Arthritis is an inflammation of the joints causing pain, stiffness and or swelling. Approximately 40 million Americans are affected by Arthritis, which can strike people of all ages. Osteoarthritis, the most common type of arthritis, causes the breakdown of cartilage and bones and targets the weight bearing joints including the knees, hips and spine. Possible pain management includes: medication, exercise, weight loss (as necessary), strengthening the muscles surrounding the joints, stretching (especially in warm water), staying active and following a healthy lifestyle. This lifestyle would center on proper rest, exercise, nutrition and consultation with your health care provider. Activities seem to affect a person’s pain differently. One person may experience pain upon arising from bed in the morning. Another person may experience it after use of the joint for several hours. Doctors and therapists may recommend that you keep a pain diary noting the time, type and amount of pain in your case. In that way you may find the best time for you to exercise or engage in activities, and the time to relax or practice meditation or deep breathing.
Studies have shown that overweight people reduced the development of osteoarthritis in their knees by losing weight and following a healthy life style. Exercises such as swimming and walking may reduce pain and soreness and also aid in flexibility and balance. People who exercise report better sleep habits, more positive moods, and sense of well-being, greater energy, and better ability to perform daily activities. If you don’t exercise, your joints can become stiff and your muscles around the joints weaken. You may also loose some of the range of motion at the joint. A few reminders concerning aerobic exercise are as follows: warm up, wear the proper shoes, take your time, initially work at a low intensity which allows for a normal conversation while walking and, cool down at the end of your workout. Make exercise a part of your day. Write it down on your calendar and reward yourself for doing it. You can move your joints through their range of motion while performing strength training with weights and endurance training such as walking three times a week.
Another type of Arthritis is Rheumatoid Arthritis (RA) which causes a person’s immune system to attack its’ own cells in a joint and can produce pain and swelling in other areas of the body besides the joints. It is usually symmetrical, meaning it will affect both knees, both hands, and/or both feet. Rheumatoid Arthritis occurs more frequently in women. Both rest and exercise are used in treating RA as rest helps to reduce active joint inflammation and pain. Rest also combats excessive fatigue. Exercise helps preserve joint mobility, flexibility, balance, and strong muscles. A regular, moderate, nutritious diet is recommended, as well as speaking with your doctor concerning medication for pain relief and reduced inflammation. A positive attitude which focuses on your strengths and abilities, and having support of family and friends helps to raise the quality of life and lessen the affects of arthritis pain.
References:
- Arthritis Pain, NIH
- Exercise and Your Arthritis, Arthritis Foundation
- Rheumatoid Arthritis, NIH
Article by Bob McDowell, Certified Personal Trainer.
