“A properly designed exercise program can not only decrease your pain, but also increase your flexibility and overall fitness” – The Arthritis Society
If you have arthritis then you are probably familiar with the pain, stiffness and inflammation that accompanies it. While it mostly affects the hips, knees and spine it can be found in any weight bearing joint of the body. Most people affected by arthritis “learn to live” with the pain and loss of mobility but you don’t have to be one of them. The following is a list of the most important things you can do to take control of your symptoms and alleviate the pain for good:
1) lose weight (cardio)
When we walk, run, jump etc. we are putting strain on our joints. It’s pretty simple: the more weight you’re carrying around the more strain you are putting on those joints. According to The Arthritis Society being even 10 lbs overweight can put you at increased risk of developing arthritis in your knees. Along with helping you lose weight exercise, especially cardio helps get synovial fluid (the fluid in your joints) back to the affected joints, nourishing them and allowing for better mobility. Walking and swimming are the most joint friendly cardiovascular exercises you can engage in.
2) tone up (weights/machines)
The main purpose of the ligaments and cartilage surrounding our joints is for stability. Basically they keep our bones (and organs) in place. When those structures are broken down through wear and tear our second line of defense is our muscles. By acting as a “shock absorber” muscles also help relieve some of the pressure being put on your joints decreasing the pain and inflammation in the area. Many exercises can help reduce the symptoms associated with arthritis. However, there are some exercises that should be avoided or done with caution. For this reason it is extremely important that you seek the advice of a certified fitness professional or post rehab conditioning specialist that can help you design a safe and effective strength training program.
3) loosen up (stretching)
You know what they say “save the best for last”? Well in this case it’s not just a cliché. Stretching helps maintain joint function decreasing the loss of mobility due to swelling and inflammation. If you’re not doing it, START! You’ll notice how much better your joints feel after following a simple stretching program for a few weeks.
Need help putting together an arthritis friendly fitness program? Book a session with one of our Post Rehab Conditioning Specialists 905-497-8757 or info@holisticpt.ca
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