Whether or not you’re trying to resolve your arthritis naturally, or taking medication or awaiting surgery, you need to exercise.
You absolutely need to exercise.
If you don’t you run the risk of deconditioning.
Deconditioning simply means you experience functional decline from a lack of activity, and with respect to the musculoskeletal system, it usually results in muscle weakness and wasting and more joint stiffness or restriction – which are the last things you need if you’re trying to cope with arthritic joints.
So you need to exercise, but the problem most people with arthritis face is that exercising hurts and they also worry about making things worse, so here are 3 tips to help you navigate this tricky situation.
1- Reduce inflammation. Inflammation is responsible for a significant amount of pain in osteoarthritis and if you can reduce it, you can reduce your pain, which may allow you to move with significantly less discomfort. Supplementing with fish oils can help and I talk a bit more about that here
2- Be conservative. Think ‘movement’ not exercise. Your primary goal should be to move your joint so you at least retain the movement you have. By doing this alone consistently, you may find your range of movement gradually increases, but begin by doing only what is comfortable. Don’t force the movements. For the knee, I recommend bending and extending the knee, for the hip, try marching on the spot, fanning the hips in and out.
3- Try isometrics. Isometric muscle contractions allow you to engage your muscles without moving the joints. This means you can exercise the muscle and retain strength without risking pain or injury.
For the knee cross your right leg over the left at the ankle, and kick out with the left leg while resisting by pulling back with the right. Hold the contractions for 10 seconds and then swap over. Do 3 times
For the hip squeeze your knees together for 10 seconds, then push apart for 10 seconds resisting with your hands. You can also lift and push your thigh up and hold for 10 seconds while resisting with your hand and then pull downwards with your thigh while once again resisting the movement with your hand for 10 seconds. Perform all the contractions 3 times.
Maintaining your mobility and strength not only stops your tissues deconditioning, it also improves outcomes with many different treatment options. So whether you’re having rehab, taking drugs or supplements, or even having surgery, your response is going to be much better if your joints are as mobile and stable as possible.