Arthritic Joints and Exercise

If exercising alone wasn't hard enough, imagine being in constant pain because of inflamed arthritic joints. Many Americans experience some kind of joint pain in their knees, hips, shoulders, and spine. In 2006, 28 million Americans consulted their physician regarding some form of arthritis in their joints. There are two types of arthritis; Osteoarthritis and rheumatoid arthritis. Joint inflammation and cartilage degeneration often occur because of arthritis. Osteoarthritis is found in weight-bearing joints such a hip, knee, and spine. I'm going to talk more on the topic of osteoarthritis and provide some tips for exercising before and after joint surgery. If you are planning a surgery, you will want to start exercising 6 weeks or earlier prior to your surgery date. This will yield you the best results post surgery.

Exercise is very important for those who are experiencing arthritis. More than 40 million people have arthritis, including 33% of individuals over the age of 65. The saying "if you don't use it, you lose it" does not only apply to basketball skills and foreign languages! If you don't actively move each day, you will start losing the already limited range of motion arthritis provides because of pain. I always tell my clients to work through the arthritic pain and don't stop moving or it will only get worse.

The physical activity recommendation for arthritic joints is thirty minutes of physical activity a day. This can help individuals feel good and prevent progression of chronic medical conditions conditions, such as osteoarthritis and osteoporosis.

American Academy of Orthopaedic Surgeons has some great exercise tips for individuals with osteoarthritis, low back pain, osteoporosis, or total joint replacement.

• Engage in a balanced fitness program that includes walking, swimming, cycling, and stretching exercises
• Avoid exercises that place excessive stress on the joints like aerobic workouts, running, or competitive sports activities

Lower back pain can be caused by improper lifting, torn or tight ligaments. Exercise can be very effective in relieving lower back pain. Exercises that increase muscle strength to better support the spine as well as improve flexibility and function are essential.

• Perform daily stretching exercises
• Engage in a more active exercise program once the initial pain subsides that includes walking, swimming, bicycling and strength training with light weights

Most total joint replacements involve hip and knee joints and the most frequent reason for performing a total joint replacement is to relieve the pain and disability caused by severe arthritis. A proper exercise program can help restore mobility and strength in the joint.

• Avoid activities that place repeated stress on the replacement such as running, jogging, or skiing
• Engage in activities that do not place excessive stress on the replacement like swimming, bicycling, golf, and doubles tennis about 3-5 times per week. Progress slowly and gradually.
• Try to move your joints through their full and natural range of motion at least once per day, holding the stretch for at least 30 seconds.
• Progress to strengthening exercises to improve muscular endurance.
• Try isometric exercises which is basically flexing each muscle group and holding it for 30-60 seconds. Focus especially on your quadriceps, glutes, and calf muscles. Lay flat on the floor and focus on each muscle individually as you flex and relax one at a time.
• Seek medical advice before beginning any physical activity because some restrictions may be recommended

Sources:
http://www.aaos.org/
http://www.acefitness.org/
http://www.livestrong.com/

Send me a question! This post was in response to a question I received regarding hip and knee exercises pre- and post surgery.

Movement is a medicine for creating change in a person's physical, emotional, and mental states.