Arthritis Exercise

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For Exercising Safely

When to exercise Getting ready to exercise How to exercise Listen to your body Be gentle with yourself

When to exercise

Daily. If you miss a few sessions, you should start back at a lower level.

At the same time and place. Many people find it best to pick a time of day when they have the least pain and stiffness. For some people, exercise reduces morning stiffness.

After a hot shower or bath.

When your medication is having the most effect.

About two hours after a meal. Exercising with a full stomach can be uncomfortable.

Getting ready to exercise

Use heat or cold or both to relieve pain and stiffness.

Choose loose, comfortable clothing.

Wear comfortable shoes with good support. The soles should be non-slip.

Do gentle stretching exercises. This will help to avoid injury and to prevent soreness the next day.

How to exercise

Start slowly if you haven't been active recently. Do each exercise a few times and gradually increase the number of repetitions. It may take several weeks to work up to your full exercise program.

Do exercises slowly and steadily. Give muscles time to relax between each repetition.

Coordinate your breathing with the exercises. Don't hold your breath. Counting the exercises out loud will help you breathe deeply and regularly.

If a joint is inflamed, move it gently through its range of motion. Never force it! Talk with your physical therapist about how to adapt exercises during a flare.

Listen to your body

Stop exercising immediately if you have chest tightness or pain, severe shortness of breath, or feel dizzy, faint, or sick to your stomach. If these symptoms persist, call your doctor.

If you have muscle pain or cramping while exercising, stop and relax the muscle. Gently rub it. Then continue to exercise more slowly with gentler movements.

Exercise should stress your joints very little. Do not lift weights unless a therapist is supervising you.

Don't overdo. Stop immediately if you start having sharp pain or more pain than usual with an exercise. Pain may be a warning signal that an inflamed joint is being used too much. Next time, do fewer repetitions of each exercise or do them more gently. Other signs of overdoing include pain lasting two hours after you've stopped exercising or your joint symptoms are worse the next day.

Avoid becoming chilled while exercising because cold drafts can cause muscle tension. Wear warm clothing. If you exercise in a pool, the water should be 83–88° F.

Be gentle with yourself

Symptoms of arthritis come and go. Exercises that seemed easy yesterday may be too hard today. When this happens, cut back on the number of repetitions. You can add more exercises when you feel better.

If you notice a big change in the exercises you are able to do, call your doctor or therapist for advice.

Reproduced with permission from Arthritis Today, Jan/Feb 1987, by the Arthritis Foundation. For more information, please call the Arthritis Foundation's information line at 1-800-283-7800.

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Source: from "Arthritis", Harvard Health Publications, Copyright © 1999 by President and Fellows of Harvard College. All rights reserved. Used with permission of StayWell.