What Exercises can Improve Arthritis Pain?

There are numerous ways to help improve one’s arthritis symptoms that can also provide strength, improve flexibility, and even prevent further breakdown of healthy joints. Exercise can help build a stronger base to ensure improved mobility with less inflammation and pain.

There are numerous ways to help improve one’s arthritis symptoms that can also provide strength, improve flexibility, and even prevent further breakdown of healthy joints. Exercise can help build a stronger base to ensure improved mobility with less inflammation and pain.

It’s highly advised for those suffering with arthritis to help rebuild their overall strength. It can also help one lose weight, which is important as excess pounds can add extra strain on the joints. With physical activity one can also improve their overall quality of life.

Numerous exercises can be done to treat arthritis pain such as:

Aerobics: A combination of exercises that combine both strength training and stretching movements. This can help improve cardiovascular output, strength, and flexibility. This is often done in groups with a warm up, muscle training, cool-down period, and finally ending with stretching. These movements can be modified to help those who have dealt with injuries or with limited range of motions.

Other exercises which fit as an aerobic movement include swimming, walking, bicycling, and other low impact exercises.

Body weight exercises: These low impact movements can still be a challenge, but they remove the strain that actual weights can have on the body. So many different exercises can be done such as lunge jumps, wall sits, squats, jumps, bear crawls, prone walkouts, and many others.

While they often start easy, with enough repetitions and variations one can make this a challenging workout to help rebuild strength. Best of all they can be done anywhere and in areas with only very little to move around in.

Weight training: For those already suffering with arthritis, a basic weight-training plan of compound exercise can help build muscle mass, stronger bone density, as well as create a stronger overall frame.

It’s advised for one to seek a doctor’s recommendation before beginning, but even small weights can greatly add to one’s base.

A great rule of thumb is to start off with a light exercise or static stretching to loosen up the limbs. Then one can gradually add more weight to one’s exercise to suit their needs. Machines can also be used as they ensure proper form and less risk of dropping weights or getting off balance. Swimming: Considered one of the least impactful exercises, this cardiovascular intense exercise is effective for building strength in all parts of the body. The Arthritis Organization has this to say about swimming:

“support of the water and the lack of joint impact make swimming a good choice”

They also advise to begin with slow gradual movements, and then one can look to improve their overall speed, endurance, and distance. One can also modify their swimming technique to make it easier on impacted joints.

Yoga/Stretching: While not seen as intense, varied movements and the holding of certain positions can be a challenge. The benefit of these kinds of movements is that they make for a more limber body before workouts, which can then reduce one’s risk of injuries in the future. There are tons of free online videos and images of countless poses and techniques. Often they can be modified to be made easier or harder. Mats, rugs, blankets, and other items can be used to add to one’s comfort.

Yoga can help control one’s breathing, provide relaxation, and studies have shown it can reduce overall joint pain.

Stationary Bike: This very low impact bike can create stronger joints, improve cardiovascular output, and there’s no risk of sudden bumps or loss of balance that a regular bike would have. Both spin bikes and recumbent bikes are offered, though recumbent bikes typically provide much less pressure to the hands and wrists. You can adjust these bikes to suit your height and level of intensity. Classes are often offered by certain gyms where groups come together to work out together.

Hiking: Going to the outdoors where fresh air and a change of scenery is offered has been shown to reduce blood pressure and stress. When choosing a hike it’s highly advised to make sure going to a destination that suits one’s needs. Certain hikes can be straight paths or uphill, and some offer more rugged terrain which can increase ones risk of falling or becoming off balance. A walking stick is advised for people who need additional support to distribute their weight. A knee brace, insets, and comfortable shoes are also advised to improve overall comfort and the easing of tension.

Martial Arts: Not only is this a great way to learn self-defense and discipline, but it can help provide a competitive outlet. Depending on the martial art, there can be more or less focus on punching and grappling.

When performing any of these movements it’s highly advised to make sure to pull back if it requires tension on the joints. Flexibility and proper movement are key things emphasized in martial arts, which is important for building stronger joints.

Golf: It’s no surprise that all ages can golf, as its low impact and requires mental focus and an opportunity to make conversation. This is an endurance exercise that can help build better wrist, shoulder, and hamstring strength.

You’re also walking around a lot and able to make slow and deliberate movements which won’t be too taxing to the body. For those who need extra support often carts can be rented out to help one carry their supplies such as a golf bag.

Running: Particularly when using a treadmill, running with comfortable shoes and in concrete free terrain can be a great addition that builds stronger joints. It’s also a cardiovascular exercise which can increase oxygen flow, which can then aid in the support of joint health. Short strides and grassy terrain are best for those with any sensitives and an inability to move as fluidly.

Running is often a movement requires in many other exercises especially group sports, which is why running on one’s own can reduce any future issues with not being in shape or the sudden unexpected movements.