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.