The Role of Exercise in Managing Arthritis Pain
Arthritis is a common condition that affects millions of people worldwide, causing pain, stiffness, and reduced mobility in the joints. In this blog post, we'll explore the role of exercise in managing arthritis pain and improving overall joint health.
There are two main types of arthritis: osteoarthritis and rheumatoid arthritis. Osteoarthritis is much more common than rheumatoid arthritis and is what we will be referring to in this blog. Osteoarthritis is a condition in which the cartilage that covers the joint surfaces begins to break down. This can cause a narrowing of the joint space, stiffness of the joints, and inflammation build up in the joint which can further cause pain and stiffness.
Exercise has been shown to be very effective at combating arthritis in a variety of ways. Exercise involves loading your joints. The action of loading your joints releases synovial fluid which helps to lubricate the irritated cartilage and acts as a natural healing balm to the joint. Exercise also helps maintain joint range of motion, which decreases the feeling of stiffness that arthritis can cause. Finally, exercise strengthens the surrounding musculature which helps to maintain the stability and health of the joint.
There are many types of exercise that are beneficial for arthritis management from low-impact aerobic exercise (i.e. walking, swimming) to strength training (exercising with weights and external resistance) and high-intensity interval training (a mixture of exercises performed with an elevated heart rate). A well rounded exercise routine will mix all of these types of training together. To best combat the effects of arthritis, it is important to regularly load your joints and also allow those joints to go through their full range of motion.
If you are considering starting an exercise routine on your own, it is smart to start slowly and build an aerobic capacity base before adding too much intensity to your joints. If you are not sure how to start this on your own, this type of exercise is often found in “functional fitness” facilities. When choosing a functional fitness routine, you want to make sure that you are receiving a proper warm-up, proper instruction on the exercises, you are given time to practice the exercises, and given advice on how to make modifications depending on your specific needs. If you have found a place that does all of those things well, then stick with it! If you have specific pain that is limiting you from starting an exercise program, that is when seeking physical therapy can be invaluable.
In conclusion, a regular exercise routine that is designed to move your joints throughout their full range of motion regularly and load your joints progressively may be the best drug we have to fight the pain of osteoarthritis. The sooner you can incorporate exercise into your daily routine, the more likely you will maintain healthy joints throughout your life spain. If you need any help getting started, please reach out to one of our physical therapists and fitness coaches at Outlast Health and Performance.
Shannon Hall, PT, DPT