Osteoarthritis Exercises: How Do You Start?

Arthritis and Exercise, How Do I Start?

People with arthritis should discuss exercise options with their doctors and other health care providers. Most doctors recommend exercise for their patients. Many people with arthritis begin with easy, range-of-motion exercises and low-impact aerobics. People with arthritis can participate in a variety of, but not all, sports and exercise programs. The doctor will know which, if any, sports are off-limits.

The doctor may have suggestions about how to get started or may refer the patient to a physical therapist. It is best to find a physical therapist who has experience working with people who have arthritis. The therapist will design an appropriate home exercise program and teach clients about pain-relief methods, proper body mechanics (placement of the body for a given task, such as lifting a heavy box), joint protection, and conserving energy.

Step Up to Exercise: How To Get Started!

• Discuss exercise plans with your doctor.
  
  
• Start with supervision from a physical therapist or qualified athletic trainer.
  
  
• Apply heat to sore joints (optional; many people with arthritis start their exercise program this way).
  
  
• Stretch and warm up with range-of-motion exercises.
  
  
• Start strengthening exercises slowly with small weights (a 1- or 2-pound weight can make a big difference).
  
  
• Progress slowly.
  
  
• Use cold packs after exercising (optional; many people with arthritis complete their exercise routine this way).
  
  
• Add aerobic exercise.
  
  
• Consider appropriate recreational exercise (after doing range-of-motion, strengthening, and aerobic exercise). Fewer injuries to joints affected by arthritis occur during recreational exercise if it is preceded by range-of-motion, strengthening, and aerobic exercise that gets your body in the best condition possible.
  
  
• Ease off if joints become painful, inflamed, or red, and work with your doctor to find the cause and eliminate it.
  
  
• Choose the exercise program you enjoy most and make it a habit.

How Much Exercise Is Too Much?

Most experts agree that if exercise causes pain that lasts for more than 1 hour, it is too strenuous. People with arthritis should work with their physical therapist or doctor to adjust their exercise program when they notice any of the following signs of strenuous exercise:

• Unusual or persistent fatigue
• Increased weakness
• Decreased range of motion
• Increased joint swelling
• Continuing pain (pain that lasts more than 1 hour after exercising)

The above information has been provided with the kind permission of the National Institute of Arthritis and Musculoskeletal and Skin Diseases (http://www.niams.nih.gov/hi/topics/arthritis/arthexfs.htm).