Perform 10 Moves That Fight Against Arthritis And Bring Back Flexibility In The Joints
Being diagnosed with arthritis isn’t something the doctor or the patient
is ever happy with. It hinders everyday activities, and for those who are
fitness enthusiasts, it will compromise their workouts. According to the
Centers for Disease Control and Prevention, from 2013-2019, an estimated
54.4 million US adults had been told by doctors that they had some form of
arthritis.
With that said, I am pleased to inform you that with some modifications,
you can regain flexibility in the joints that are suffering from arthritis
and improve your tolerance to exercise and daily movements.
Below you will find the best moves that fight against arthritis that have
been provided and viewed by the best doctors and personal trainers in the
field of arthritis.
⚫ Walking: William R. Sukala, MS, CSCS, explained in an
interview with Weightwatchers that losing weight goes hand-in-hand with
reducing the pain and regaining the flexibility of your joints that are
suffering from arthritis. Eric Robertson, who is a Physical Therapist in
Denver, agrees with Sukala; he told WebMD in an interview that “Cartilage
is like a sponge and it gets nutrients from the compression and
decompression of your body weight as you walk.”
Chair Leg Raises:
Lesley Hlad, a doctor of physical therapy in the arthritis rehabilitation
service at Duke University’s Center for Living in Durham, said in an
interview with Health.com that the chair leg raises helps you control your
range of motion with your legs and less with your arms.
Pilates:
Tresa Sauer, a personal trainer at the YWCA of Minneapolis, was kindly
able to explain to Health.com that doing Pilates is a great way to
stabilize and strengthen your joints. She suggests that people suffering
from arthritis should do the shoulder bridge exercise.
Bicep Curls:
I know what you’re thinking: if you have aching joints in your arms how
are you supposed to lift weights? Well this exercise will be done with
light hand weights or a tensor band, explains Danielle Anderson, a
personal and adaptive trainer at Advocate Good Shepherd Hospital in
Barrington. She told Health.com that building up your endurance will help
strengthen your joints and build muscle which will help with daily
activities.
Zumba Fitness:
Most people wouldn’t think twice about doing Zumba if they’re suffering
from arthritis. But exercise physiologist Caryn Locke of Caryn’s Studio in
Waite Park, tells Health.com that Zumba not only burns calories but does
it without jarring your joints. She adds that Zumba is mostly about
movement and fluidity.
Qi Gong:
Sometimes the best exercise is the one that is outside of your comfort
zone. Tess Franklin, an exercise physiologist at OSF Saint Anthony Medical
Center in Rockford, Ill, teaches Chinese exercises. Franklin said to
Health.com that this exercise is more about strengthening your core
muscles in the abdomen area by trying to maintain posture and
balance.
Elliptical Machine:
Personally, this exercise has done wonders for me. I currently have
arthritis in my knee, and I use this machine each time I go to the gym. I
start slowly and work my way up. My endurance has increased and it also
provides secondary strength to my arms.
Gardening:
I know what you’re thinking ‘gardening is not an exercise.’ On the
contrary; gardening is an incredible exercise that also has hidden
benefits that you may not have been aware of. Manu Mathews, MD, a pain
expert at the Cleveland Clinic, in Ohio, explains to Health.com that
exercise can help boost endorphins, which are feel-good chemicals that can
help ease depression. If you were unaware, depression has been linked to
RA (Rheumatoid arthritis).
Wall Squat:
William Oswald, DPT, a physical therapist and clinical instructor of
rehabilitation medicine at NYU Langone Health, mentioned in an interview
with WebMD that strong muscles will support and strengthen your joints. He
adds that strengthening the lower body can take some pressure off the hip
and knee joints.
Knee to Chest:
Oswald also explained to WebMD that doing range-of-motion exercises can
help with stiffness and improve flexibility. For the hip, he suggests
doing the ‘knee to chest’ exercise.
Exercises to Avoid:
Oswald also added that for those who are suffering from arthritis, they
should avoid high-impact exercises to start. For example: do not jump on a
treadmill and start running at full speed, you need to ease your muscles
and joints into it. He adds that the impact could stimulate the cells that
are repairing the cartilage.
So these are just some of the best moves that fight against arthritis. I
would suggest that you consult your doctor or a personal trainer before
you put a workout routine together, just to be on the safe side.
