Exercise and arthritis from health2008

What Are Range-of-Motion Exercises?

To help relieve pain, people with arthritis often keep their affected joints bent -- especially those in the knees, hands, and fingers -- because it's more comfortable in that position. Although this may temporarily relieve discomfort, holding a joint in the same position for too long can cause permanent loss of mobility and further hinder the ability to perform daily activities.

Range-of-motion exercises (also called stretching or flexibility exercises) help maintain normal joint function by increasing and preserving joint mobility and flexibility. In this group of exercises, gently straightening and bending the joints in a controlled manner as far as they comfortably will go can help condition the affected joints. During the course of a range-of-motion exercise program, the joints are stretched progressively farther until normal or near-normal range is achieved and maintained. This helps to maintain comfort while function is preserved.

In addition to preserving joint function, range-of-motion exercises are an important form of warm-up and stretching, and should be done prior to performing strengthening or endurance exercises, or engaging in any other physical activity. A doctor or physical therapist can provide you with instructions on how to perform range-of-motion exercises.

Why Should I Also Do Strengthening Exercises?

Strong muscles help keep weak joints stable and comfortable and protect them against further damage. A program of strengthening exercises that targets specific muscle groups can be helpful as part of your arthritis treatment.

There are several types of strengthening exercises that, when performed properly, can maintain or increase muscle tissue to support your muscles without aggravating your joints.

Some people with arthritis avoid exercise because of joint pain. However, a group of exercises called "isometrics" will help strengthen muscles without bending painful joints. Isometrics involve no joint movement but rather strengthen muscle groups by using an alternating series of isolated muscle flexes and periods of relaxation.

Isotonics is another group of exercises that involve joint mobility. However, this group of exercises is more intensive, achieving strength development through increased repetitions or by introducing increasing weight resistance such as with small dumbbells or stretch bands.

A physical therapistphysical therapist or fitness instructor (preferably one who has experience working with people with arthritis) can tell you how to safely and effectively perform isometric and isotonic exercises.

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