Receiving a diagnosis of arthritis can be daunting. It’s no wonder that many individuals, upon hearing this diagnosis, might be tempted to avoid physical activity altogether. However, one of the most powerful tools in managing arthritis pain lies in exercise and loading the affected joints
There are many different varieties of arthritis, but the two most prevalent ones are rheumatoid arthritis (RA) and osteoarthritis (OA). These conditions will cause patients to complain of joint pain, stiffness, and a reduction in range of motion. Exercise may seem counterintuitive when joints are already hurting, but there are many advantages to continuing to be active. Keep in mind, I’m not telling you to take the “no pain, no gain” approach. When the body is in pain it’s important to know your limits BUT small amounts of discomfort are acceptable.
Building Muscle: Robust muscles offer superior stability to your joints. You can lessen the load on joints and ease discomfort by strengthening the muscles surrounding them.
Weight management: Carrying excess weight increases the load placed on our joints in particular, the hips, knees, and ankle. This can accelerate the process of arthritis
Increasing Energy and Mood: Mental health can suffer from chronic pain. The body’s natural feel-good hormones, endorphins, are released when you exercise and can lift your spirits and give you more energy.
Walking: A simple and accessible form of exercise, walking allows you to move your joints without putting excessive stress on them. Start with short walks and gradually increase the duration as your comfort level improves.
Swimming: Water provides buoyancy, which reduces the impact on joints while still providing resistance for strengthening.
Yoga: Focus on gentle movements, stretching, and balance. They can improve flexibility, strength, and joint function while promoting relaxation.
Stationary Biking: Stationary bikes allow you to control the intensity and resistance levels.
Strength Training with Light Weights: Working with light weights or resistance bands can help build muscle around the joints. Focus on proper form and start with low resistance, gradually increasing as you become stronger.
Pilates: This a more advanced variation of yoga which incorporates resistance training and further strengthens surrounding muscles. Reformer Pilates can be tailored to individual needs, making it a safe and effective exercise option for managing arthritis symptoms (We offer clinical pilates, just saying)
Natural medication: Metagenics is a great, natural alternative to anti-inflammatory medication that we offer in our clinic. Inflavonoid Intensive care is a great product made with ingredients such as turmeric, Boswellia, and ginger. These ingredients are traditionally used for their anti-inflammatory properties without the harsh gastrointestinal effects seen in NSAIDs.
Another fantastic product of metagenics is Metapure EPA/DHA. The anti-inflammatory properties of EPA and DHA help reduce joint pain and stiffness. This is a potent fish oil formula so you will be getting higher amounts of omega-3 per serving, saving you from taking hundreds of tablets. It’s also more pure than other fish oils on the market
Have a look at our range of Metagenics, available in our online store here.
Heat therapy: Using tools such as a hot water bottle, Wheat bags, heat creams/oils, can all provide temporary relief to joints affected by arthritis. Heat is beneficial as it helps by increasing circulation, relaxing muscles, reducing stiffness, and enhancing joint lubrication
If you have any further questions or concerns regarding arthritis and exercise, don’t be afraid to contact our clinic and book in your appointment today.
Written by Nick Dimakis (Chiropractor)
