Exercise for Arthritis: The Best Training to Relieve Joint Pain and Stiffness

If you have arthritis, going jogging may seem more harmful than good to your joints. However, although it looks counterintuitive, physical activity may have been ordered by a doctor.

About 54 million people in the United States Diagnosed with arthritisAn inflammatory condition that causes pain and swelling in the joints.

These symptoms can also interfere with people’s movements. Almost 24% of people with arthritis are not physically active (compared to about 18% of people without a condition). Centers for Disease Control and Prevention (CDC).

“In general, people with arthritis tend to want to ease it or not exercise too much.” Brian Andnian, MD, A rheumatologist and assistant professor of medicine at Duke University School of Medicine, told LIVESTRONG.com. “But proper exercise is probably one of the most beneficial things they can do to help their joints.”

Osteoarthritis, the most common type of arthritis in the United States, occurs when the cartilage around the ends of the bones (such as the knees and hands) is destroyed. This is one of the reasons known as “wear” arthritis. But in a sense, the definition can be misleading.

“The’wear’ component is actually much more specific,” he says. Joseph Gary, MD, Visiting Professor of Clinical Family Medicine, University of Illinois School of Medicine, Rockford. “It’s not that much movement or exercise.”

Rather, osteoarthritis can be caused by joint overload, overweight, maybe, or carrying a lot of heavy objects at work, he explains. Injuries to joints such as those caused by playing sports Risk of osteoarthritis, He says.

However, exercise helps relieve the pain of osteoarthritis as well as other inflammatory arthritis, including rheumatoid arthritis and psoriatic arthritis, says Dr. Andnian.

Ready to get started? Here’s a closer look at why exercise is so beneficial to people with arthritis and how to start exercising safely.

According to, exercise can reduce pain, improve joint function, and improve the quality of life for people with arthritis. CDC..

An early study of exercise and arthritis published in the Journal in January 2008 Arthritis and rheumatismPeople with arthritis who participated in the exercise program were found to have less pain and malaise at the end of 8 weeks than those who did not exercise. In addition, pain and malaise decreased after 6 months.

Recent studies have confirmed these findings and conclude that even short-term activities can help prevent exacerbations of joint pain. In a study published in May 2019 American Journal of Preventive MedicinePeople with joint pain who had moderate to intense activity for one hour a week were less likely to develop the disorder after four years than those who were inactive.

“Any exercise for people with sedentary arthritis will help. Even minutes here and there will be summed up little by little.”

Exercise can help relieve joint pain in several ways, says Dr. Andnian. For starters, physical activity can strengthen the muscles that surround the joint, which helps to relieve some of the pressure from the joint itself, he says. It also helps you sleep better and it can also help relieve pain.

Another way exercise can help relieve the symptoms of arthritis is to reduce the levels of inflammation in the body that are characteristic of arthritis, he says.

“I think exercise is an anti-inflammatory treatment,” says Dr. Andnian. “We know that there are quite powerful ways to exercise. [regulating] Method Immune system It works. “

Specifically, he explains that fat is more pro-inflammatory than lean muscle mass and tends to be more anti-inflammatory and beneficial to arthritis.

Dr. Andonian says that both aerobic exercise and strength training improve body composition, so doing one or the other ideally can improve the symptoms of arthritis.

Other types of activities you may want to try include range of motion and body recognition exercises. American College of Rheumatology..

In addition to some examples of these four major types of exercise, there are good options for people with arthritis:

If you’re just starting out with an exercise program, one of the best things you can do is commit to the activity you want to do and it will fit your schedule and lifestyle.

“Maintaining the program in the long run must be fun,” says Dr. Andnian.

The CDC recommends that adults do at least 150 minutes of moderate intensity aerobic exercise or 75 minutes of strenuous exercise each week, but if they do not exercise much (if any), take the time. Try to reach that goal slowly, says Dr. Andnian.

“Any exercise for people with sedentary arthritis will help,” he says. “Even if it’s a few minutes here and there, it will be added little by little.”

Before starting a new exercise program, it’s a good idea to let your doctor know what you’re doing, says Dr. Andnian. Your healthcare provider may be able to refer you to another healthcare professional, such as a physiotherapist. They can even design a training plan for you and help guide you through exercise.

You will probably feel some stiffness and swelling for 6-8 weeks after you start exercising. CDC.. But that’s okay.

“A little pain isn’t necessarily a bad thing, especially if it’s starting to work to some extent over time,” says Dr. Andnian.

That said, he says, you can change certain exercises to make them more comfortable. For example Osteoarthritis of the kneeYou can try starting a walking program, but avoid climbing many hills. Or, if you want to try cycling but have arthritis in your spine or lower back, it’s a good idea to sit on your bike in a reclining position. This will make you more comfortable.

Even if the arthritis has recurred, it is advisable to exercise.

“Many people stop all activities altogether,” he says. “It’s a good idea to stay as active as possible in the comfort zone, even with light activities such as range-of-motion exercises.”

The CDC recommends that you contact your doctor if you experience constant, sharp, stinging pain, dragging, redness in your joints, or “hot” pain.