Exercise helps to relieve pain and stiffness in the joints
How can you consider starting an exercise program arthritis, to understand what is in your limits and what is the level of exercise can yield results.
By Mayo Clinic staff
Exercise is important for people with arthritis. Increases strength and flexibility, reduces joint pain, fatigue, and helps in the fight. Of course, when the joints are stiff and painful already attracts you down, the thought of walking around the block or swimming a few laps can make you cringe.
No need to run a marathon or swim the pace of an Olympic competitor, to help reduce the symptoms of arthritis. Even moderate exercise can relieve pain and help maintain a healthy weight. When inflammation is likely to immobilize you, exercise keeps moving. Not convinced yet? Learn more.
Why exercise is necessary
Exercise can help improve your health and fitness without harming your joints. With the treatment program in progress, exercise able to:
Strengthen the muscles around the joints
It helps to maintain bone strength
It gives more power and energy to get through the day
It 's easier to get a good night's sleep
They help to control weight
Do you feel better about yourself and improve your sense of well-being
While it may seem an exercise worsen pain and stiffness, this is not the case. Lack of exercise can actually even more painful and stiff joints. This is because the maintenance of muscle and surrounding tissue is critical to maintain strong support for the bones. Not lead to a weakening of the supporting muscles, creating more pressure on the joints.
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Consult a physician
Talk to your doctor about how exercise can adapt the treatment plan in progress. What types of exercise are best for you depends on the type of arthritis and which joints are involved. Your doctor or physical therapist can work with you to find the best exercise plan to give you the maximum benefit with the minimum deepen their joint pain.
Exercises for Arthritis
Your doctor or physical therapist can recommend exercises that are best for you, which may include:
Range of mobilization exercises
These exercises relieve the stiffness and increase the ability to move joints through their full range of motion. Range of mobilization exercises involve moving your joints through their normal range of motion, for example, raising his hands above his head or roll your shoulders back and forth. These exercises can be performed daily or every other day.
Strengthening Exercises
These exercises help build strong muscles that help support and protect joints. Weight training is an example of strengthening exercises that can help you maintain your muscle strength or increase the current. Strengthening your running every other day - but take an extra day off if joints are painful, or if you notice swelling.
Aerobic Exercise
Aerobic or resistance help with overall health. You can improve your cardiovascular system, helps control your weight and give you more strength. In this way you will have more energy to face the day. Examples of low-impact aerobics exercises that are easier on the joints, such as walking, cycling and swimming. Try to work your way up to 20 to 30 minutes of aerobic exercise three times a week. You can share is the time for 10 minutes, if the blocks that it is easier for the joints.
Other activities
Any movement, no matter how small, can help. If a workout or activity appeals to you, do not hesitate to ask your doctor if this is for you. Your doctor can give you the OK to try gentle forms of yoga and tai chi. Tai Chi can improve balance and prevent falls. Tell your teacher about your condition and avoid positions or movements that can cause pain.
Joint pain: Creams and gels for joint pain
How does it work?
Opinions differ on the effectiveness of topical analgesics over-the-counter. While many people say that these products can help relieve the pain of arthritis, research shows only modest benefits. Some products do not work better than placebo in reducing pain from arthritis. Salicylates appear to be more effective in muscle pain and capsaicin products are frequently used for pain from damaged nerves - such as neuralgia.
Are they safe?
The use of capsaicin creams can make your skin burn or sting, but it can reduce the discomfort after a few weeks of daily use. Wash hands thoroughly after each application, and avoid touching the eyes and mucous membranes. You may need to wear latex gloves.
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Local products available on painkillers?
Pills containing non-steroidal anti-inflammatory drugs (NSAIDs) are a common treatment for osteoarthritis, but it can irritate the stomach. In Europe, many doctors prescribe creams or gels NSAIDs, because they have a lower risk of stomach irritation. Some studies indicate that non-aspirin NSAIDs many creams and gels work as well as their oral counterparts.
In the United States, the Food and Drug Administration approved prescription gel containing NSAIDs diclofenac (Voltaren) in the treatment of osteoarthritis of the hands, wrists, elbows, feet, ankles or knees. Patch containing diclofenac is also available.
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In some cases, your doctor may prescribe a lidocaine patch (Lidoderm) for arthritis. The patches are approved in the U.S. for the treatment of a painful complication of shingles, but can be used for other types of pain - what is called off-label. Patches are placed on the skin over the painful joint for 12 hours at a time. Lidocaine numbs the area.
It 's the game of tennis weekend remains stiff and sore? Whether you travel to go back and hit you in the knee? If these and other small sorrows of life apparently, many people reach for the pad or ice.
Of course, you can also use the fast, effective strategies to relieve arthritis pain chronic arthritis - the trick is to know if heat or cold is the best choice for pain relief.
The heat therapy for arthritis pain
After a long day in the steam bath or shower, sipping a hot cup of tea or a warm bathrobe ingratiate can feel comforted and reassured. There is a reason, you can reach the heat when you need relief from pain and stress: The heat is relaxing. Stiff, sore and tense muscles can be relaxed and relieved with a little 'heat and joints affected by arthritis pain did not differ. Not only does the heat relaxes the muscles, but also stimulates blood circulation and improves circulation, helps to increase range of motion and reduces joint stiffness painful.
Cold treatment of arthritis pain
When joint pain causes burns, cool with cold water - the application of an ice pack or a bag of frozen vegetables (easier to wrap around the knee area) can help relieve the areas affected by arthritis. The cold therapy can reduce inflammation, a major cause of arthritis and stiffness. Placing a cold compress on swollen joint can also help to bring them to size, which will reduce the pain of arthritis.
Art of using hot and cold therapy
Hot and cold therapy, have their appropriate uses. Do not heat the pond, which is already hot, red and irritated, for example, should not be used to cool the pond, which is rigid and does not move well. Remember that the heat helps to relax the muscles, the cold helps to reduce inflammation and pain.
It 'also important to be careful when using hot and cold therapy to manage joint pain, or you might end up damaging your skin from the effects of a relatively extreme temperature.
Here are some tips for the safe use of heat treatment, such as pillows, pack heat, soak a towel in hot water, hot water bottle or water hot soak:
Make sure the temperature is too high, I will not put at risk of skin burns.
Put a cloth or towel between your skin and the heat source to prevent burns.
Do not apply heat to the skin, that is cut or damaged in any way.
Heat to not more than 20 minutes, in the course of time.
Tips for the safe use of equipment for cold therapy, such as a cold pack, a bag of frozen vegetables or a bag of ice:
Use a cloth or towel between your skin and the cold source to avoid irritation or damage.
Avoid cold therapy if you have circulation problems.
Never leave the cold application on the skin for more than 20 minutes, and do not allow your skin to become too cold.
If you notice your skin becomes numb, bubbles, bright red, or smudging, remove the source of the cold immediately.
After the use of heat or cold to painful joints, always evaluate your skin and look for signs of damage, such as changes in color, rashes or blisters.
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The transition between the hot and cold therapy provides excellent performance arthritis pain management, provided that each is properly applied.
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