Best Exercises for Rheumatoid Arthritis Pain
Rheumatoid arthritis (RA) is very taxing on the joints, and many patients tend to minimize their movements, hoping to relieve some of the pain. And while that is understandable, it is not an effective way to control joint pain. Despite being initially uncomfortable, physical activity has been proven to be one of the best pain relievers for people with rheumatoid arthritis. The proven benefits range from increase in range of motion and flexibility, enhanced joint function, and improved moods.
Notably, before attempting any exercise programs, it is essential to consult your doctor for the go-ahead, and afterwards, work with a credible physical therapist to develop a program that suits your condition.
Best Exercises for Rheumatoid Arthritis Pain
There is a wide range of exercises that your therapist can recommend based on the severity of your condition and health status. However, the most effective exercise for relieving rheumatoid arthritis pain are:
1. Stretching
Stretching is one of the most popular exercise routines, even for healthy people. For RA patients, it can be particularly great for reducing stiffness in the joints and increasing the range of motion and flexibility. For best results, you should try to do it every morning.
Notably, not all stretching routines are the same, and that's why it's essential to work with a trainer who will recommend the right program for you.
Nonetheless, whichever program you make, you can expect that every routine will start slowly and gently progress to taxing movements of the joints. The common phases of a stretching routine include:
3. Pilates
This is another low-intensity exercise that works out and strengthens the joints and the surrounding muscles. For your initial attempts, it is more sensible to start on the mat and then move to the machines when you get more comfortable.
4. Cycling
Cardio exercises are especially recommended for RA patients, since the condition increases the risk of heart diseases. Cycling (ideally on a stationary bike) is a safe and effective way of not only exercising your joints and reducing stiffness, but also improving your cardiovascular fitness and endurance.
5. Strength Training
Training with small weights, and resistance bands can strengthen the muscles around the joints and improve blood circulation - which helps to alleviate most of the pain. Notably, strength exercises are generally quite risky, and you should never attempt them without first consulting a physical therapist.
6. Hand Exercises
RA can also affect the joints in the hands and shoulders, leading to limited mobility. Hand exercises such as methodic curling of the fingers and wrists or squeezing a stress ball can help increase flexibility and endurance, and subsequently reduce pain.
7. Gardening
Tending to your garden may not be the most exciting thing, but it is an excellent form of exercise for the entire body and brain. Just remember to be gentle and not overwork your joints while at it.
8. Water Exercises
Activities such as swimming and other water aerobics can significantly increase your flexibility and body strength if done regularly. Since water supports most of your body weight, these exercises do not strain your joints, but instead, relieve them of stress and stiffness.
Notably, before attempting any exercise programs, it is essential to consult your doctor for the go-ahead, and afterwards, work with a credible physical therapist to develop a program that suits your condition.
Best Exercises for Rheumatoid Arthritis Pain
There is a wide range of exercises that your therapist can recommend based on the severity of your condition and health status. However, the most effective exercise for relieving rheumatoid arthritis pain are:
1. Stretching
Stretching is one of the most popular exercise routines, even for healthy people. For RA patients, it can be particularly great for reducing stiffness in the joints and increasing the range of motion and flexibility. For best results, you should try to do it every morning.
Notably, not all stretching routines are the same, and that's why it's essential to work with a trainer who will recommend the right program for you.
Nonetheless, whichever program you make, you can expect that every routine will start slowly and gently progress to taxing movements of the joints. The common phases of a stretching routine include:
- A warm-up - Typically 3-5 minutes of brisk walking or pumping up the arms while standing or sitting in position.
- A number of stretches of varying intensity, where each stretch is held for 10-20 seconds.
- A cool-down session.
2. Walking
If you're not able to do high-intensity exercises, a low-impact activity like walking would be an ideal alternative. Walking is essentially an aerobic exercise that works out your entire body, especially the heart and joints, and consequently makes them stronger. It can also improve your moods.
Depending on the severity of your pain, you may want to start with a slow walk and increase the pace when your body gets sufficiently warmed up. Also, it is advisable to keep yourself hydrated throughout the walk, and to wear comfortably fitting shoes to reduce the pressure on your joints.
If you're not able to do high-intensity exercises, a low-impact activity like walking would be an ideal alternative. Walking is essentially an aerobic exercise that works out your entire body, especially the heart and joints, and consequently makes them stronger. It can also improve your moods.
Depending on the severity of your pain, you may want to start with a slow walk and increase the pace when your body gets sufficiently warmed up. Also, it is advisable to keep yourself hydrated throughout the walk, and to wear comfortably fitting shoes to reduce the pressure on your joints.
3. Pilates
This is another low-intensity exercise that works out and strengthens the joints and the surrounding muscles. For your initial attempts, it is more sensible to start on the mat and then move to the machines when you get more comfortable.
4. Cycling
Cardio exercises are especially recommended for RA patients, since the condition increases the risk of heart diseases. Cycling (ideally on a stationary bike) is a safe and effective way of not only exercising your joints and reducing stiffness, but also improving your cardiovascular fitness and endurance.
5. Strength Training
Training with small weights, and resistance bands can strengthen the muscles around the joints and improve blood circulation - which helps to alleviate most of the pain. Notably, strength exercises are generally quite risky, and you should never attempt them without first consulting a physical therapist.
6. Hand Exercises
RA can also affect the joints in the hands and shoulders, leading to limited mobility. Hand exercises such as methodic curling of the fingers and wrists or squeezing a stress ball can help increase flexibility and endurance, and subsequently reduce pain.
7. Gardening
Tending to your garden may not be the most exciting thing, but it is an excellent form of exercise for the entire body and brain. Just remember to be gentle and not overwork your joints while at it.
8. Water Exercises
Activities such as swimming and other water aerobics can significantly increase your flexibility and body strength if done regularly. Since water supports most of your body weight, these exercises do not strain your joints, but instead, relieve them of stress and stiffness.
