In the most common forms of arthritis, regular and careful movement of the affected joints is an effective way to manage symptoms. In fact, in rheumatoid arthritis specifically, pain and swelling tends to get worse after the joints have been at rest. People with other forms of arthritis, also, can use the right exercise regimen as an everyday means of pain relief, meaning they can more comfortably do daily activities over time.
There are several reasons why low-impact exercises for arthritis are helpful. When the surrounding muscles and connective tissue are active and stretched, arthritis-prone areas are less likely to become stiff and inflamed, and therefore, pain may be less intense and less frequent. Arthritis pain may make you wary of movement or think that exerting yourself will make it worse, but with the guidance of a physical therapist, you can stay in motion the right way. JAG Physical Therapy is New York, New Jersey, and Pennsylvania’s local source for multispecialty PT care – if you’re dealing with arthritis, we can offer you a full treatment plan that works for you, including a regimen of joint-friendly exercises. Book an appointment at your nearest JAG PT location to get started or read more below on how to exercise with arthritis safely.
What Are the Best Low-Impact Exercises for Arthritis?
Doing a moderate amount of exercise involving movement has two overall benefits for people with arthritis – namely, range of motion and joint lubrication. Keeping the joints active allows them to have greater usability with less stiffness. Furthermore, it circulates the synovial fluid within the joint capsule, allowing the entire structure to absorb more shock and move with less friction.
A number of common activities fall under the category of low-impact exercise, and which ones you choose will depend on your preferences as well as their specific advantages. For example, vigorously walking is a good way to maintain mobility when you have arthritis in your lower body, and it also promotes cardiovascular health. Swimming and, even more so, aquatic therapy in a PT setting, take strain off the joints and increase the effectiveness of the exercise thanks to water resistance.
Another choice that involves lower joint stress is cycling, which effectively strengthens the muscles of the thigh – essential anatomical support for those with hip or knee arthritis. And popular, relaxing fitness practices involving set poses, such as tai chi and yoga, can greatly improve balance and flexibility.
How Can Strength Training Help with Arthritis Pain?
Joints, of course, don’t just consist of bones. The surrounding connective tissue is an integral part of every joint’s system, and the majority of this tissue is typically muscle. Since we can increase muscle mass through strength training, this category of exercise builds up the physical resilience of the joints. Strength training is helpful for patients with arthritis because it causes the joints to be more cushioned against injury and leads to a subjective feeling of “sturdiness” and confidence in moving the affected body areas.
You don’t need heavy dumbbells or barbells or gym machinery to build muscle. All you need is some sort of resistance, which can include gravity and your own bodyweight. If you undertake strengthening exercises for arthritis, your regimen will naturally depend on which of your joints are affected.
For example, seated leg raises and bodyweight partial squats can help with knee or hip arthritis. Another effective lower body arthritis exercise is the clamshell. Laying on your side, with knees bent to a comfortable angle and keeping the edges of your feet together, engage your top hip to slowly raise your thigh (like a bivalve opening), then gradually return to the starting position and repeat.
If you have arthritis pain in your hands or arms, meanwhile, some small pieces of exercise equipment can make your routine a lot more effective. Light resistance band pulls are a good overall supportive exercise for the joints of the upper body. Grip strengthening with a metal trainer, putty, or other device can lessen pain in the hands and improve manual dexterity. And wall pushes are a simple way to work the wrist, elbow, and shoulder joints.
Going slowly and paying attention to your form is always key when exercising – all the more so if you have arthritis. Using controlled movements and stopping when there is discomfort is the best way to avoid hurting your joints. Ultimately, consulting a physical therapist before starting an arthritis exercise program will give you the best results thanks to your PT’s professional expertise.
What Stretching Exercises Help Relieve Arthritis Stiffness?
The stiffness associated with arthritis is a problem for more than one reason – it may make moving awkward, exacerbate existing pain, or keep you from assuming a comfortable sleep posture. And the primary way to combat stiffness is with stretching.
Stretches for arthritis should be simple and gentle enough that you can do them daily, with repetition throughout the day. Regularly pausing to stretch will prevent stiffness from creeping in. Consistency is very helpful with this type of exercise. For your upper body, overhead arm stretches, shoulder rolls, and slow back twists are some of the primary stretches you will use. The lower body is best served by focusing on hamstring and calf stretches. Performing controlled lunges works very well for the hips, while kneeling quadriceps stretches support the flexibility of the knees. Wrist extensions and flexions and thumb stretches, aided with the other hand, can relieve many of the symptoms of arthritis in the hands and fingers.
How Can a Physical Therapist Help with Arthritis Pain Relief?
Physical therapy is not only one of the best options for dealing with arthritis, it’s also minimally invasive and can be used for as long as is necessary. Your physical therapist will certainly advise you on how to exercise to improve your symptoms, and also make recommendations if your exercise routine needs to change over time. They will also use a variety of other modalities that work well for arthritis, which might include manual therapy, acupuncture, and various others.
Get Personalized Arthritis Pain Relief at JAG Physical Therapy
If arthritis symptoms like pain and reduced mobility are making your daily routine harder, the skilled and empathetic team at JAG Physical Therapy is ready to help. We’ll create a custom arthritis treatment plan, made for your lifestyle and other needs, that combines multiple physical therapy methods to improve your joint health in the long term. Schedule an appointment with us now to get started on the road to arthritis relief.
