"My joints hurt; I thought I was supposed to rest them."- Nothing is further from the truth.
Osteoarthritis (OA) is the most common form of arthritis, it occurs when the protective cartilage (a firm, slippery tissue that permits nearly frictionless joint motion) on the ends of your bones wears down over time.
In osteoarthritis, the slick surface of the cartilage becomes rough; if the cartilage wears down completely you may be left with bone rubbing on bone. As a result, joint pain and stiffness may become severe enough to make daily tasks difficult.
Osteoarthritis symptoms can usually be effectively managed, although the underlying process cannot be reversed. Staying active and maintaining a healthy weight may slow progression of the disease and help improve pain and joint function.
An arthritis exercise regimen may be the last thing on your mind when you are tired and your joints ache, but it may be just what you need to ease pain and improve your energy level.
Not exercising weakens the muscles supporting the knee joint, creating more stress. Keeping your muscles and surrounding tissue strong is crucial to maintaining support for your bones. Weight lifting can help strengthen the muscles around your joint, increase your range of motion and reduce pain.
The right way to train away the pain
Consult with your doctor before starting any exercise program.
A physical therapist can teach you proper weight-lifting techniques and tailor a program that matches your needs and abilities.
Always warm up and cool down - The warm-up prepares the body for strenuous activity, while the cool down is to promote recovery and return the body to a pre exercise, or pre-workout levels.
E.g. Warm up perform 5 – 10 reps wall squats/ lunges/step-ups without weights.
E.g. Cool down perform 3 – 5 minutes of easy exercise e.g. slow jog/walk or cycling
Guidelines
Start with a weight that allows you to perform 3 sets of 8 to 10 repetitions with moderate effort. (Some people start with no weight at all.)
Lift weights slowly and evenly, sudden jerks or bounces can damage cartilage. Perform single leg exercises if you notice an imbalance between limbs.
Stay within the pain-free range of motion. Over time, you can gradually push your joint until you regain its full range. Expect a little discomfort. Your joints may complain at first, but they'll thank you in the long run.
Maintain a strong core – Include core exercises in your workout
If you have rheumatoid arthritis, give your joint a rest during a flare-up. As soon as the pain subsides, you can go back to lifting.
Listen to your body - the NIH states that arthritis patients should stop an exercise program if they notice unusual or long-lasting fatigue, increased weakness, decreased flexibility, increased swelling, or pain that lasts 1 hour or more after exercising.
Keep hydrated- this helps the heart more easily pump blood through the blood vessels to the muscles
Ensure that you properly stretch all muscle groups after your workout. Hold stretches for 20 – 30 seconds repeat 3 times.
For more information – Consult our Physiotherapist Today.
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