Exercise and Arthritis Pain Relief

People with arthritis are often afraid to exercise, but there is no reason not to exercise. In fact, the more you do, the more you will be able to do. Adequate and appropriate exercise will send you on your way to a more pain-free and active lifestyle.

To build confidence and move around your fear, start slowly, and gradually increase intensity and frequency at a comfortable level for you. If you feel anxious, spend a few minutes breathing deeply before you begin exercising.

Your exercise routine should slowly add land-based exercise, which includes walking and gentle stretching of your hamstrings (backs of thighs), calves and shoulders. Simply moving your arms or legs without added weight or resistance is good for increasing range of motion in joints. Later, add some resistance (weight), to exercises to build the muscles that support your joints. Don’t hesitate to use an assistive device if needed. A cane or rolling walker could reduce stress on your joints significantly and enable you to walk farther and longer.

Your exercise intensity should start slow and low. That means doing exercises slowly, and avoiding positions and movements that are painful. Focus on low repetitions (five to 10 initially) and low resistance (weight). When you are comfortable with the amount of weight and the number of repetitions, slowly add two to four more repetitions and no more than 5 pounds of weight. If you’re starting a walking program, begin a slow pace on a flat surface, then periodically increase the speed and incline.

Arthritis exercise is most effective if performed at a level of intensity that is moderate to slightly higher than moderate. Soreness that persists two hours or less after exercising is OK. But if you experience more than two hours of pain and discomfort afterward, you may have done too much and should modify, but not give up your routine.

Regular moderate exercise performed consistently over time is the key. Ideally, you’ll exercise every day, but you can work up to that. Try starting at two days a week. Establish a schedule that works for you, but remember to be flexible.