Millions of people around the world are affected by arthritis. Two of the most common types of arthritis are rheumatoid arthritis and osteoarthritis. Both of these types lead to joint pain, stiffness, tenderness, etc. Most people believe that physical movements would harm their joints and worsen the pain.
Contrary to what people believe, exercising can actually help an arthritic knee. In fact, regular exercise can decrease the severity of stiffness and swelling, and other symptoms of arthritis pain. People with rheumatoid arthritis should all the more be physically active and do light exercises daily to improve their condition. Exercising improves joint flexibility and function, reduces painful symptoms to a great extent, boosts mood, and increases range of motion.
A complete lifestyle change is required to improve the condition of arthritis pain. Reduction in swelling, pain, inflammation will not vanish in a week or a month. You will have to exercise every day, eat healthy, and increase your intake of natural supplements for arthritis pain. It is the best way to cure arthritis pain holistically.
Take a look at the best exercises for arthritis pain:
Never underestimate the power of stretching. It can improve your range of motion, reduce stiffness, and improve joint flexibility. The best time to do stretching is in the morning to relieve the symptoms of arthritis. It would be best to stretch daily. The stretching routine would be different for each individual as it will depend on the joints you are targeting. Regardless of the affected joints, stretching includes slowly and gently moving your hands, elbows, and knees. Start by warming up your body by walking for five minutes. Next, stretch your body and hold each stretch for 20 seconds, and release. Repeat each stretch three times. Finish the routine with deep breathing. Your body should feel relaxed.
If your symptoms are severe then it would be best to do your routine stretching under the supervision of a physiotherapist or a family member so that you do not injure yourself.
Another great form of low-impact exercise is walking. It also helps with joint health, boosting energy and mood, and heart health. It will help you stay fit and increase stamina. Make sure to stay hydrated throughout the exercise and wear proper gear while you walk. Walking should not be exhausting or strenuous. It would be best to walk at a slow pace and gradually increase the pace. Make sure that by the end of this exercise you are not out of breath or injuring yourself.
Yoga is a great way to relieve symptoms related to arthritis and inflammation. It would be best to combine it with gentle poses, meditation, and deep breathing. Regular yoga would increase range of motion, balance, and increase flexibility. It would also help to reduce stress and anxiety. A calm state of mind would help you manage the symptoms in a much better way. Yoga offers a range of poses that are specifically helpful for people dealing with arthritis. therefore, make sure to stick to light poses and exercises that will help you get rid of the discomfort and pain.
Water exercises or aerobics are the best exercises for you if you are overweight or obese. Since water helps support body weight, exercising in water will not affect your joints. In fact, you will be able to carry out high-impact exercises in water with little or no effect on your knees and joints. It would increase the strength and health of your knees. Along with that, it would help with aerobic conditioning, flexibility, and range of motion. In the long run, it would help reduce joint stiffness and stress to a great extent.
This does not include using heavyweights in the gym. However, it would be best to strengthen your muscles around the infected joints to increase and improve strength and flexibility in the joints. Along with that, strength training will help reduce pain and other arthritis symptoms.
The best way to start strength training would be by using resistance bands to build muscle and strengthen your joints and body. A physiotherapist, in this case, would help you immensely by guiding you through the regime and process.
Most people struggling with rheumatoid arthritis do not know that along with inflammation and pain, they are also at risk of developing cardiovascular disease. It is important to take care of your heart health as well. In this case, you must indulge in an exercise that keeps your joints healthy and improve your cardiovascular fitness as well.
Cycling is a great way to keep your joints and your heart fit. Along with that, it reduces stiffness and swelling in the joints. It also helps increase and improve leg strength and range of motion. A great way to safely build endurance and improve joint health through cycling is by using a stationary bike.
How to Reap Maximum Benefits from the Above Exercises?
- Use comfortable accessories like slip-resistant yoga mats, proper shoes, loose-fitting clothes, a water bottle, and light music.
- Mix varieties of exercises. Create your regime according to your convenience and comfort.
- Make sure to never over exhaust yourself. The aim is to reduce inflammation and pain. There shouldn’t be any discomfort at any given point.
- Be consistent and regular with your exercises. Practice every day. Reduce the intensity, if you feel tired or exhausted on some days, but never skip these exercises.
To conclude, it is important to remain active and consistent to achieve meaningful results. It would be best to take regular doses of herbal supplements for arthritis to speed up the healing process. Make sure to always consult a professional before beginning the exercises.