Toning arms but can't lift weights

jaynerz

Hello! I was wondering if anyone has a suggestion for me. I am looking to build a little arm muscle for a more toned look. I used to have luck with fairly light weights that I would do consistently at my desk at work. I now have rheumatoid arthritis in my right wrist and can't really lift much of anything without pain.

For exercise otherwise I do Zumba and sometimes jog. I do find I can do the elliptical, that motion doesn't hurt my wrist. I can't do a lot of bending of my wrist and definitely no punching a bag or anything.

Any ideas would be great. Thanks!!

fittocycle

Can you use the Thera bands (stretchy bands)? You can get a good workout with those!

Chieflrg

I have RA also.

The best thing for it us actually lifting weights, especially heavy weights. If you make the muscles stronger, the joints will have less play from the disease and in turn less pain. The problem is getting to heavy without causing great amounts if pain.

I suggest three things. Figure how to remove as much stress from your life as stress is the main cause of a flare up. Lifting accomplishes this as well as cardio(running, walking, etc.). Yoga can also be tremendous in this aspect. You just have to find the balance of not pushing yourself too hard yet progressing forward.

A great lifting program I suggest to try is Stronglifts 5x5, but when you are not currently in a flare. It doesn't require much time to do and only has 25 reps per day to start which will help not to agrivated your joints. I literally started completely over with this program after 30 years of lifting once the RA was too much. It starts you out with only a Oly bar for weight and teaches you good form with compound lifts so yout body will work as one and help strengthen your weaker muscles. This is very important to keep the joints happy.

I'm stronger now at age 47 with RA, then my days of semi-pro and pro football. Things can get better, it just takes more work than if you didn't have the disease.

Feel free to PM me with any questions.

lorrpb

Can you get a referral to a physical therapist from your doctor? They could give you appropriate exercises.

patslitzker

You could lift with a wrist brace. I did that after I broke my wrist and it worked well for me.

Chieflrg

lorrpb wrote: »

Can you get a referral to a physical therapist from your doctor? They could give you appropriate exercises.

When some doctors can help, others will make it worse. I had a doctor give me exercises and limits that nearly crippled me where I couldn't walk a block. Unfortunately RA is behind in proactive approach.

jaynerz

Thank you for all of the suggestions! Maybe i shouldn't be afraid to lift things as getting stronger might be better. I do actually have a brace, that could keep my wrist in a good position while lifting. And I may look into getting bands. Thanks!!

lorrpb

Do RA support organizations have exercise suggestions?

canadianlbs

lorrpb wrote: »

Do RA support organizations have exercise suggestions?

they do around here, and i wanted to stab my eyes out after doing their RA-101 thing they were so smug about. that's more of a special topic. they're not actually technically bad, or at least not as far as i know. but ugh, speaking personally. it's just the whole 'you are now a person with a Special Condition, so get into that drab little box of aquacize and endless physio chores and learn to embrace the new you' kind of mindset.

op, i also have r.a. and lift 'heavy', although with some provisos. it's not just about not causing pain, but also about not causing structural damage. inflammation is your immune system literally trying to 'kill' your connective tissue, so it gets weakened from that on top of the structural stress that swelling creates.

personally, i've been extremely lucky about not having any flares that i know of since i started lifting, and afaik i don't have any physical 'deformity' either. but if i did start to flare up i think i would worry a lot about lifting even with perfect form, just from knowing that joint capsules and tendons/ligaments stretch but they don't shrink back well. instability does come partly from that. probably keep lifting, barring actual pain but i'd worry the rest of the time that i was making a dreadful mistake.

however, now that that's said: having strong muscles does make a hell of a difference, and stronger 'connective' tissue comes with that turf. both of these things do an amazing amount to 'support' your joints even when they're flared up. i think there's quite a bit of strength stuff you can do that doesn't have to involve your wrist directly. bands come to mind, as you can use them without involving your hands. and depending on the kind of involvement, maybe you can work on straight grip strength as well, until your wrist settles down.

my experience with r.a. has been that you not only get to define your own limits and build your own path; it's so individual and personal in what it affects, that you kind of have to. you're not alone with it, in any case.

Sairzie

I'm being investigated for Psoriatic Arthritis currently (no definite diagnosis as of yet) and I struggle with pains in my hands and wrists. But as others have mentioned I have managed to lift with the use of a wrist support.

I've also found useful for non lifting days (I personally can't get to the gym more than twice a week) to do some Pilates workouts. I can't quite do planks or push ups yet or anything that requires my body weight being supported by my wrists but it's amazing how tired your arms can get doing arm circles, pulses etc. Just an idea to mix it up. Blogilates on YouTube does some great videos.