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If you’re one of the 58 million American adults with arthritis, you may have cut back on some physical activities to reduce joint pain and stiffness. However, a growing body of research suggests movement — particularly certain types of exercise — can help ease arthritis symptoms and improve your quality of life.
At The Center for Primary Care and Sports Medicine, board-certified physician Lawrence Kacmar, MD, and our team often prescribe exercise in arthritis treatment plans.
Many people with arthritis pain pare back physical activities in the hopes that it will improve their symptoms. But this can have the opposite effect, resulting in muscle weakness, reduced range of motion, and increased stress on the joints.
Although it may sound counterintuitive, plenty of evidence suggests movement is good for arthritis. For example, one study found that adults with arthritis who walk regularly are less likely to experience joint pain and falls. Another concluded that exercise relieved pathological changes caused by osteoarthritis, such as joint degeneration and inflammation.
These findings are exciting, but it’s important to note one caveat: Exercising too much or using incorrect form can trigger painful flare-ups and make symptoms worse, so you must stick to an arthritis-friendly workout. It’s helpful to work with a sports medicine specialist to develop a personalized activity plan.
Fortunately, many types of activity can help ease arthritis symptoms while following proper guidelines. Some of our favorite forms of exercise include:
Don’t be afraid to weight train if you want to strengthen and protect your joints. While hand weights and kettlebells may not be an option for all arthritis patients, resistance bands provide a safe, grip-free alternative. Weight machines are another alternative because they offer stability and controlled resistance.
Many people with arthritis notice a significant improvement in their symptoms with exercising, but it may take time. Rather than rushing into activity, ease in as you would getting into a cold pool. This may be frustrating, but it’s better to go slow than to injure yourself.
If at any time you notice severe symptoms — such as swollen joints, sharp pain, or excessive fatigue — take a few days off. Listening to your body and adjusting your activity levels accordingly can help you make lasting progress.
There’s no cure for arthritis, but regular exercise can go a long way toward improving your quality of life. If you need help getting started with an arthritis-friendly exercise plan, contact The Center for Primary Care and Sports Medicine in Aurora, Illinois, today. Call the office or use the online booking feature to make an appointment.
