Exercise and arthritis
Significant data show that exercise is safe as well as effective for patients with arthritis.
An exercise program should include exercises in these categories:
- stretching
- strengthening
- aerobic exercises
Exercises should be done:
- 30 minutes every day (can be broken down into three 10-minute sessions or two 15-minute sessions)
- 5 days a week
Contraindications:
Relative contraindications to exercise include recent joint replacement, significant joint damage, or an actively inflamed joint. Such conditions may necessitate avoidance of certain ranges of motion so as not to increase pain or cause additional damage. However, these conditions are often transient.
Exercising in the water is beneficial because water allows for largely pain-free movement.
A brief stretching routine is especially important for patients with inflammatory arthritis.
Most patients with arthritis should avoid forceful muscle contraction which can increase pressure within the joint.
Aerobic exercises should be low impact and low intensity.
Tips:
- Patients should take their pain medication (e.g. Tylenol) 1/2 hour before exercising to reduce discomfort.
- When pain occurs, reduce the range of motion and increase slowly while feeling no pain until back at normal range of motion.
- Aim to reinforce the muscles that surround the joints.
- Gradually increase weight load.
- For those with severe lower limb arthritis or those who are overweight, try low impact aerobic exercises like biking (stationary or not), swimming, or using machines where you sit down.
- Any exercise program should follow the "overload principle, where there must be an effort to increase muscle mass either by increasing weight load, the number of repetitions or the number of sets.
- Patients should not exercise in the 2 hours before going to bed.
