5 Best Exercises to Avoid Rheumatoid Arthritis Pain
Exercise can help people with rheumatoid arthritis (RA) relieve pain and stiffness in their joints. During a flare, stretching and exercise may be particularly beneficial.
RA patients who exercise may experience less pain than those who do not. Exercise can help you feel better by reducing discomfort, improving joint function and flexibility, increasing range of motion, and boosting your mood.
Before beginning any exercise program, seek medical advice and consult with a doctor and a physical therapist to create a customized exercise plan.
Best exercises for RA pain
The exercises listed below can help alleviate the pain, stiffness, and other symptoms associated with RA:
1- Stretching
Stretching can help to increase range of motion, enhance flexibility, and minimize stiffness. Stretching on a regular basis, preferably first thing in the morning, is critical for RA symptom relief. - person's optimal stretching routine would be different, depending on which joints are affected and what symptoms are present. Stretches, on the other hand, often involve moving the knees, wrists, and elbows slowly and gently.
A standard stretching routine might include the following:
- Warm-up for 3–5 minutes by walking in position or pumping arms while sitting or standing.
- Before releasing each stretch, hold it for 10–20 seconds.
- Rep each stretch 2–3 times more. People who stretch with a yoga strap may find it easier to maintain proper form.
Many people would benefit from working with a physical therapist who is familiar with RA to learn how to do the stretches that are right for them.
2- Walking
Walking is a low-impact activity that can improve physical fitness, heart and joint health, and mood.
Even if the walking is not strenuous, it is important to wear proper footwear and remain hydrated. It's usually best to walk slowly at first and then pick up the pace as soon as possible.
3- Flowing movements, such as tai chi and yoga
Deep breathing, fluid motions, gentle poses, and meditation are all part of tai chi and yoga. They improve flexibility, balance, and range of motion while lowering stress levels.
DVDs of tai chi or yoga exercises designed especially for people with RA are available.
4- Pilates
Pilates is a low-impact exercise that strengthens the muscles that surround the joints. People who are new to Pilates can start with a mat-based routine rather than a machine-based routine to develop muscle strength safely.
5- Water exercises
Water helps support body weight, but water exercises don't put a lot of strain on the joints.
Swimming, water aerobics, and other gentle water exercises will help you gain flexibility, stamina, and aerobic conditioning. They can also help with joint stiffness and tension.
6- Cycling
Since RA raises the risk of cardiovascular disease, it's important to maintain a healthy heart. Riding a stationary bike is a safe way to move your joints and boost your cardiovascular fitness.
Cycling can minimize fatigue, improve range of motion and leg strength, and increase stamina, in addition to improving aerobic conditioning.
7- Strength training
Strengthening the muscles that surround the affected joints will help you gain strength while also reducing pain and other RA symptoms.
One of the most effective ways to challenge the body and develop muscle over time is to use a resistance band. A physical therapist who specializes in RA patients should be able to recommend appropriate exercises.
8- Hand exercises
As a result of RA, one's ability to use his or her hands can be limited. Squeezing a tension ball, bending the wrists up and down, slowly curling the fingers, spreading the fingers wide on a table, and slowly curling the fingers can all help improve hand strength and flexibility.
9- Gardening
Gardening has the added advantage of enhancing mood in addition to being a means of exercise. People should treat their bodies with care, function slowly, and avoid overstretching their muscles and joints.