HY 09/07: Arthritis? Get Moving! | Lehigh Valley Hospital

Staying active can help ease achy joints

If you’re among the millions of Americans living with arthritis, you may wonder if exercise is your friend or foe. Many people with this condition fear that being active will damage their joints and invite more pain—and as a result, researchers have found, most people with arthritis don’t exercise enough, and one third of them avoid it altogether.

That’s exactly the wrong approach, says internist Stacey Smith, M.D., of Lehigh Valley Hospital and Health Network. “What people don’t understand is that exercise, in conjunction with medication, can reduce the pain of arthritis and improve their overall condition.” You’ll feel better if you keep those achy joints moving, and strengthening your muscles helps support the joints.

Ready for an anti-arthritis movement plan? It should include three components: flexibility, muscle-strengthening and aerobic (cardiovascular) exercise. Here’s how to get going:

Gender Matters

Who’s the most prone to arthritis? Obesity, smoking, repetitive stress or joint injuries, and a family history of the disease all raise your risk. So does being female:

Of the 100 different types of arthritis, 95 percent are more common in women, says rheumatologist James Ross, M.D. Shifting hormones (which can influence inflammation and pain) are thought to play a role.
Women are up to three times more likely than men to develop rheumatoid arthritis.
Of the 21 million people with osteoarthritis, about 16 million (three-quarters) are women.

Start slow. “Stretching and brisk walking are a good way to begin. Then, gradually add more cardiovascular exercise such as biking or water workouts to your routine over time,” says Smith’s colleague, rheumatologist James Ross, M.D. Aim for 30 minutes of low- or no-impact exercise daily.

Be gentle. “Water aerobics and swimming are the best activities for knee or hip arthritis because water supports your weight, taking the stress off your joints,” Ross says. Tai chi and yoga are good, gentle ways to increase flexibility.

Build strength. “Concentrate on strengthening the muscles around the arthritic joint,” says Sanghoon Kim, M.D., a physiatrist (a specialist in physical medicine and rehabilitation) at the hospital. “If you have knee arthritis, focus on the thigh muscles.” He recommends isometrics or light weights.

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Don’t overdo it. “If you have severe pain while exercising or pain that lasts for more than an hour after your workout, go a little lighter or try a different exercise,” Ross says.

If you have severe arthritis or questions about how to get started, talk with your doctor, a physical therapist or other qualified health professional.

Want to Know More about coping with arthritis or places to exercise safely, including the new Healthy You Fitness Center? Call 610-402-CARE or click here.

Published from Healthy You Magazine, September-October 2007

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