One of the biggest misconceptions that comes along with a diagnosis of osteoarthritis, no matter which joint of the body, is that exercise will increase the joint pain, therefore further progressing the osteoarthritis. This is FALSE, believe it or not! Exercising at any stage of life has many benefits, but it is even more important to implement exercise into your daily routine with osteoarthritis.
3 major benefits to exercising with osteoarthritis:
1. Strengthens muscles, which in turn will help support the joints and reduce the pressure on the arthritic joints that can be painful.
2. Reduces joint pain. Osteoarthritis usually attacks the cartilage in the joints, but by exercising, the movement created helps to lubricate the cartilage. Keeping the cartilage lubricated will reduce the “stiffness” feeling that comes with osteoarthritis. So, this would mean that NOT MOVING actually plays right into osteoarthritis’ game by letting it attack the cartilage and increase joint pain and stiffness.
3. Exercising, especially if the body is use to a more sedentary lifestyle, can help aid in weight loss.
Research suggests that being 10lbs overweight increases pressure on the joints of the body. By exercising, weight loss could occur which would then reduce the load on the joints.
Not only is exercising beneficial for helping reduce the symptoms and pain that goes along with osteoarthritis, but it also has many other health benefits. Exercising decreases risks of high blood pressure, certain cancers, heart disease, diabetes, and stroke. It also improves your sleeping pattern, reduces stress, and improves your mood by releasing endorphins (your “feel good” hormones”) which occurs during physical activity.
3 Best Types of Exercises to Perform with Osteoarthritis:
1. Stretching: In order to keep the range of motion of the joint as normal as possible, it is important to participate in a daily stretching regimen. Yoga and Pilates are great options for overall stretching, balance, and core strengthening to help keep the joints flexible and mobile. If you do not have access to these types of classes, performing a home stretching program is great as well. Finding range of motion or stretching exercises for the joint in which you are experiencing arthritic changes is important, but completing overall body stretching and flexibility exercises will keep all your joints healthy and strong.
2. Low-impact aerobic exercise: Low impact exercising means the exercise is less stress on your body, therefore taking stress off your joints. Exercises like walking, using an elliptical machine, cycling, Tai Chi, or participating in water aerobics or swimming classes can increase the blood flow and get the heart pumping.
3. Resistance training: Resistance training, or strength training, can be beneficial to further improve the strength and stability of the muscles surrounding the joints. Resistance can be added to any exercise with hand weights, ankle weights, dumbbells, kettle bells, medicine balls, resistance bands, or anything that adds weight or resistance outside of your body weight. Not only does adding resistance to an exercise increase the strength of the muscle group being worked, but it also increases core stability and balance needed to support the new weight added. It is important to consult with a medical professional before implementing strength training into an exercise program to make sure you have proper form with all movements and to gradually increase the weight to reduce the risk of injury.
While exercising is a great component to add to the daily routine, always consult with your physician to make sure you are safe with performing any new exercise programs. When implementing a new exercise program, remember to exercise S.M.A.R.T:
- Start with low weights and repetitions and slowly increase the activity as your body feels it is able to tolerate.
- Modify the activities if you experience any arthritis symptoms, such as increased pain, increased swelling, increased fatigue, or decreased range of motion. Try to modify the activities to keep yourself moving without increasing or worsening the symptoms.
- Activities should be easier on the joints. Types of safe exercises are mentioned earlier in this blog, but if you’re struggling on where to start, reach out to the iMove physical therapy team to jump-start your exercise routine without worsening your arthritis.
- Recognize safe ways to be active and safe surroundings while exercising. If you choose to take your exercise outside, make sure to find well-lit walking paths or sidewalks with mostly even surfaces to reduce stress on the joints and reduce your risk of falling.
- Talk to a health professional on where to start with your physical activity. Talking to your PT is a great place to start regarding starting any type of exercise program. Reach out to iMove PT to set up physical therapy services to address any deficits or pain associated with the diagnosis of osteoarthritis. If you’re not currently experiencing pain from your arthritis, but would like to start a safe fitness progression, contact iMove PT to start a Monthly Fitness Progression with a physical therapist on our team to safely work toward your wellness goals.
- As previously stated, it is important to talk to your physician before starting any exercise program. Once your physician has approved an exercise program for you, contact iMove PT to get set up on a safe and appropriate exercise program geared toward your goals. Starting a program without professional guidance from your iMove PT could further damage your joints or cause injury in other areas of the body. It is normal to have muscle soreness following an exercise program, but it should lessen over time as your muscles adjust to the activity.
Motion is the lotion for your joints, so get up, get out there, and get moving! Don’t let arthritis stop you from living a healthy and active lifestyle. The specialists with iMove PT are ready and willing to help you live your best life, despite having arthritis.
iMove PT will go wherever you are, whether it’s home, your office, or your home gym. You will receive 60 minutes of one-on-one specialized care every single therapy session. You deserve the best, so why not call the best?
To start receiving physical therapy with iMove PT, please contact us at 636.893.8312 or email us at info@imovephysicaltherapy.com. We look forward to keeping moving safely, effectively, and pain-free.
Thank you for reading and as always…Stay Home, Stay Strong!
**Information gathered from outside sources, including the CDC and the Arthritis Foundation**