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              Arthritis Exercise And Pain Management Techniques   

 
What Is Rheumatoid Arthritis?

What Are The Symptoms?

What Are The Causes?

Juvenile Rheumatoid Arthritis

Diet and Rheumatoid Arthritis

Living With Rheumatoid Arthritis

Exercise And Pain Management

Introduction

Many people with arthritis find that small changes in the way they do things and in the techniques they use for pain management yield positive results. Managing moderate arthritis pain does not have to be complicated.

Exercise

Arthritis experts emphasize that a well-designed exercise program can decrease the pain and stiffness you feel — while increasing your range of motion. Talk to your doctor about the kinds of exercise that best suits your particular needs.

While high impact activities such as running and floor aerobics can increase joint pain, regular gentle exercise (such as swimming, water aerobics and biking) has been shown to reduce or prevent joint pain. Exercise benefits your cartilage too as the action of the joints increases blood flow, which in turn brings nutrients to the joint and removes waste products. Building strong muscles around your joints can help to support them and reduce your chances of injury.

Strengthening and Range of Motion Exercises
Try to put each of your joints through its full range of motion every day. Remember that normal daily activities such as housework, climbing stairs, lifting and bending do not put your joints through their full range of motion.

In order to better protect your joints, the muscles surrounding a joint should be strengthened. Exercise is a good way to do this. Two basic types of exercise can help with pain relief:

Stretching or range-of-motion exercises help you stay flexible while preventing stiffness and joint deformities.

Strengthening exercises make the muscles, ligaments and tendons that support your joints stronger, thereby making movement less painful.

Tips for beginners:

bullet Do these exercises slowly, without bouncing or jerking.
bullet Start with no more than 5 repetitions of each exercise, and take at least 2 weeks to increase to 10 repetitions.
bullet Do the exercises in an order that does not require you to get up and down a lot.
bullet Always do the same number of exercises for both sides of your body.

Exercises for your back:

To stretch:

bullet Lie on the floor with your knees bent, and your feet flat on the floor.
bullet Bring one knee toward your chest, lifting your foot up off the floor. If you need to, tuck your hands under your thigh to help lift the leg.
bullet Hold for 10 seconds, then lower the leg slowly.

To strengthen:

bullet Lie on the floor with your knees bent and your feet flat on the floor.
bullet Tighten your stomach muscles and your buttocks to push the small of your back against the floor. This is known as the pelvic tilt.
bullet Hold for 10 seconds and relax.

Exercises for your knees:

To stretch some muscle groups and to strengthen others:

bullet Lie on your back with your legs straight.
bullet Straighten your knee completely to tighten the muscle just above your knee. If you are doing this correctly, your heel should come up off the floor.
bullet Hold for a count of 5 and relax.
bullet Sit in a chair and cross your legs above the ankles. Your legs can be either straight or bent.
bullet Push forward with the back leg and backward with the front leg, pressing evenly so that your legs do not move.
bullet Hold for 10 seconds and release.

Exercises for your hips:

To stretch:

bullet Stand straight and hold onto a sturdy table or counter.
bullet Move the outside leg as far out to the side as it will go. Keep your foot in place, roll your knee in then out, leading with your heel.

To strengthen:

bullet Stand straight, face and hold onto a sturdy table or counter.
bullet Move one leg backward and up behind you, keeping the knee straight. Do not arch your back or lean forward.
bullet Hold for a count of 10, then slowly release.

Exercises for your ankles:

bullet Bend and point your toes while watching TV or talking on the phone.

Exercises for your shoulders:

bullet Grasping a stick or mop handle at each end, raise it as high over your head as possible. You can do this exercise sitting, standing or lying down.

 

Joint Protection
Listen to your body and stop any activity that causes ongoing pain. Alternate heavy or repeated tasks with easy tasks or breaks in your daily schedule. Change tasks often.
bullet Pay attention to joint positioning.

Use larger, stronger joints to carry loads. For example, carry a purse on your shoulder instead of with your fingers. Don’t remain in the same position for a long time; get up and walk around periodically.

bullet Use helpful devices.

Take advantage of the many items that can help you cope with the tasks of daily life, such as items with longer or thicker handles.

bullet Use a chair with a straight back, high seat and arms, so you can push on the arms when getting up.
bullet Use a cane, crutches or a walker, if your doctor recommends them, to reduce stress on weight-bearing joints.
bullet Use carts, such as luggage carts, so you can push or pull instead of carrying heavy items.

 

Weight Control
By reducing stress on your joints, controlling your weight helps prevent osteoarthritis of the knees and other weight-bearing joints. And it lessens pain in those who have it. To keep weight off, lose it gradually — no more than two to five pounds per month. Eat fewer calories and exercise more to lose weight.

If you need to lose a lot of weight, work with your doctor or a registered dietician to find the best weight loss program for you.

Heat and Cold
Applying heat or cold to sore joints can temporarily relieve the pain and stiffness of osteoarthritis. Heat helps to relax aching muscles. Cold can numb the area to reduce pain. Ask your doctor or therapist which method is best for you. And follow these tips:
bullet Time your use of heat or cold to give the best relief from pain or stiffness — for example, after you get out of bed in the morning or before exercise.
bullet Don’t use heat or cold for more than 15 to 20 minutes each time. Let your skin return to normal temperature before using it again.
bullet Don’t use heat combined with rubs or creams.
bullet Always put a towel or cloth between your skin and heat or cold packs.

Heat methods include: electric blankets and mitts, heating pads, hot baths or showers, hot packs, hot towels, hot tubs, heated pools and paraffin wax.

Cold methods include: bags of frozen vegetables, cold compresses, an ice cube or cubes wrapped in a towel, ice bags and cold packs.

 
 

This material is not intended as a guide to self-medication. The reader is advised to discuss the information provided here with a doctor, pharmacist, nurse, or other authorized healthcare practitioner and to check product information (including package inserts) regarding dosage, precautions, warnings, interactions, and contraindications before administering any drug, herb, or supplement discussed herein.

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