Inflamed Joints Love to Move – Why Exercise with Arthritis
“Inflamed Joints Love to Move!” - Dr. DiGioia
It may seem counterintuitive to move your hurting joints to lessen the pain and improve strength. But that is exactly what research has proven and orthopaedic surgeons and physical therapists recommend.
Exercise is considered the most effective, non-drug treatment for reducing pain and improving mobility in patients with osteoarthritis. It can actually help decrease bone and joint pain and slow the progression of arthritis.
Problem: The Majority of Arthritis Patients are Inactive
Despite demonstrated benefits to exercising with arthritis, many patients do not exercise regularly. About 41% of arthritis patients are inactive, mostly due to these four types of barriers:
Physical: pain and fatigue
Psychological: lack of motivation and fear
Social: lack of support system
Environmental: lack of access, transportation, money
Treatment: What Exercise Can Do for You
When it comes to what’s best for your arthritis symptoms, the benefits of physical activity outweigh the barriers. By prioritizing movement and exercise, arthritis patients can reach more optimal function and slow the progression of the condition – meaning more mobility, for longer.
Exercise Improves Strength and Prevents Injury
It is important to note that osteoarthritis is caused by the body’s attempt to heal a mechanical injury to a joint. Therefore, using proper form when exercising is very important. In addition to prioritizing exercise in general, focus should be placed on using proper form for the exercises to reduce the risk of a mechanical injury.
By using your muscles regularly, you will build up strength. Strong muscles help to support and properly align joints. When joints are properly aligned, the risk of mechanical injury to a joint greatly decreases.
Exercise Decreases Pain
Although it may hurt in the moment, exercise actually decreases arthritis pain over the long term because it strengthens and stabilizes joints, lessening discomfort. Moving your joints also improves circulation and blood flow.
Consistent exercise can contribute to weight loss, decreasing the pressure on your joints by five to six pounds for every one pound of body weight lost.
A 2001 study published in the Journal of Rheumatology found that people with knee osteoarthritis who participated in a strength training program for four months experienced a 43 percent decrease in pain.
Exercise Improves Mobility and Function
Also referred to as flexibility or stretching, mobility exercise is all about maintaining a good range-of-motion (ROM) in joints. Movement reduces muscle deconditioning, and dependency at the same time as protecting cognitive function, social interaction and dignity.
A systematic review of 18 studies by the American Family Physician found that resistance training in patients with people with knee osteoarthritis improved muscle strength in 64 percent of the studies and improved function in 79 percent of the studies.
Exercise Slows the Progression of Arthritis and Improves Surgical Outcomes
Regular physical activity can keep the muscles around affected joints strong, decrease bone loss, and may help control joint swelling and pain. Exercise replenishes lubrication to the cartilage of the joint and reduces stiffness and pain, slowing the progression of the wear and tear on your joints. Research also shows that people who establish an exercise routine in the months preceding total joint replacement surgery have better surgical outcomes and faster healing times.
Exercise Improves Mood and Reduces Stress
There is a clear connection between physical and mental health, especially in arthritis patients. The physical pain from arthritis contributes to poorer mental health, which then leads to more physical pain and decreased healing. Exercise has been proven to improve arthritis pain, function, mood, and quality of life in arthritis patients.
A 2015 study by Arthritis Research and Therapy found that exercise is associated with reductions in depressive symptoms among selected adults with arthritis and other rheumatic conditions. The findings also suggest that exercise may improve other outcomes including physical function, pain, quality of life, and anxiety.
Exercise increases endorphin levels in your body helping to decrease anxiety, improve mood and well being, and promote a state of relaxation.
You can read more about the benefits of exercise on mental health in our previous blog series.
No matter what your history of exercise is, you can start from anywhere to begin experiencing all of the physical and mental health benefits that an active lifestyle brings. Stayed tuned for next week’s blog on how to establish a routine for exercising.