If you have stiff, achy joints from arthritis, the last thing you may think about doing is getting some exercise. However, being sedentary is not the answer. It can make your arthritis worse. The old adage “use it or lose it” applies here. That doesn’t mean you must go hiking if you’re having a severe bout of arthritis and you have a joint that’s really inflamed. But you can engage in the some exercises that won’t exacerbate your pain.

Our caring staff with Apollo Pain Management treats both osteoarthritis and rheumatoid arthritis patients. We provide immediate help if you’re in severe pain when you come into the office. We then develop a plan of treatment that reduces your inflammation so you’ll be able to get appropriate exercise in the future to keep your joints from becoming so stiff you can’t move them. The plan could include physical therapy, injections, splints, and/or medication in addition to the right kind of exercise.

Why is exercise important when I have arthritis?

The research on exercise and arthritis is clear. The right kinds of low-impact physical activity done on a consistent basis can lessen your pain and increase your mobility, flexibility, mood, and quality of life. Being sedentary can cause your joints to stiffen so that moving is difficult.

Strategies for exercising when you have arthritis

Following are common-sense strategies for exercising when you have arthritis.

Follow a plan your doctor recommends

Your Apollo Pain Management doctor tells you what type of exercise can benefit you. If you’re in physical therapy, it’s important to continue to do the exercises your therapist shows you at home. As you progress in your exercise program, these range of motion movements may become the warmups before you start your low-impact exercise.

Use heat to loosen muscles

Heat helps loosen muscles and joints. Use warm heat packs or warm towels around the joint before you start exercising.

Start slowly and move gently

Do the exercises you’ve been given gently and slowly. Don’t use quick or jerky movements. Start your exercise routine with gentle range of motion movements before starting aerobic exercise.

Add low-impact aerobic activity to your routine

The Arthritis Foundation and the CDC are two of many organizations that provide lifestyle management and exercise program recommendations for individuals with arthritis.

If your doctor gives you the green light, your goal should be low-impact physical activity for at least 150 minutes per week. That may seem unattainable if you’re just beginning to exercise, but you can work up to it. Start with five or 10 minutes of activity at a time. Each week, add five minutes to your routine. Using a stationary bike or elliptical machine, walking, swimming, and water aerobics are all great low-impact aerobic exercises.

Keep a weekly record of your activity. What is your activity level like in one month, three months, and six months from when you started? Are you amazed at what you can do now versus when you started your routine?

For expert pain management care, call Apollo Pain Management today or request an appointment through our online portal. We have offices in Bradenton and Sun City Center, Florida.

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