Have arthritis? And wonder whether or not you should exercise? Here’s the truth: appropriate exercise can lower joint pain and improve physical function, mobility, and flexibility (via CDC).
What is Arthritis?
Arthritis is a group of diseases that can cause painful joints or joint diseases. Arthritis has more than a hundred types. It can affect people of all ages, genders, and ethnicities.
Arthritis is a major cause of disability worldwide. Women and older individuals are more prone to the condition, although men and younger people may also be affected by arthritis. (via WHO)
What is Osteoarthritis (OA)?
Osteoarthritis (OA) is the most common type of arthritis. It is a degenerative joint condition that mainly affects hands, knees, hips, and spine, although it can damage almost any other joint, too. It is believed to occur when the protective cushioning (cartilage) between the joint bones gets damaged, resulting in friction between bones.
Read more: Osteoarthritis: Symptoms, Types, Causes, Risk Factors, Stages, Treatment
What are Arthritis Symptoms?
Common symptoms of arthritis include:
- Painful joints
- Swelling and tenderness around the joint
- Warmth or redness
- Stiffness and restricted range of movement
- Fatigue (in some inflammatory types of arthritis)
Symptoms may range between mild and severe, may flare or subside intermittently, and may also worsen over time.
What Happens if Arthritis Becomes Severe?
You may experience persistent pain and find it hard to perform routine activities. Even walking and climbing stairs may seem challenging.
Some types of arthritis, particularly when severe or untreated, can cause joint deformity or structural changes, such as bowed legs and knobby finger joints. These changes may or may not be visible, although imaging tests like X-rays can reveal the damage.
Some types of arthritis affect not only joints but also other organs of the body, including the heart, lungs, eyes, kidneys, and skin.
Common Myths & Facts: Arthritis and Exercise
As an arthritis patient, you may want to avoid moving, for fear of pain. Joint pain, stiffness, and fatigue can make movement challenging.
But the truth is that regular exercise can be really effective in managing arthritis and preserving your joint health in the long run.
Let’s see what the common myths associated with arthritis and physical activity are, and also discover the truth.
#1 Myth: Exercise May Worsen My Joint Pain
Fact: This is a prominent myth that makes arthritis patients stay away from exercise. But what does research say? No, exercise does not worsen arthritis. Being inactive can, in fact, harm your joints. On the contrary, gentle and progressive movement may gradually:
- Lower swelling and stiffness
- Improve flexibility
- Reduce pain
The key lies in deciding the appropriate exercise and intensity. For this, you can consult a trained physiotherapist who can give you personalised guidance about safe and effective exercises, such as:
- Walking
- Cycling
- Strength training
- Water-based exercise
- Pilates
#2 Myth: If Exercise Causes Pain, I Should Stop Exercising
Fact: It is normal to fear movement when you are living with arthritis. Well, some discomfort during or after exercising may be there, particularly in the initial phase. But it does not mean that exercise is causing damage.
The key here is to learn to differentiate between ‘damaging pain’ and ‘normal discomfort’. Right guidance can help you understand this. It’s important to pay attention to your body and accordingly adjust your exercise. Start slow and gradually build stamina.
Here is another fact for you if you want to give complete rest to your aching joint(s). Prolonged inactivity may result in more stiffness, muscle weakness, and worsening of pain over time.
Remember: Movement is medicine, but it should be performed wisely. Mild muscle soreness or temporary discomfort can sometimes occur when you start a new exercise routine. However, if you experience sharp, severe, or worsening joint pain, it would be good to stop or modify the activity and seek professional advice.
#3 Myth: Only Younger People With Arthritis Can Exercise
Fact: Arthritis is more common in older adults, and they may benefit from exercise. Staying physically active can help maintain better joint health, freedom, and general well-being.
Research indicates that the elderly who perform regular physical activity often exhibit less pain, better movement, and an enhanced quality of life. You can do small things such as daily walks, yoga, cycling, or strength training and experience improvement in your joint health.
Regular exercise also aids with weight management and reduces the pressure on your joints.
What are Some Joint-Friendly Physical Activities?
Choose physical activities that:
- Are enjoyable
- You can perform easily
- Cause zero or minor discomfort
- You can do in the long run
Here are some examples of joint-friendly physical activities that do not put much strain on your joints:
- Walking
- Yoga
- Cycling
- Dancing
- Tai chi
- Light gardening
- Swimming
- Water exercises
If you want to opt for strength training, select weights or resistance bands that do not result in joint pain.
As your body starts adapting to an exercise, you can slowly raise the intensity over time.
When to Seek Medical Advice
Consult your doctor if you experience:
- Severe or persistent joint pain
- Significant swelling
- Redness or warmth
- Sudden worsening of symptoms
- Difficulty using the affected joint
If you have not exercised for a long time or have other medical conditions, seek advice from a healthcare professional before starting a new exercise routine.
Conclusion
Arthritis has a lot of myths associated with it. These myths often lead people to make wrong decisions.
The myth surrounding exercise when you have arthritis is a predominant one. By knowing facts, you can start exercising and improve your joint health. However, it is essential to consult an experienced physiotherapist to know the right exercises according to your age, health, and condition.
Also, it is important to note that if your condition does not improve or worsens, you must seek expert consultation from the best orthopaedic doctor in Chandigarh. Prompt assessment and timely treatment can make a huge difference.
Exercise right, get expert advice – Stay active and independent for years to come.