|
Download PDF version of this article
You already know that regular physical activity is good for your
overall health, but did you know that regular exercise is also very
important for people with osteoarthritis?
Studies have shown that exercise can decrease pain and improve function for older
patients with osteoarthritis. Another benefit is that increasing physical activity
improves posture and walking stability, which may help reduce the risk of falling.
While no cure for osteoarthritis exists today, research shows that the best way to
treat-arthritis is through a combination of education, medications, and exercise. The
goals of managing osteoarthritis are pain control, improving functional independence, and
enhancing quality of life. Why Do I Have Arthritis?
Osteoarthritis - the most common type of arthritis - affects about half of all people over
the age of 65. Why people develop osteoarthritis is not well understood, but it is
not a natural part of aging. Some people may inherit the tendency to develop
osteoarthritis, and some cases may develop because of injury to a joint. Studies have
shown that obesity, inactivity, and muscle weakness can increase a person's chances of
developing the disease.
Won't Exercise Make My Arthritis Worse?
Unless you have an acute inflammation or injury, exercise will not increase pain or make
your arthritis worse. In fact, medical studies have shown that strengthening and aerobic
exercise programs designed to improve muscle strength and joint motion actually reduce pain
and improve mobility in people with osteoarthritis.
How Do I Start?
Your doctor or health care provider can help you get started on a program to manage your
osteoarthritis. The most effective program combines three components:
1. Education. Your doctor or health care provider can refer you to programs in
your community that will help you learn more about osteoarthritis and ways that you might
manage your pain. The Arthritis Foundation publishes educational brochures and videotapes
and offers courses in many communities. Their web site is www.arthritis.org or you can call
1-800-283-7800.
2. Exercise. Your doctor or health care provider will design an exercise program
specifically for you or refer you to a specialist in exercise programs for people with
osteoarthritis, such as a physical therapist. However, before an exercise program is
designed for you, your doctor or health care provider will perform an exercise assessment
and screening.
3. Medications. Medications are most effective when combined with education and
exercise. Your doctor or health care provider may prescribe medications, To help relieve
pain and increase your ability to move joints affected by arthritis.
Exercise Assessment and Screening.
Your health care provider will review your current medications, assess the level of your
pain, evaluate your joints for inflammation, stability, range of motion, muscle strength,
and cardiovascular fitness. Your health care provider will also search for any other health
problems that could make exercising dangerous for you. Your health care provider may also
want you to have additional tests, before beginning an exercise program. Your health
care provider will also ask you about which functional problems are most important to you.
Then together, you will decide on your specific short and long-term goals for your exercise
program. For example, if you are most concerned about pain and stiffness in your knee, your
exercise program will first focus on improving that problem. When that problem begins to
improve, your exercise program will begin to focus on improving your overall health,
fitness, and functional capacity.
What Will My Exercise Program Be Like?
Your program will not involve strenuous exercise and should not be painful. The program may
include exercises designed to improve your joint flexibility, muscle strength, and
endurance.
Each exercise session will have three important phases: warm-up (5-10 minutes), training
period (time will vary according to your individual program), and cool-down (5 minutes).
Your program will include:
1. Flexibility (Range of Motion) Exercises.
These are stretching
exercises designed to decrease stiffness, increase joint mobility, and protect the
supporting tissues around your joints from tightening. These exercises should be performed
at a time during the day when pain and stiffness are minimal, such as before bedtime or
after a warm shower. These stretching movements are done slowly and are designed to improve
the range of motion of your joints. These exercises should not produce pain.
2. Strengthening Exercises.
These exercises are designed to increase
the strength of muscles that support your joints. For example, strengthening the thigh
muscles may help reduce knee pain caused by osteoarthritis. These exercises involve muscle
contractions against resistance and can be performed at home with or without special
exercise equipment. These exercises help with movements used in everyday activities.
3. Aerobic Exercises.
Aerobic or endurance exercises offer many health
benefits, especially for people with arthritis. Based on the severity of your arthritis,
your overall health and interests, your aerobic exercise program could include walking,
bicycling, swimming, dancing, Tai Chi, or using exercise equipment such as a treadmill or
rowing machine.
In addition, activities like walking the dog, mowing the lawn and playing golf are
considered aerobic exercise!
Your doctor or health care provider will determine how much and how often you should
exercise. In general, a beginner should exercise approximately 10 to 30 minutes at a time, 3
to 4 days per week. As your exercise tolerance improves, your ultimate goal should be a
total of 90 minutes of exercise per week.
Presently, there is no cure for arthritis, however, you can manage your
osteoarthritis pain and improve your overall fitness by increasing
your physical activity -- the best prescription for your arthritis
pain!
|
