Exercising Through Your Arthritis
By: C. Gibson-Horn, P.T.
Arthritis is one of the most common and
disabling chronic diseases among the elderly.
The disease often results in physical inactivity and functional
decline. Loss of flexibility, painful
movement, and joint deformity can lead to muscle weakness, balance problems,
cardiovascular deconditioning, and decreased quality of life. However, this can
be reversed to an extent with proper exercise. Examples of the types of
exercise are described below.
To maintain or increase flexibility,
it is important to try your best to move the joint through its full range of
motion to prevent stiffness or loss of motion. Try moving the joint as far as
you can without feeling pain or discomfort and hold it there for a few seconds.
Repeat the movement several times and try to increase the movement by slowly
adding pressure to the position at the point where discomfort begins. Over time you will find that the joint
motion has increased or is at least maintained. Application of heat is indicated for stiffness whereas ice is the
modality of choice for red or swollen joints.
Massage the muscles and joints prior to moving them. Perform stretching exercise daily.
Strong muscles support joints and
improve balance. It is important to
know which muscles surround the joint and exercise them appropriately to
prevent further damage. If the muscle
or joint is not red or swollen, exercising with weights is indicated to
increase strength. Start with low
weights and build up. Strengthening exercises should be done at least three
days per week.
Endurance training is good for
cardiac conditioning and should be done at least three times per week for 20 to
30 minutes. Start by walking down the block and increase as tolerated. If you live in an area where there are too
many hills, try using a treadmill or mall walking.
If exercise on land flares your
joints, consider exercising in a heated pool.
Pool therapy provides an environment that can assist movement, or adds
resistance to the movement dependent on how fast you move in the water. It is
an excellent medium for individuals with musculoskeletal impairments as it
reduces the weight bearing and stress on arthritic joints. The warm water increases circulation to the
involved joints, assists in muscle relaxation, and can temporarily decrease
pain. Pool therapy can also assist
balance, as the movement tends to be slower in water giving an elderly person
time to catch themselves. A temperature of 91 to 98 degrees Fahrenheit is
ideal, but any pool heated between 83 to 88 degrees Fahrenheit is also
comfortable to exercise in.
A fine line exists in the amount of
exercise that will not increase your symptoms. If you have pain (not
muscle soreness) greater than one hour after exercising, the exercise was
probably too much or you could have done them incorrectly. Try to determine the
cause of the pain. Was there a
particular exercise that gave you trouble?
Whatever you do, try not to give up on exercise, as the effect could be
detrimental for your overall health.
In a recent study the author and her
associates looked at quality of life, physical function, strength, balance and
endurance in those who had suffered a fracture in their lower body. Many of the
subjects also suffered from arthritis. The subjects participated in a yearlong
community based exercise program lead by physical therapists. Although many reported increased discomfort
initially, their strength, balance, endurance, and quality of life improved
over the year. The group liked
exercising together and many lasting relationships were formed. So find yourself a buddy and start
exercising!
Cynthia
Gibson-Horn, PT is one of three therapists at OsteoLife. For more information on group exercise call
510-832-2663 ext 41.