Aerobics and Cycling for Arthritis Pain Relief

Cycling can be a really healthy and enjoyable activity for those suffering from arthritis. However, a lot of folk reckon that it might be good for your hips, but not exactly suitable for the knees.

Having said that, a lot of the problems that arise with the knees are often caused by having the saddle or handlebars not properly adjusted, or by trying too much at the beginning, before your muscles have had time to adapt to the exercise. Of course, it could aggravate your knees—if you try it, and you think it might cause you problems, then it’s best to get off your bike, as it were.

Modern day bicycles can be adapted very easily to individual needs, as the handlebars, saddles, operation of gears and brakes can be adjusted. Bikes with many gears offer more options, especially to the arthritis sufferer. The gears are there, of course, to help give you an energy advantage. By using them properly, you can have the same amount of legwork whether you’re on an even surface, or on a very steep hill.

The racing bike, which was very popular in my younger days, has thankfully given way now to ones such as touring or mountain bikes. They are much more comfortable, especially for those with arthritis, as you are sitting straight up instead of hunching over the handlebars, and then craning your neck up to see the way ahead.

Safety is very important when it comes to cycling. If you can find a quiet lane, a cycle path, or a park, so much the better, with the amount of traffic on our roads nowadays. A cardinal rule, though—wherever you happen to be riding your bike, make sure that you always wear a helmet. Even if you always travel at a slow pace, remember that the unexpected can crop up, and often does. Only last week, we’ve had the tragic death of a champion cyclist here in Scotland. If you’re riding at night, or even during twilight, make sure that you have tail and headlamps, as well as reflectors on your helmet, bike, and clothing.

For added comfort, try a padded seat cover, and also padded gloves. Those can be used indoors also, as I haven’t mentioned that you can carry out your cycling in the comfort of your home as well, using stationary exercise bikes. You can set the tension on those to anything you like, usually starting with the easiest, and gradually working your way up to a higher degree of difficulty.

Cycling helps to develop greater strength and endurance, and joints are often less swollen and painful after you’ve got yourself into a regular routine.

 

Aerobics and Dancing for Arthritis Pain Relief

Ah—dancing. Little did I think over 30 years ago, as I waltzed around the dance floor with some pretty maiden, that I would be writing about it today in an article dealing with pain relief. In that earlier life of mine, my knees buckled at the sight of some lovely feminine legs, but nowadays they crumple for a completely different reason.

For those of you who loved dancing before developing arthritis, it can still be a great pastime, and helpful in the quest for pain relief. It’s fun, it enables you to carry out useful movements, improving your physical condition. It also helps your stance, breathing, and overall general fitness. It’s also a great social outlet, and, dare I say it, makes you feel younger again, and good to be alive.

If you attend a structured dancing course, you’ll probably find that it combines range of motion movements and strengthening exercises in the prescribed steps. Some keen dancers find that they incorporate some of their dance movements in their other daily activities. I kid you not! They find that their motions have become more fluid and flexible, and that their walking is not as stiff as previously.

Of course, before you even think of tripping the light fantastic, there’s a couple of things that you should be aware of. If you’re carrying more plastic around with you than the cards in your pocket, such as a hip or knee replacement, check with your doctor that the moves in your dance routine will not be harmful. Even if you sometimes accumulate fluid in them, the doctor will be more than likely to advise you on safe ways to negotiate the dance floor.

You should also make sure that you wear comfortable clothing and shoes, especially the latter. They should be supportive, and can be of any variety, but low heeled ones are probably the best. You wouldn’t want to go there in your stiletto heels, only to stumble and break your arm or leg, whilst doing something that’s supposed to be helping you beat arthritis. Trainers can easily stick, thus cramping your style, and can result in less ease of movement.

If you are attending an informal dance, say in a club or at a party, you will need to be more careful—your partner might not know, or even forget, in the case of someone you already know, that you suffer from arthritis. This kind of situation is not likely to arise when you are in a class or taking lessons. However, you should always have a chat with with your instructor before starting, in order to explain to him about your condition, and any problems that you think may arise.

Pain Reel-ief indeed!

 

Swimming as an Aerobics Exercise for Arthritis

Swimming is an excellent aerobic activity for just about anyone, as it can strengthen your muscles, as well as giving your heart a good workout. Because of water’s buoyancy, swimming is vitually a non-impact aerobic exercise. You can move more freely in the water, which makes it very suitable for folk with arthritis, as the water supports the weight of your body, thus putting less strain on those all important joints. There’s less jarring, which effectively results in less pain. It’s also an ideal activity in that it makes both the legs and the arms work hard.

 

For those who cannot swim, there are courses nowadays to be found in most places. You do not to feel intimidated, as most of the others there will probably be taking the plunge for the first time as well. For those who aren’t too keen on learning the sport, there’s a lot more that you can do in the water other than swimming. You can just splash about in the shallow end, or try out some other exercises there. Just being in the water can get you relaxed, and give you some pain relief.

Did you know that even some jogging in waist deep water can be a safe exercise for people with arthritis? I can assure you that it’s not as odd as it sounds. It’s just about impossible to pick up an injury while engaged in it. The deeper that you immerse yourself in the water, the less you strain your joints as you walk or jog. You can try those activities first of all in water at waist level, then in the water up to your shoulders. You can also try running in thedeeper water! Your feet will not touch the bottom of the pool, but you will be using your arms and legs to help propel yourself forward. It’s a well known fact that many athletes run in water to maintain their fitness whilst they recover from injuries.

Before any activity in the water, you should remember to warm up by doing a few range of motion exercises at the side of the pool. There are various types of swimming styles, of course, including the back stroke, breast stroke, and freestyle, or front crawl as it’s often called. The breast stroke might prove to be unsuitable if your hips or knees are suffering from arthritis, as it puts extra strain on those joints. You should experiment with different strokes until you find the one that you are most comfortable with.

Hydro therapy courses are excellent, and are usually carried out under under the supervision of a physiotherapist. The pool is heated to a high temperature, which helps to relax the muscles, and allows the joints easier movement. If you do exercises in a pool other than a hydrotherapy one, make sure that the water is warm enough. Run a check beforehand as well to find out if you can get in and out of the pool easily, as some of them only have ladder steps, which are difficult to use for many arthritis sufferers. 

Walking as an Aerobics Exercise for Arthritis

The word “aerobics” simply means "using oxygen". When you do an aerobic exercise, like walking, basketball, running, or aerobics, you are breathing. The oxygen passes through your body, as opposed to using up the bodily storage like you do during sprinting, or bench pressing.

“Aerobic” just means exercise that raises your heart rate. But when people hear the word aerobic they often think of very fit people hopping about to loud music in a gym. It is actually a form of exercise that comprises rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all the elements of fitness (flexibility, muscular strength, and cardiovascular fitness).

Aerobic exercise helps build stamina, control and reduce weight, improves sleep, strengthens bones (thus protecting against osteoporosis), and reduces depression. The moderate exertion used when exercising should bring about slight breathlessness and an increase in the pulse. Feeling more than that may mean you are doing too much.

I am personally a great advocate of walking, perhaps because it’s the exercise that I feel most comfortable with. As I might have mentioned in another article, I carry a walking stick as a sort of insurance against falling heavily if one of my knees gives way. It is certainly the easiest way to exercise, and it’s something that a lot of folk do sometime during the day anyway, such as going shopping, visiting, walking the dog etc. The benefits include improving the muscles around the knees and hips, and strengthening the heart and lungs. Of course, it can be carried out by people of all ages, and by those of different fitness levels. Studies have consistently shown that walkers acquire the same cardiovascular benefits as runners, and with fewer injuries into the bargain. It has also been shown that it significantly decreases arthritis pain.

As well as those routine, leisurely walks mentioned above, you should also begin to take longer ones, preferably at a brisker pace. You could begin with 10 minute ones, gradually increasing that to about 30 minutes. This should be carried out 3 or 4 times a week, maybe more, if you feel up to it after a while. Wear comfortable, non-slip shoes, such as trainers, and remember if you use a stick, like I do, to have it in the opposite hand to the painful knee, hip, or foot.

Everyone has their own preference when it comes to what kind of surface they walk on. I prefer something hard, such as a pavement, beneath me, while others will no doubt opt for the grass, as they reckon that it reduces the impact on their joints. Whatever you choose, you have to remember that your main aim is to keep the body on the move, and bearing its own weight.

I used to have a portable music player with me at first, but as I’m fortunate enough to live in a place of scenic beauty, I’ve discarded it, and feel that I’m discovering something new each day—things that I’d never bothered to notice before. Of course, most of us take walking for granted, as it’s been there since our childhood. Once you realize how easy a routine it is, even in older age, and the benefits that it can give, you’ll be hooked!

How Your Knee Can Be Cursed By The Occult

Although I was diagnosed with arthritis in my left wrist about 15 years ago, it was a while later that my knees started to buckle for no apparent reason. Nothing was done about it at the time, and as a result, I believe that’s what has left them with arthritis nowadays. To minimise the risk of that happening, and the needless pain that accompanies it, I thought you might want to have a look at the following article by Dr. Bill Stillwell, of the Department of Orthopaedic Surgery, St. Catherine of Siena Medical Center.

“When you hear the word "occult," it may summon visions of a voodoo priestess muttering incantations and sticking a doll with pins. And if you sometimes get a mysterious, sudden, stabbing pain in your knee, you may wonder if there's a connection... if you're the victim of some sort of curse.

Well, your knee may be "cursed" by an occult injury. But it has nothing to do with the supernatural. "Occult" is from the Latin for "hidden." And, medically speaking, an occult injury is one without an apparent cause. When it comes to the knee, this most often means a torn meniscus, which can occur without a specific injury.

Most often, meniscal injury is suggested by swelling and effusion (water on the knee)... joint pain (though some are painless)... snapping or popping of the knee... instability of the knee (buckling or giving way)... and, occasionally, locking of the joint in flexion. But these symptoms may be lacking.

The meniscus is a crescent-shaped cartilage structure that lies between the top of the shinbone (tibia) and the curved end of the thigh bone (femur) inside the knee. ("Meniscus" means "moon" in Greek.) There are two menisci, one on each side of the joint. They act to disperse weight-bearing forces, to cushion shocks, and to guide the knee, especially when you're changing direction, pivoting, or twisting.

A sudden, exaggerated movement can tear the meniscus, and that's usually the way it happens. But some people develop a tear without any preceding trauma - simply as a result of the degeneration of the cartilage that occurs with aging. The center of the tissue breaks down and becomes soft and jelly-like. Eventually, the jelly breaks through the outer surface, the disruption extends, and a tear is born.

Menisci have a really bad blood supply. Once they're torn, they don't readily heal. And for that reason, most of these injuries require arthroscopic surgery, either to repair the tear or remove it. So if you suspect this is the source of your discomfort, see an orthopaedist. Ignored, it will continue to cause problems. And it can eventually lead to arthritis.”

This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com.

 

 

Gulls, Gannets, and Daily Activities for the Arthritis Sufferer

If you’re one of those arthritis sufferers whose condition gets worse with cold or dampness in the air, it’s better that you try to keep your body temperature at a comfortable level at all times. Remember that this is important in warm weather also, as an air conditioner can create nasty, unwanted draughts.

Many folk prefer loose clothes with elastic waists instead of zippers or buttons. Sweatsuits, leg warmers, and knee socks are very popular—I have an elasticated knee sock that I use for my left knee, after applying pain relief cream, and I find that it helps me greatly. For people like me, an extra layer seems to definitely help the painful joints. I’ve seen some folks who’ve cut the feet off socks, and used them as a sort of warm tube on the elbows or knees. Others make use of cloth bands, similar to those worn by tennis players, to hold warmth in their wrists.

There are some everyday tasks that can be difficult for the able bodied, never mind those with arthritis. A favourite moan seems to be those confounded medicine bottles that come with those supposedly childproof lids—goodness me, my four year old granddaughter can open them, but I cannot. Sort of defeats the purpose, I think. I get someone to open it for me, then transfer the contents to a bottle that can be opened easily. A pair of scissors is a must have tool for those plastic food packages and sealed bags. Those cans with ring tops that you have to pull back are on the increase, and if you don’t fancy the idea of dying through thirst or starvation, then you probably have to resort to your electric can opener. When I’m away from the house, and need to open that type of tin, I usually carry something such as a small screwdriver to prise the tab upwards, then wrap the edge of a cloth or towel round my finger in order to pull it.

Talking of being away from home, I’ll digress at this juncture. I was somewhere today that I've never visited, although it's only about 150 miles from my home—a couple of islands south of where I stay A friend takes his van there on business 3 times a week, and suggested that I take a spin with him. It was a lovely, crisp winter's morning when we left and boarded the ferry that was to take us there.--the sun still hadn't risen, and indeed, we were halfway across the short channel before it made an appearance. The channel is dotted with hundreds of reefs, seen and unseen, depending on the state of the tides, so the skipper has to mostly depend on navigation buoys that have been placed there, in order to negotiate a safe passage. There was hardly a ripple on the sea, with gannets, guillemots, and gulls diving for their breakfasts, and the odd seal popping up to have a look at us humans, no doubt wondering why we needed any form of transport to cross a stretch of water in the first place. I really enjoyed it apart from the fact that we weren't allowed to stay on the car deck—as there was no lift, we had to go up two sets of steps to an upper deck, which was easy enough for me to climb, but to descend with my arthritis knee pain was quite a different matter. If it hadn't been for a helping hand from my mate, I reckon that I would have needed to be airlifted off. I was told that it was in the interests of safety, but I really couldn't take that on board--if the boat was going to sink, we'd all have been in the drink anyway. I’m of the opinion that in this 21st century, all of us have a right to easy access to facilities on public transport whatever our disabilities.

 

 

Arthritis and Rolling Pins

I haven’t scribbled anything for the past few days, owing to the fingers being unable to type, not even at their usual tortoise pace. The weather has been really damp—I don’t have to glance at the barometer in the morning to tell me that there’s a lot of moisture in the air, as the joints give me advance notice. A lot of others say that their arthritis is worse with heat, but I’m the opposite, and I think I’ll try out some arthritis gloves, which plenty of folk seem to recommend. Anyway, there’s a bit of warmth today, so I’d better hit the keys.

Unless you are severely crippled with arthritis, then being active is very important for both your mental and physical health. You don’t want your activities to become either boring or painful, so it’s important that you decide what’s right for you. I would say that you have to be aware of your own limitations, both mentally and physically, and pace yourself accordingly. Doing things steadily, and not in bursts, is an important factor in getting some relief from arthritis pain.

You can still get as much done as you used to by breaking up large tasks into smaller parts, instead of attempting to the whole lot at once. Take cleaning the house, for instance. You could do an hour per day during the week, instead of four to five hours on a Saturday. Alternatively, deal with one room a day. For those cleaning jobs, try to keep a supply of commonly used cleaning materials in different parts of the house to avoid unnecessary trips. When using the washing machine, put smaller items like your socks and underwear in something such as a laundry bag to avoid causing pain again whilst searching for them.

If you have to lift something, use the knees and not the lower back, as it can cause severe damage. Of course, if you think that something looks too heavy, it probably is—wait until help is available. As you do certain chores, you are carrying out exercises to parts of the body, but you could probably benefit from having an exercise programme mapped out, especially tailored to your specific needs.

Rest is certainly an important part of pain relief, whether it’s having a short lie down on the bed, or relaxing in your most comfortable chair. Everyone is different, so by trial and error, you can gauge the best ratio of exercise to rest that works for you. Try to vary your tasks, so that you aren’t using the same muscles for too long a period of time. If you feel that something is becoming too stressful, do something else—you might feel like a stretch, a rest, or carrying out a completely different activity. Only do what you feel is just enough for your body to be able to cope with. Watch your affected joints, and spare them any unnecessary stress. I mentioned lifts above--it goes without saying that you should avoid any heavy lifting, although I have to admit that the term “heavy” can have a different interpretation from one person to the next.

As I pointed out in an earlier article, when travelling by car, try to stop at least once every two hours or so on long trips in order to stretch your limbs. In the house, or at work, adopt a similar attitude—try not to sit or stand in the same position for a long time. Switch position, or move around now and again, in order to loosen up.

Although you should try to avoid using your affected joints to excess, there are times when you simply have to. When I happen to bend the fingers of my hand suddenly, it can be extremely painful, so I sometimes have a splint on, which I find very helpful. Depending on which part of your body is affected, you might be able to make use of things such as back braces, collars, or elastic bandages, all of which minimise the risk of injuries to certain joints.

There is something that I should mention for those who, like me, are sometimes restricted in the use of their fingers. Try utilising your palms for certain tasks, such as using a spray bottle, squeezing water out of washcloths, getting out of a chair, or using a rolling pin (for its lawful purpose, of course!)

 

General Tips On Exercises For Arthritis

In my last post, I talked about relaxation exercises for arthritis pain relief, and the help that they can give to the sufferer. Today I’ll go over exercises in general which can be an aid in reducing pain. There’s no doubt that if you do enough exercise you’ll be able to do more things, feel generally better, and some maintain, have a longer life. I know that for many who live daily with severe pain that exercise is probably the last thing on their minds, but for those with arthritis, it really can be important. It helps to decrease pain, gives you extra energy, and keeps your joints strong.

Nowadays, it must be said, the majority of folk do not exercise enough. Our way of life really doesn’t do anything to encourage it. We can sit in our living room with the computer or watching the telly, a lot of work is carried out whilst sitting in offices, and we tend to use a car for getting from A to B, even if the places are within walking distance. If we only realised how good exercise can actually be for us, we’d certainly do more of it for enjoyment, and not as a dull, routine bore.

I’ve mentioned in an earlier post, but I’ll repeat, that exercise can make our joints more supple, and our muscles stronger. Our bones as well will be stronger, which is a great help in warding off osteoporosis. Your balance will improve, you’ll have reduced stress (and weight!), and your sleep patterns will take a turn for the better.The reduction in weight mentioned above is important, as it will mean less pressure on your hips, knees, feet, and back. Obesity can increase the chances of developing osteoarthritis of the knee, and can also result in getting other conditions, such as diabetes. A proper and healthy diet is conducive to losing weight, but exercise can be just as important. It will certainly not make your arthritis worse, if you carry out suitable exercises, using the correct techniques. As I’ve mentioned in an earlier article, you should decide at the outset which time of the day suits you best—everyone is different in this respect, maybe because of commitments, or when pain is at a certain level. If you decide to attend a class for your exercises, try to find one that’s held at a convenient time to fit in with your lifestyle.

When, not if, you begin doing exercises, you will maybe feel some discomfort, most likely because you are using muscles that have lain dormant for some time. This is normal, but if you still feel some pain a couple of hours after exercising, then it’s possible that you might have overdone things, a sign that you should take things easier the next time out. Of course, if you have continual pain, or you notice a swelling of any joints, it’s a good idea to consult a doctor. If you are suffering from rheumatoid arthritis or lupus, there can be times when the pain or swelling is decidedly worse. During such a flare-up, it’s important that you do not give up your exercises completely, but to cut out the more strenuous ones. When the flare-up shows signs of improvement, you can slowly begin to build up to your previous level of exercise.

If you miss out on doing your regular exercises, for whatever reason, try to get back into the habit as soon as possible. Keep in mind that muscles tend to lose strength in a much shorter period of time than it takes to build them up again. Once you notice an improvement, make sure that you do not stop. You really have to carry on if you want to maintain long term benefits.

 

Relaxation Exercises For Arthritis Pain Relief

The word “exercises” probably conjures up images of someone doing press-ups, lifting weights, jogging along a path, or maybe swimming a few lengths in the local pool. However, some pain relief from arthritis can be achieved without carrying out some things that you do not find so strenuous. Physical exercises can be of benefit to the mind as well as to the body, and here I’ll concentrate on exercises that should help to relax the mind, thus relieving the body of the effects of stress, which of course tend to be negative.

You don’t need any physical exertion for relaxation exercises. They can include deep breathing, meditation, and visualization. You can spend as little as a quarter of an hour per day in those activities, and I’m sure that you’ll find that the pain doesn’t seem to be as bad. As a welcome side effect, you’ll also see that your blood pressure should decrease. Stress is reckoned to aggravate arthritis pain in over 60% of people—it’s thought that it makes the arthritis symptoms flare up. Conversely, by doing those exercises, it should help to soothe you, and so relieve the stress.

Relaxation exercises should start by focussing your attention on breathing. This takes your mind off any worries you may have, and gives you more control over your body. If you breathe deeply, it slows down the rate of your breathing by taking a few deep breaths instead of many more smaller ones. This should stop your heart racing, and loosen tight muscles, which are often associated with stress. Inhale through your nose for a few seconds, letting the chest expand fully. Try to concentrate on widening the girth of your chest, without raising your shoulders to inhale. Hold your breath for a couple of seconds, and then let it out through your mouth very slo-o-o-wly. Try to picture some of the tension leaving your body each time that you exhale. When you get used to deep breathing, you will probably find that you are doing it at other times of the day as well, usually if any stress is involved. You will be subconsciously using it as a defence mechanism to combat the stress, and to give you some relief. You can also try it before going to sleep, and first thing when you awaken.

This next part is completely different. Have you ever tried to tense any of your body muscles intentionally? I know that I’ve done it on numerous occasions, probably because I couldn’t think of anything more useful to do at the time. Thinking back, I must have been doing it in private, otherwise I would have been carted off somewhere for the good of my own, and of others’, health. However, there is some good to be gained from this kind of activity. The method is quite simple—tense the muscles first of all, then relax them. It gives a soothing feeling to each of your muscles in turn.

First of all, you should be lying in a comfortable position, with your eyes shut. Do the exercises one by one, let’s say starting with the face. You can knit your eyebrows, or stretch them upwards—both actions will result in a movement of the wrinkles (yes, I’ve got them). You can adopt a wide grin, or even a sneer, depending where your thoughts happen to be at the time. Then just relax. Your neck can then be tensed by slightly raising your head, then lying back again. Clench your fists, tense each arm, lift them, then let them fall, and open your fists. Tense the stomach and buttocks, and again, relax them. Moving further south, tighten your toes and arches as much as you can, then allow them to go limp. Now tense one of your legs, having the knee straight, and lifting the leg slightly to add to the tension. Let it then relax, and have it lying down again. Repeat the process with the other leg.

Meditation is being used nowadays by an increasing number of folk, and not only for pain relief, of course. There are countless books dealing with the subject, so I don’t need to examine it here in detail. I will just mention one of the ways that I use myself to get some relief now and again. I usually sit or lie down, and think of a pleasant and positive image and/or sound from my past, such as sitting on a beach listening to the never ending waves lapping gently on the shoreline. I have my eyes closed, completely relaxed, and breathe deeply, whilst repeating the name of the image or sound that I’ve conjured up. Ten to twenty minutes of this should definitely have you feeling more relaxed. You’re obviously best doing this in a place and at a time that you’re not likely to be disturbed or distracted.

 

How to Fly With a Painful Knee

When you have a painful knee - whether it’s arthritis knee pain or a flare-up from a sports injury - you should use a cane for support when you walk. And when you sit, it’s best to keep the knee straight. This is a position of rest. It allows the kneecap to "float" and decreases pressure within the joint.

That’s easy to manage at home and in the office. But what if you have to fly? How do you keep your knee straight on a crowded plane? The trick is to make sure you get the right seat. If possible, sit on the aisle on the side opposite your painful knee. That will allow you to fully extend your leg into the aisle. Even better, get a bulkhead seat. In coach or on one-class flights, that’s where you have maximum legroom. And if you rest your foot on the bulkhead, you can not only keep your knee straight but also elevate it, which is ideal.

If you’re on any airline but Southwest, you will have an assigned seat. So get a note from your doctor requesting the bulkhead. You can also request it online, on the basis of disability. If you’re on Southwest, which has a group boarding policy with open seating, ask an attendant for a blue pre-boarding pass. (You don’t even need a doctor’s note.) This will allow you to board early, before anyone but those in wheelchairs, increasing your chances to nab the bulkhead. What if you get stuck in a seat that’s not on the aisle and not in the bulkhead? Push your foot under the seat in front of you. Then, when you can, recline your seat back. This will make it possible for you to approximate the straight-leg position.

Another thing that will help is to tense your quadriceps for six seconds several times during the flight. This strengthens the knee, disperses fluids within the joint, and moves blood through the leg. (As a bonus, it prevents deep venous blood clots too.)

With these few tips, you can soar… without the "sore."

By Dr. Bill Stillwell

This article appears courtesy of Early To Rise, the Internet’s most popular health, wealth, and success e-zine. For a complimentary subscription, visit http://www.earlytorise.com.

 

Exercising Safely With Arthritis

Before beginning any type of exercise program, talk it over with your physician. He or she may have some specific concerns or considerations you should keep in mind. The Arthritis Foundation recommends that active range of motion exercises be performed 1-2 times daily. During flare-ups, remember to move slowly and gently and NOT past your usual point of discomfort. A warm environment promotes elasticity and ease of movement. Range of motion exercises, such as shoulder circles, leg swings and lying knee-to-chest pulls, will help limber up those joints that have been stiffened by arthritis and prevent gradual losses in motion. Depending on the severity of your arthritis, your physician or physical therapist may suggest either isometric or isotonic strengthening exercises.

Isometric exercise, such as squeezing your thigh muscle while lying on your back, involves contracting the muscle without moving the joint. Isotonic exercise, such as performing a leg press or partial chair squat, involves contracting the muscle while moving one or more joints. Many exercises can easily be done at home using light weights or elastic bands. While flexibility exercises should be done on a daily basis, strength training should be done two to three times per week. Your muscles need time to recover and repair so be sure to take at least one day off in between strength-training workouts.

Don’t try lifting too much, too soon. If you experience joint pain, lower the resistance or change the exercise. Take your time and build up gradually. Finally, cardiovascular, or aerobic, exercise that does not involve a lot of impact on the joints is recommended three to five times per week. Walking, which involves little impact and is easy to do anywhere, is one of the best cardiovascular exercises around. Activities such as swimming, water exercise or bicycling are also great options, because they are virtually non-impact. As with strength training, it is important to approach aerobic exercise slowly and progress gradually. Depending on your current fitness level, you may want to start with as little as two minutes of activity, three times per day and work your way up to a single 20-30 minute session, three to five times per week. Listen to your body. If you experience pain that lasts longer than one hour after exercise or notice increased swelling or weakness and decreased range of motion, modify your exercise routine or check with your healthcare provider. The Arthritis Foundation has developed in-class programs and exercise DVDs to help individuals with arthritis exercise safely and effectively. Go to www.arthritisfoundation.org. Keep yourself active in a variety of ways and you’ll be on your way to greater mobility and better health.

Many people with arthritis can excel in a community-based fitness program under the guidance of a knowledgeable and experienced instructor or trainer, such as an ACE-Certified fitness professional with a special interest in helping individuals with arthritis. Others may benefit
more from a rehabilitation program with a physical therapist. The key is to find what works best for you to adopt a safe, effective, and fun exercise program that will set you on your way to greater mobility and better health.

Reprinted with permission from the American Council on Exercise

 

 

 

Moderate Exercises for Arthritis Pain Relief

Arthritis is becoming more and more common — and not just among the very old.That’s the bad news. The good news is that a program of moderate exercise can reduce pain and improve mobility for many of the over 40 million individuals with this degenerative disease.

What Is Arthritis? Arthritis means inflammation of a joint. Osteoarthritis, the most common form of arthritis, is characterized by a progressive loss of cartilage. This degenerative disease is usually limited to a specific area, such as the knees, hips or spine. Common symptoms include joint pain, limited range of motion, and swelling. Rheumatoid arthritis, which is far less common, causes the inner linings of the joints to become inflamed.

How Can Exercise Help?

For many years, doctors have recommended that patients with arthritis engage in flexibility training to help improve range of motion and reduce some of the stiffness in their afflicted joints. In recent years, doctors have also begun to recognize the benefits of cardiovascular exercise and strength training. Not only does a well-rounded exercise program preserve joint range of motion and
flexibility but it also reduces the risk of cardiovascular disease, increases joint stability, and lessens the physical and psychological pain that often accompanies a diagnosis of arthritis

 

Gearing Up For Arthritis Pain Relief Exercises

Well, that’s the holiday over for another year, thankfully with no broken bones at my end (I’ve had a broken leg twice at New Year in bygone days). Christmas is now just a memory, and we’re roughly 1.37% into 2008. Can we improve our odds of getting extra pain relief from arthritis in the remaining 98.63% of the year? I’m of the opinion that one of the most important steps that anyone can take is to begin some regular exercise. It can be a New Year’s resolution on your part if you like, but at least you know that if you persevere, the reward, in terms of less pain, will certainly be worth the effort.

Quite apart from helping to obtain pain relief, there are several other side benefits to be gained from exercises, whether you’re aware of them or not. Your stamina will definitely increase, as will your range of movement and joint function. You will possibly have extra strength and energy have a brighter outlook and more self-confidence. Maybe you won’t notice that the last two mentioned have improved, but other folk WILL notice the difference. If you continue to carry out your exercises faithfully and methodically, then you’ll also find that better sleep is an added bonus. Unfortunately, I happen to be one of those people who cannot put on some extra weight, although I could do with it, but for those who ARE carrying a few extra pounds, exercise will help you shed some of them. By exercising, you will certainly give yourself a better chance of having less pain.

I must admit that I tend to do my first exercises as soon as I waken up. It’s not strenuous, by any means, just flexing my fingers, especially those of my left hand, as they tend to be stiffer and more painful. If I don’t loosen them up, I know that it will be quite a while until I can even tie my shoelaces, so it’s really an automatic part of my routine. Although my left shoulder is also very painful, I leave any exercise to do with that until later on in the day, when I find it less stressful. I believe that a lot of those with rheumatoid arthritis, like me, find that pain is usually worse in the morning, and so tend to try out some exercises in the afternoon. Osteoarthritis sufferers tend to be somewhat different, and feel the pain increasing as the day goes on. Of course, there will be exceptions in both cases, but the point I’m trying to make is that you should choose a time for your exercises when you are feeling a bit better, and the pain is not quite as bad as usual. However, take care if you are taking medicines for your pain. If you have taken your pain medication, and you begin to exercise, the medicine obviously would be doing its own work in the background, dulling the pain, and you could very easily not feel pain that would usually warn you that you it was time to give up a certain activity.

Just as professional athletes do, arthritis sufferers should also preheat their muscles before exercising, in order to avoid strain. I suppose that we can think of warm-ups as actual activities themselves such as when we stretch our legs before running or walking briskly, for example. There are, however, effective warm-up methods that you can carry out even before those actions. You could prepare for your exercise by putting on an extra layer of clothing, by taking a shower or bath, or by applying liniment. I very often use the latter—my doctor prescribed some pills a couple of months ago, saying that the cream takes too long to penetrate, especially the knee, but the tablets were affecting my stomach, so I reverted to the ointment. I use Voltarol Emulgel, Green Lipped Mussel cream, and Tiger Balm. I’ve run out of them on occasion, and have been known to make my own concoctions, using ordinary ingredients from the kitchen—actually they’ve been quite effective, although rather smelly—I’ll have to try out some experiments to make them odourless, otherwise I don’t hold out much hope of getting any Valentine cards this year.

Back to the exercises themselves. You can carry out some light exercises while standing under a hot shower, or lying in your warm bath. Afterwards, if you feel that running is too strenuous an exercise to begin with, try walking, as it is excellent therapy. Start by walking slowly for the first ten minutes or so, and as your body warms up through increased blood circulation, you can step up to a brisker pace. Remember that cooling down after your exercise is just as important as warming up. Allow your pace to slow down, and take a few deep breaths. It will probably take about ten minutes for your heart rate to return to normal.

Of course, if exercises are going to be successful, then your motivation and commitment must be high to begin with, and stay high! Can you persevere, or will you feel like giving up after a few weeks if you don’t think that you’ve achieved anything. Do you like doing things on your own, such as a walk, or would you rather have a pal, or pals, accompany you? When you’ve decided what routine would suit you best, then don’t delay. Go for it!

 

At Work And On The Move With Arthritis

Despite having arthritis, many people still manage to carry on working, or to engage in hobbies. As for the able bodied, there are ways to make life more bearable for the arthritis sufferer, and to enable him or her to have some pain relief at least. Although I can no longer do bricklaying, as I mentioned in an earlier post, I manage to do some writing, usually two hours in the morning, and two in the afternoon. It helps to keep the mind occupied, and focused. Of course, others are different—maybe their fingers or wrists will not allow for writing, but they could be engaged in all sorts of other things, such as teaching, lecturing, working in call centres, even running a company.

A lot of folk will probably have to change jobs once arthritis has set in. If you’ve been employed in a place with a concrete floor, for example, which was very stressful for your feet, you might consider trying to find employment in a place of work with a carpeted floor, which could prove to be very beneficial.

If you have an inside job that requires sitting at a desk for most of the time, then the most essential thing to have right from the outset is a comfortable chair. If the boss can’t, or won’t, stretch to getting you one, then you can always take your own back support cushion or foam seat pad from home. A bit of a nuisance, but well worth it. A footstool is a must for many, as it enables the knees to be higher than the hips, thus helping to avoid excessive back pain. Nowadays, of course, in most offices, chairs are available that can be adjusted to any height or position that you feel comfortable with. You have your recliners and ergonomic ones, but they tend to come at a stiff price.

When sitting at a desk for long periods, bad posture is to be avoided at all costs. If you’re working with a computer, you should easily be able to reach the keyboard and mouse whilst bending your elbows at 90 degrees, with your shoulders relaxed. If you have to stretch, problems can develop. Remember that long periods of time spent at the computer can eventually lead to pain in the lumbar area of the back. Your neck and shoulders can also be affected if you carry on using poor seating, and having to stretch for items on your desk. Try to have things as close as possible. It’s not ideal to sit for long periods of time, either, and you could always take a couple of minutes to stretch the arms and legs, plus flexing the neck and back.

There are countless folk with arthritis, of course, who do not work in an office environment. Maybe you’re one of those who handle materials such as wood, metals, plastics etc. for a living, or just as a pastime. Nowadays, there are power tools available for a wide array of tasks, but to use them properly, make sure that your workbench, table etc. is adjusted to the correct height. You could also try to obtain lightweight tools, as there’s a good selection around.

If you do not work from home, then you obviously need some mode of transport to get you there and back. I had to give up driving some time ago, and use the bus, which fortunately stops a few yards away from my house. The company I use have buses which lower themselves (I haven’t a clue about the technical details) so that the bottom step is level with the station platform, which is a great help for the knees. In fact, they have lately introduced new low level buses with no steps, which is an even greater boon for the arthritis sufferer.

For those who use the car, things have improved over the past few years. The door handles are easier to work—none of that stuff where you just about broke a bone in your thumb, trying to press that button. The windows can be opened or shut with slight pressure on a button, instead of turning a handle clockwise and vice-versa—it invariably got stuck, with the window half open or half shut, I could never be sure which. Ignition is a doddle as well, compared to the starting handle in my father’s day. You have power steering and power brakes, and as most of the gadgets in cars are user friendly in this modern age, the main problem for someone with arthritis would seem to be the seating facilities. Whether you are the driver or a passenger, you might find it helpful to have your own back support or cushion, especially for longer journeys. On a long journey on a motorway or highway, it’s always a good idea to stop every hour or so, in order to go out and have a stretch.

When choosing a car, most people prefer a larger model, as it gives more legroom, and also one with four doors, for ease of getting in and out. Again, cost can be a major fact—something that we cannot change, I’m afraid. Of course, after Mr Darling, our esteemed Chancellor of the Exchequer, has spent more time on the rain and windswept west coast of Lewis, he might start feeling the odd twinge of arthritis himself, and thereby slash the tax on bigger cars, as I certainly don't envisage him hurtling round his ranch in a mini. We can but dream, and at least dreams are free, for now at least.

 

 

 

Arthritis Help in the Bathroom

Maybe the bathroom isn’t the room that’s thought of by some folk as being a place to spend a lot of time in, but for some arthritis sufferers, it can be the part of the home that helps to give the most pain relief. A lot of them use it at least once a day to alleviate the pain with a warm bath or hot shower. Some find it helpful to try out exercises in the bath, as the warmth of the water makes movement easier. I will add a short footnote that might be of interest, especially to those with psoriatic arthritis symptoms.

I would suggest that a handrail is essential on the bath, both for safety, and for easy entry and exit. A rail can be attached in the shower stall as well, as added insurance against falling. The bathtub, of course, should always have a non-slip bathmat.

A home spa unit with whirlpool action is an option favoured by many, and a shower version is also available. They have a massage attachment, and they replace the existing shower head—you can also buy ones that attach to the tub faucet, giving you a hand-held shower that can give you relief directly on points of pain.

A lot of folk prefer to shower whilst seated, and you can easily buy a shower seat, or have a homemade one. I find that most people with arthritis tend to favour a walk-in shower, as they find it increasingly difficult to get in and out of the bath.

Something that is quite often overlooked, but which can cause a nasty accident, is that small bar of soap... for something of its size, it can cause accidents on a regular basis, resulting in serious injury, something that a person with arthritis could well do without. Cosmetics manufacturers have come up with the clever idea of “soap on a rope” that hangs around the bather’s neck, or from the tap.

As you need the whole bathroom to be as comfortable as possible, raising the toilet seat to a suitable height is a must. You can obtain specially shaped foam pads about two inches thick to steel and plastic ones that can raise the level by up to eight inches. They can all be installed or removed very easily. Some people just use them when they have acute pain, while others make use of them when recovering from surgery. Armrails can also be very helpful, whether or not your seat has been raised.

Those are just some tips for around that can help to keep arthritis pain at a lower level, but there are bound to be lots more, so keep looking for, and trying out, ideas that will work for YOU!

FOOTNOTE

Even in earlier centuries, arthritis pain was treated with hydrotherapy or some kind of water treatments. In Biblical times, King David had curative bathing palaces on the shores of the Dead Sea, which were probably early examples of our modern spas. Doctors in the past few years have been carrying out tests with a water treatment using Dead Sea mineral salts. The Dead Sea’s amazing qualities, recently confirmed by scientific research, come about largely as the unique combination of 41 different minerals found in the salts. A typical sample contains heavy concentrations of magnesium and potassium chloride, with lesser amounts of calcium and sodium. Those concentrates are used worldwide for the treatment of arthritis, and are found to be of particular benefit to folk who have psoriatic arthritis symptoms.

 

 

Arthritis Aids for the Living Room and Stairs

As a lot of people who have arthritis spend a good part of their day in the living room, usually seated, it goes without saying that they should try to make it as comfortable as possible. Most folk tend to favour a straight-back chair, which gives decent back support, and also a fairly high seat that’s easy to reach and get out of. Those chairs with arms can certainly be an extra boon to the arthritis sufferer as well. If you find that it doesn’t give the needed support to your lower back, or if it feels too hard on your hips, you can always pad those areas, say, with cushions. You can also make use of cushions on chairs to give that bit of extra height. Chairs, of course, can be raised by standing them on a platform or wood blocks of the desired thickness, or in some cases by replacing the existing legs with longer ones. You can also obtain “chair raisers” that can be attached to legs in order to raise them from two to five inches higher.

Nowadays there are various types of specialised chairs for the sufferer of arthritis pain. I certainly wouldn’t recommend going out and buying one if you’re already getting adequate pain relief with your present setup, but I’ll mention a few of them. There are recliners or lounge chairs with footstools, which means reduced pressure on hips and knees whilst sitting. Rocking chairs might have served as a nice pastime in our youth, but now quite a few use them as a means to alleviate their pain. I suppose the ultimate ones are those that come with heating pads and/or vibrator units to help ease back pain.

I heard a man recently saying something to the effect that a seat that doesn’t fit properly results in a lot of pain to someone with arthritis. I wholly agree with him, and would urge you to try a few alternatives, until you find something that you feel REALLY comfortable with.

Stairs are a major difficulty for most arthritis sufferers, including me. Six years ago, my knees sort of buckled at the top of the stairs at home, and the upper half of my body preceded them unceremoniously down to the bottom. The dislocated shoulder that I sustained then has resulted in arthritis in that area as well now. At the time, I was lucky that I had a downstairs bedroom into which to move, but unfortunately, some people do not have that option, and have to move house.

There are stairlifts made by many manufacturers that can carry a person up or down the stairs, but as can be expected, they are rather expensive. If you’re one of those who can just about manage the stairs, then make sure that the handrail is a sturdy one. This is essential as well at the steps leading up to your outside doors, even if it’s only two or three. I’ve had them installed on both sides of my steps, and even the boost to my self-confidence was probably worth the expense. If you happen to have quite a few steps in an outdoor stairway, it might be worthwhile having it rebuilt, so that the risers wouldn’t be so high, thus making it easier to negotiate.

 

How are you fixed in the bedroom department?

Ah, the bedroom. The place for sleeping, dreaming, loving, and waking up to a new day. For a lot of people, that first yawn in the morning means it’s time to jump out of bed, get some clothes on, have a spot of breakfast etc. then get going with the rest of the normal daily routine. For the arthritis sufferer, though, it’s usually somewhat different.

For most of us, it’s impossible to jump out of bed—depending on where we suffer from the disease, we have to take some time to manouevre ourselves into a comfortable position that will enable us to get dressed. My shoulder and wrists cause me the most problems first thing in the morning, so I’ve adjusted my movements accordingly, including having a footstool beside the bed, as the knees are also a bit dodgy. Of course, everyone is different—the main thing is to try and find the routine that’s most convenient for you. As mentioned in an earlier post, try to have the furniture arranged so that you have an obstacle free passage at all times. As for other rooms, fit easy-to-use handles on your wardrobe, dressing table etc. If you spend a lot of time in the bedroom, make sure you have a comfortable chair, a bedside lamp that you can switch on and off with a gentle touch, and of course, a remote control if you’re going to have a television there.

Of course, the most important item of furniture is always going to be your bed. A lot of folk say that there is nothing quite like a water bed for a comfortable night’s rest—the only complaint sometimes being that they had trouble getting out of them in the morning. For the majority, however, a good mattress is the norm, but the definition of “good” for this particular item varies quite a bit, depending on where the aches and pains are situated.

Some people recommend a mattress consisting of a combination of layers, starting with a platform or bedboard to give a solid base, a firm mattress on top of that, and then a layer of eggcrate foam. A bed board is usually a ¾ in. (18mm) thick piece of plywood cut so as to fit the bed, and placed between the box spring and the mattress. It provides support both for sleeping, and for getting out of bed. The eggcrate gives soft padding to cushion the hips and shoulders, while also giving the firmness needed for good back support. Folk who use this say that the eggcrate handles the body very gently, sort of caressing it, you might say. Its manufacturers state that it buffers the body by means of its many pockets of air, keeping pressure off any painful spots. There are those who prefer a mattress that is made entirely of foam rubber (polyurethane).

For those with a fairly healthy bank balance, there’s the option of buying a sheepskin or electric mattress bed warmer. Flannel or thermal sheets are a less expensive method of warming up a cold bed. An electric blanket is quite often the number one choice for having over the sleeper, although some folk say that they’re quite happy with a warm cover or a sleeping bag.

Something that seems to work well for everyone is an extra pillow, or several pillows to raise the knees, to give the neck a special padding or cradle, or just to keep the the blankets off feet if they hurt. There are many specialized types out there, such as butterfly pillows, orthopedic pillows, arthritic pillows, leg rests etc., but a piece of foam shaped and cut for your specific needs can do the job just as well.

I’ve heard of a few who prefer to have their mattress or eggcrate pad on the floor for a firmer support. I have used this method twice, for a couple of weeks each time—this was not because of arthritis, but due to a really painful back—and I found it beneficial. Contrary to rumours, I did NOT have to invest in a mobile phone to communicate with my spouse, who was in the bed a couple of feet away.

 

Help in the Kitchen for Folk with Arthritis

Even if you don’t carry out most of the cooking in the house, you’ll probably be using it now and again. To minimise pain for arthritis sufferers, it’s important that any appliances are as user friendly as possible. If you sit at the sink or the kitchen counter, you might think of having a high stool that allows you to sit comfortably. Of course, you could also adjust the height of the counter, either by raising it, or having it lowered, for someone using a wheelchair, for example.

In certain circumstances, other appliances such as a stove can be adjusted for height. Cupboards can be made easier to use by getting handles that are easier to hold, and/or by raising or lowering them. Although my sister doesn’t suffer from arthritis, I noticed that she had one of those revolving shelves, and I thought that they could be a real boon. If you don’t happen to have them, your best bet is to arrange your utensils and foodstuffs so that the heaviest and the ones you use most are nearest.

What might seem trivial to those who don’t have arthritis can be a real problem for the sufferer. For those whose hands are affected, opening cans and jars are often daunting tasks. Nowadays, there are electric can openers, stationary jar openers that are fixed to the wall, rubber grips that fit screw tops to make them easier to open, and gadgets that adjust to fit all sizes of tops and caps to revove them with lever action. You’ll also find grabbers for the tabs on drink cans, and of course the faithful pliers.

I alluded to hard-to-hold tools and utensils in an earlier post. For turning taps, as well as pipe insulation and bubble wrap, you could have foam or rubber tubing, which can be cut to the required length, with centre holes of different diameters. Dish towels and washcloths can come in very handy as well. There are also tap turners available to buy, and they come in different shapes, sizes, and designs to fit over any type of tap.

You have to fork out some cash if you want to have three appliances that are in most households nowadays—a food processor, a microwave oven, and a dishwasher. The processor, of course, saves times (and eliminates needless pain) with chopping, dicing etc, and the microwave is handy in so many ways, not least in that no pans are required. If you do have a conventional oven, though, maybe you should invest in lightweight pots and dishes. Ironically, the dishwasher, although very useful, is shunned by many folk, who reckon that the warm water used in manual dishwashing is excellent therapy for the hands.

 

 

More Comfortable Environment for the Arthritis Sufferer

I think it’s safe to say that we’ve all found that in just about every situation that we find ourselves in, the fact that we suffer from arthritis poses some kind of problem. For the next few posts, I’ll try to show some changes that can be made so as to help towards giving some pain relief, and making things a trifle easier.

If we look and try hard enough, a solution can be found for just about any problem. Maybe we cannot get rid of our arthritis, but we can modify our environment, whether it be in the home, at the workplace, or travelling. We can do this without any special arthritis relief aids or major adjustments. A lot of things which can help can be bought fairly cheaply at a chemist’s, discount store, by mail order, or online.

I’ll run through basic things that can be done around the home first of all. Try to arrange furniture so that you will have an easy and safe passage through each room. Have something such as a strong table near where you like to sit if you need help when getting up. If you can feel drafts in a room, find out where they’re coming from, and find a way of eliminating them. Rearrange your cupboards etc. so that your most frequently used things are within easy reach. If you have standard door knobs, get lever handles that fit over them, so that the doors will be easier to open. If you’re buying items that have to be carried or pushed, such as a vacuum cleaner, make sure that you get the lightest ones available. Build up the handles of hard to hold tools with pipe insulation or bubble wrap. Try to have long handled utensils, feather dusters for example.

A few years ago, a mate of mine who worked in a woollen mill gave me a stack of bobbin holders (hard plastic cylindrical tubes which fit into each other), and they have proved invaluable. I fit the handle, say, of a paintbrush into one of them, then add as many as I need to, depending on the job to be done. The finished ceiling might not be up to Sistine Chapel standards, but I get satisfaction from the fact that I’ve managed to achieve something with improvisation. Step stools are also very handy to have around to deal with items that are above normal reach. Replace hard snapping light switches with soft touch wall switchplates and touch attachments for lamps. Moving lower down, if you cannot carpet all the floors, put a rug or rubber mat wherever you stand for longer periods of time, such as at the kitchen sink, and get rid of other scatter rugs in case you trip on them, especially if you use a walking stick or crutch. I’ll have a look at changes that can be made in individual rooms in my next post.