Many of us are inclined to decrease our activities when experiencing inflammation and pain from arthritis.
However, osteoarthritis sufferers who reduce exercise drastically are likely to experience a more rapid progress of symptoms, with muscles losing strength, tone and flexibility, motions in the joints becoming limited, bones becoming thin and cartilage becoming thin and softening.
While it is likely that you will have to adjust your activities to suit the need of your joints, there are many exercises still available to suit you and your specific joint problems.
It is now widely accepted that any type of movement is an important part of your treatment for osteoarthritis as it fights the debilitating effects of the disease in three major ways: • Exercise encourages the flow of synovial fluid into and out of the cartilage • Exercise strengthens the supporting structures (muscles, tendons, ligaments) and increases the range of motion, shock absorption and flexibility of the joints • Exercise allows better movement as it gives you better biomechanics (coordination and timing of movements) Developing an Exercise Program to Suit Your Health As you may already have osteoarthritis and have damaged one or more joints, thus straining the supporting structures and muscle balance, it is important to develop a program that is suited to your level of fitness and health.
This can be done with the support of a physician, physical therapist or exercise physiologist.
Your program should be designed to improve your strength, aerobic capacity, flexibility and balance.
It is always important to remember that you should never experience joint pain when exercising and that you should not overdo by pushing yourself, but rather aim at doing a little more over time, giving your body a chance to adapt thus developing your strength and health.
Suitable Exercises for Sufferers of Osteoarthritis Walking at a brisk pace is the easiest and simplest exercise, as it is low-impact and easy on your joints.
Walking strengthens your cardiovascular system and tones your body.
It improves the flexibility in your hips and lower limbs, improves your control of balance while decreasing your body fat, reducing strain on your knees.
Bicycling puts less strain on your joints and may therefore be more suitable for people with more severe forms of osteoarthritis of the hips, knees and feet.
The rotational movement of bicycling is especially beneficial to the cartilage and it is a great conditioning exercise, building bone strength and density.
Water exercises are very popular as they do not place any stress and strain on your joints and are sometimes the only suitable exercises that do not cause pain.
You do not have to be a great swimmer as you can use a flotation device and remain in the shallow end of the pool.
It is possible for you to do stretching, strengthening and aerobics in the water.
Stretching is a really great exercise for osteoarthritis but it is very important to stretch correctly or you can do a lot of damage.
If your joints are stiff you should begin by working with a physical therapist or a join a class for arthritis sufferers.
Yoga is a wonderful exercise for stretching, strengthening and toning your body and most postures are easy on the joints with certain postures even helping to improve your biomechanics.
Pilates is another great form of exercise for anyone with osteoarthritis, as it can be geared towards people with joint restrictions, improving strength, flexibility and core stability.
T'ai Chi Chuan gently exercises muscles all over your body, with movements that are slow, circular and continuous.
It places no strain on any part of your body or joints and improves the range of motion in your joints.
Beginning a new exercise program may create a little soreness or stiffness in your body but once the exercises are done properly your body will adapt to the new movements and demands.
Exercising with a friend, family member or even joining a class is a great motivator and remember that exercising regularly ensures good joint health.