Relieve Arthritis Symptoms

by Joanne Insull

Arthritis refers to over 100 different types of diseases, from osteoarthritis (the most common), to rheumatoid arthritis (an autoimmune disease), to gout, lupus, etc. According to the Centers for Disease Control, 46 million American adults have some form of arthritis, and in Upstate New York, about 31% of us have doctor-diagnosed arthritis.
The common element is all of these diagnoses is pain. Unfortunately, most of us diagnose ourselves, and do not report this pain to our physician until it becomes pretty severe. People do not take arthritis very seriously, and perceive it as an inevitable result of getting older. They stop exercising and move as little as possible because of the pain. This can result in decreased ability to move, resulting in more pain and stiffness.
Exercise is an important tool in the management of arthritis. If joints aren’t moved each day, they lose range-of-motion and will eventually lose the ability to do everyday tasks. Regular exercise also increases the circulation of fluid to the joints to nourish and lubricate them, which can help decrease pain.
Stretching is the gentlest exercise. It helps to move joints and lengthen muscles. Stretching before you get out of bed in the morning and before you go to bed at night will help you move more easily and will decrease stiffness. Range-of-motion is another gentle form of exercise. It involves moving a joint in every direction. This helps with circulation to the joints and maintaining the ability to keep moving. Cardiovascular exercise like walking, swimming, or biking helps to circulate joint fluid also. Cardiovascular exercise helps to increase endorphins, the body’s own pain reliever. Using weights helps strengthen muscles to support the joints so they don’t need to work as hard.
How can you start an exercise program? It is important to start out slowly. Walking for five minutes in the morning and evening is a good start-off point. Gradually increase your time in small increments of 2-3 minutes each time. Combine it with stretching twice a day. If you want more guidance, consult with a physical therapist for a customized at-home exercise program. If you currently exercise, and your program is working and not causing additional pain, add some stretching or resistance training. If you are having pain, it may be time to rework your program.
For most people with arthritis, a water exercise program is a great way to exercise. The water permits easier movement. People weigh less in water, thus placing less stress on the joints. The resistance of the water against the body helps to decrease inflammation and strengthen muscles. Whether simply walking in a pool or taking a structured exercise class, water is a gentle way to
decrease pain and increase mobility. For more information about exercise and arthritis, call the Arthritis Foundation at (585) 264-1480. They offer exercise classes on land and in the water.

ABOUT THE AUTHOR
Joann Insull is Program Director, Arthritis Foundation, Upstate New York Chapter.