Exerciese for Arthritis

Exerciese for Arthritis

Step Out of your Arthritis Pain

We all know the benefits of regular exercise: weight control, better sleep, stronger muscles, more energy, and less pain. Wait. Less pain? It’s true, especially if you have arthritis. It may not seem to make sense that moving those sore joints could help them hurt less, but that is exactly what happens if exercises for arthritis are done the right way. man-jogging

Arthritis pain is often tied to stress on the joints. Increasing the strength of the muscles that hold them in place lessens that stress. It also keeps the tissues from getting stiff, which can help reduce pain. The trick is to start slowly and listen to your body’s limits while using the following routine.

You might want to take a warm bath or shower beforehand to get the joint fluids flowing. Start with a gentle warmup—a 5-minute walk or session on the stationary bike. Then reach toward the ceiling with your arms, and bend over and let them hang down toward the floor.

Stretching for Muscle Groups to Relieve Arthritis Pain

There are many different stretches for various muscle groups. Here are a few:

  • With hands on hips, bend sideways from the waist on one side, then the other.
  • Raise and lower your shoulders several times.
  • Hold your arms out to the sides and swing them in gentle circles, forwards and backwards
  • Stand with your feet lined up with your shoulders, toes out slightly for balance. Put hands on hips and gently twist left, then right.

If you have some hand weights or access to a gym, you can try doing bicep curls, triceps extensions, raising the weights from your sides out and up to shoulder height, or performing wall pushups (great if you can’t get down on the floor for the regular kind).

Cardio or aerobic exercise is also important, so if you are not able to walk briskly or do elliptical machines, try an arm cycle, swimming, or other low impact method to get your heart going. Start with 5 or 10 minutes a day, and try to build up to 30 minutes at least 4 times a week.

For more exercises or information about arthritis and your feet, contact Ottawa Foot Practice by calling (613) 595-9700 or communicating through ourcontact page. Our staff is passionately dedicated to helping you achieve the most optimal foot health you can have in spite of your arthritis.

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