Exercise can help the pain and stiffness of arthritis
Personal trainer
Paul O'Brien
Physical capacity is not something I take for granted as a fitness trainer. There are increasing numbers of people who, though they want to exercise more, feel prevented from doing so due to a limiting physical condition. One of the most frequent of these is arthritis.
Research has revealed that exercise can be crucial for people with arthritis. Of course, when you’re already suffering from stiff and painful joints, the idea of going for a walk or swimming a few laps might seem overwhelming. But you don’t need to walk for 10k or swim as fast as an Olympian. Even moderate exercise can help ease pain, and help you maintain a healthy weight, which helps take the strain off those joints. It might seem counterintuitive, but when arthritis threatens to immobilise you, exercise can keep you moving.
Forms of arthritis
The two most common forms of arthritis are osteoarthritis and rheumatoid arthritis. The former, also known as degenerative joint disease, leads to a gradual but consistent wearing down of cartilage, causing friction between bone surfaces. Rheumatoid arthritis involves inflammation of the tissue surrounding the joints, and is characterised by pain and swelling around a joint. Though osteoarthritis normally affects us as we age, increasing in severance and likelihood from age 55 onwards, the symptoms of rheumatoid arthritis can be felt as soon as our early 20s or even late teens.
The American College of Rheumatology identifies four grades of severity, ranging from Class 1 (able to perform usual activities of daily living) to Class 4 (limited in ability to perform self-care activities). A person’s ability to sustain regular exercise will clearly be dictated to, in part, by the severity of their condition.
Exercise helps
The good news is that exercise can and should be prescribed to help lessen the impact of arthritis. The first step for anyone suffering with arthritis is a chat with the local GP, who may make some recommendations for exercise or refer you to a specialist. At some point, exercises that are beneficial for your particular condition will be recommended, as well as those that are contraindicated. In general, however, you should follow a low- or non-impact, low-intensity programme with gradual progression. A certified personal trainer will prescribe a suitable programme in consultation with your doctor.
Exercise helps relieve the symptoms of arthritis in many ways, by:
- Helping to preserve muscle strength, thus helping maintain joint integrity
- Increasing joint mobility
- Relieving pain and stiffness by helping lubricate the joints
- Preventing the condition from worsening
- Improving physical and neuromuscular co-ordination
- Improving overall functional capacity (increased ability to perform daily activities)
The following guidelines should also be adhered to when exercising:
- Choose low- or non-impact modes of exercising – cycling, swimming, aqua aerobics, rowing
- Begin very slowly and very gradually increase the intensity and duration of exercise
- Always begin exercise with a long warm-up (10-15 minutes), making sure to include mobility exercises for the joints (squats, lunges, bodyweight rows, shoulder rotations, hip circles)
- Always exercise through a pain-free range of motion
- Try to exercise each joint through its full range of motion each day
- Aim to achieve a good balance of work, exercise, recovery and rest – learn to listen to your body, if it is demanding rest, take it!
- Always use proper form and alignment when exercising – a good trainer will be able to guide you
Most importantly, do exercise you enjoy. If you enjoy it, you’ll stick with it, and you’ll feel the benefits sooner and for longer.
Paul O’Brien is a personal trainer and life coach based in Westport.
