Exercise & Arthritis: Arthritis Pain Relief by Jane Thurnell-Read

Exercise is being seen more and more as beneficial for almost everyone. In the past medical advice was to have bed rest after an operation, take life very gently if you’d had heart problems. But this has all changed. People are being encouraged to exercise. This change of advice also applies to people with arthritis.

The US Government Centers For Disease Control & Prevention has this to say about exercise for arthritis sufferers:
Long gone are the days when health care providers told people with arthritis to “rest their joints.” In fact, physical activity can reduce pain and improve function, mobility, mood, and quality of life for most adults with many types of arthritis including osteoarthritis, rheumatoid arthritis, fibromyalgia, and lupus.

What Types Of Physical Activity Are Appropriate For Arthritis?

• Low-impact aerobic activities including brisk walking, cycling, swimming, water aerobics, gardening, group exercise classes, and dancing.
• Muscle-strengthening exercises including calisthenics, weight training, and working with resistance bands. These can be done at home, in an exercise class, or at a fitness center.
• Balance exercises including walking backwards, standing on one foot, and tai chi. If you are at risk of falling, balance exercises are included in many group exercise programs.

How Much Physical Activity Do Adults With Arthritis Need?

2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity per week OR
1 hour 15 minutes (75 minutes) of vigorous-intensity aerobic activity per week OR
an equivalent combination of moderate and vigorous activity.
AND
Muscle strengthening exercises on 2 or more days per week AND
Balance exercises on 3 days per week if at risk of falling.

Aerobic activity is any activity that makes your heart beat faster and breathe a little harder than when you are sitting, standing, or lying.

Muscle strengthening activities should work all the major muscle groups (e.g., legs, hips, back, chest, abdomen, shoulders, and arms) of the body.

What Should I Do If I Have Pain When I Exercise?

Some soreness or aching in joints and surrounding muscles during and after exercise is normal for people with arthritis.  This is especially true in the first 4 to 6 weeks of starting an exercise program.  However, most people with arthritis find if they stick with exercise they will have significant long-term arthritis pain relief. 

Tips To Help You Manage Pain During And After Exercise

Modify your exercise program by reducing the frequency (days per week) or duration (amount of time each session) until pain improves.
Changing the type of exercise to reduce impact on the joints – for example switch from walking to water aerobics.
Do proper warm-up and cool-down before and after exercise.
Exercise at a comfortable pace – you should be able to carry on a conversation while exercising.
Make sure you have good fitting, comfortable shoes.

Signs You Should See Your Health Care Provider

Pain is sharp, stabbing, and constant.
Pain that causes you to limp.
Pain that lasts more than 2 hours after exercise or gets worse at night.
Pain is not relieved by rest, medication, or hot/cold packs.
Large increases in swelling or your joints feel “hot” or are red.

Based on advice provided by The US Government Centers For Disease Control & Prevention

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