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For years the common belief was that the onset of arthritis meant an end to exercise. But we’ve come to learn that exercise is one of the best things you can do to keep arthritis from getting worse. Exercise keeps your muscles strong and it can reduce joint pain and stiffness. It can also help you maintain a healthy weight, which places less stress on your joints.
“There is evidence that indicates low-impact aerobic exercise such as walking, cycling, or water aerobics, as well as strength training, can improve function and decrease pain in patients who suffer from arthritis,” said Brooks Zimmerman, D.O., a family medicine physician at Mercy’s Memorial Medical Clinic in Ardmore.
The key for those who have arthritis is to choose a type of exercise that’s right for your condition. For this reason, it’s wise to ask your doctor to recommend an exercise that’s beneficial for you.
Once you choose an exercise, follow these tips to stay safe:
• Pace yourself, especially if you haven’t exercised for a while. Start slowly and gradually build your strength and endurance.
“I encourage my patients to work towards a goal of exercising for at least 30 minutes per day, five days per week,” said Dr. Zimmerman.
• Use medicine, if necessary. If your joint pain increases after exercise, try taking an over-the-counter pain medicine, such as acetaminophen or a nonsteroidal anti-inflammatory drug like ibuprofen or aspirin. You can also try icing the joints that hurt.
• Rest your joints if they’re swollen. For example, if your knees are swollen, don’t use the stairs for a few days. Walk a shorter distance, and try swimming or bicycling as an alternative form of exercise.
• If you have joint pain that lasts for more than a day after you exercise, try resting the joint until the pain subsides; exercising for less time or with less effort; or try another exercise that doesn’t cause pain.
• When you have sore muscles, rather than joint pain, you can still safely exercise through the soreness.
For years the common belief was that the onset of arthritis meant an end to exercise. But we’ve come to learn that exercise is one of the best things you can do to keep arthritis from getting worse. Exercise keeps your muscles strong and it can reduce joint pain and stiffness. It can also help you maintain a healthy weight, which places less stress on your joints.
“There is evidence that indicates low-impact aerobic exercise such as walking, cycling, or water aerobics, as well as strength training, can improve function and decrease pain in patients who suffer from arthritis,” said Brooks Zimmerman, D.O., a family medicine physician at Mercy’s Memorial Medical Clinic in Ardmore.
The key for those who have arthritis is to choose a type of exercise that’s right for your condition. For this reason, it’s wise to ask your doctor to recommend an exercise that’s beneficial for you.
Once you choose an exercise, follow these tips to stay safe:
• Pace yourself, especially if you haven’t exercised for a while. Start slowly and gradually build your strength and endurance.
“I encourage my patients to work towards a goal of exercising for at least 30 minutes per day, five days per week,” said Dr. Zimmerman.
• Use medicine, if necessary. If your joint pain increases after exercise, try taking an over-the-counter pain medicine, such as acetaminophen or a nonsteroidal anti-inflammatory drug like ibuprofen or aspirin. You can also try icing the joints that hurt.
• Rest your joints if they’re swollen. For example, if your knees are swollen, don’t use the stairs for a few days. Walk a shorter distance, and try swimming or bicycling as an alternative form of exercise.
• If you have joint pain that lasts for more than a day after you exercise, try resting the joint until the pain subsides; exercising for less time or with less effort; or try another exercise that doesn’t cause pain.
• When you have sore muscles, rather than joint pain, you can still safely exercise through the soreness.
