapist when trying out new exercises. These are generally useful tips for exercising with arthritis.
1. Start slow and small
There is no rush in forming a good habit. Never rush yourself nor get put down by others. It is your health that we are talking about. It is totally okay to change and try out different exercises and activities to find the one you enjoy. You may start with walking for 5 minutes, three times per week. Consistency is the key. Never ever get put down by anyone, including yourself.
2. Apply heat before exercise
Use warm but not hot water pack to increase blood circulation to your joint. This reduces pain, relaxes and loosen up your joint. It would be a lot easier for you to exercise.
3. Gentle stretching and warm-up
Start with low intensity exercises like repeating the motion that you are going to use during your exercise. Stretch gently to increase your joint motion range.
4. Low impact exercise
Protect your joint from impact. For example, swimming, walking underwater, elliptical trainer, static bicycles are good to start with as your body weight are supported.
5. Cool down after exercise
End with low intensity exercise to increase blood supply and promote repair. If your joints are painful or injured, apply cool pack for about 20 minutes to decrease the damage.
6. Rest, eat well, and sleep well
Your body will ache or tire out initially. Have a day break and rest well. Eventually, your body fitness will increase and you are ready for more.
Elliptical Trainer. Photo by M Carter2011 from Flickr
Conclusion
The more we exercise, the less painful our arthritis is. We can even avoid or delay the need for surgery. However, exercising incorrectly will damage your joint further. Get help from your doctor and physical therapist today!
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References
1. Exercising arthritis pain away [Internet]. Havard University. 2017. [Available from: https://www.health.harvard.edu/arthritis/exercising-arthritis-pain-away; last updated on 2018 Aug; last accessed on 2019 Aug 15]
2. Mayo Clinic Staff. Exercise helps ease arthritis pain and stiffness [MayoClinic]. Mayo Foundation for Medical Education and Research. 2018. [Available from: https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971; last updated on 2018 Dec 19; last accessed on 2019 Aug 15]
by Chang Xian
View all articles by Chang Xian.
