Starting Over with Degenerative Joint Disease

MichelleV1990

I've been away for awhile and am in serious need of help. I've gained all my weight back, and to top things off, was recently diagnosed with degenerative joint disease in both hips. I also was told I have a lot of arthritis in my lower back. I had one appt. at a pain clinic, but so far, no cortisone shots or pain meds. I really need to get this weight off, but at the moment, getting dressed causes great pain. Does anyone have any suggestions as to what exercise I can do to get me started? Walking is difficult at the moment. I tried swimming and did some leg exercises in the pool, but afterward, was in some serious discomfort. This is all so very depressing!

ashenriver

My mom has RA so I understand how difficult it can be to move while hurting so bad.

You should closely watch your calorie intake and log accurately for weight loss.

What you might have to do is to start small and work out in little bits, and keep going. Walk for 10 minutes at a time throughout the day as opposed to an hour long walk. Keep going to the pool since it is low impact and offers resistance.

Some of the recreation and fitness centres I have been to have workout classes for people who have mobility and joint issues. That is a possibility.

MichelleV1990

Thank you, ashenriver...I hadn't thought about rec centers. Sure hope your mom is doing alright!

Annesoucy1957

The ymca as water aerobic classes for people suffering from arthritis, it is low impact and gentle on the joints. Walking does wonder for the back but you must get walking shoes that offer adequate stability and shock protection. Yoga also you can find classes for beginners that are aimed at arthritis sufferer.

Losing just 10 pounds can help tremendously.

All exercises are suitable you need to adapt, when there is jumping you simply do walking in place. if choosing a class room look for a place where they have wood floor, more gentle on the knees.

arthritis sufferer benefit from motion, inactivity is your worse enemy, you need to pace yourself but keep moving.

qmmanager69

I have RA and can tell you...getting started was BRUTAL. I knew I couldn't do a traditional work out due to my severely inflamed joints (hips, knees, shoulders, ankles), but I was just so tired of sitting in a chair with my feet up, heating pad on and growing bigger by the minute. I had to do something. So I hit the swimming pool. First day out I did 6 of the longest, most painful laps I could ever imagine. Then I suffered a flare up and was down for 3 days after. I was so discouraged. So I hit the internet and learned about water walking and some low impact water exercises that didn't cause too much pain to my joints. For a few weeks, I simply treaded water in the deep end. Eventually I added more strenous movements such as stomach crunches, jogging in place and worked my way up to 40 laps in one session. This took about 5 weeks. At this point, I decided to try the fitness room. I started with the recumbant bike and darned near died my first night and didn't even make a 15 minute workout. But I went back. My RA is still there. I still have bad days. My meds virtually never work the way I want them to. But I've lost nearly 20 lbs. I'm up to 45 minutes of cardio 3-4 days a week whether it's in the pool or on the treadmill or eliptical. I can wear my wedding bands again.....I haven't been able to do that in over a year. I can put my own socks on again. And last week I jumped on the trampline with my kids. That hurt like heck, but I did it. I know the only way I'm ever going to truly feel better is to keep moving and keep losing, so even when I'm having a flare up sort of day I try to fit in leg lifts and tummy crunches at a bare minimum so I don't lose momentum. Please....if you want, send me a friend request for those days when you need encouragement. I know how hard it is and literally feel your pain. :-)

ashenriver

Also look at local physiotherapy clinics, mine just had a workout circuit for people with joint problems or recovering from injuries. (They also had a normal circuit workout too). The advantage of this is the exercises are from people who are trained in body movement.

My mom does all right, but I do need to get her on MFP. And share some of your stories with her.

mom2my4boys

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also suffers from the pain of palindromic rheumatoid arthritis. As someone else mentioned, slowly build up and expect pain and flare ups. (Err, sorry that sounds pretty discouraging) I started at 275lbs and in so much pain I couldn't think straight. I started with 5 minutes on the eliptical and increased by 2 minutes at a time. (All the while cheering myself on in my head, thinking I can do anything for just 2 minutes!) I'm pretty stubborn and knowing for every pound I lost was like taking 4pounds of pressure off my knees pushed me. I also knew that my meds put me at an increased risk of heart disease and i wasn't going to add to that by being 130lbs overweight! I've now lost nearly 100lbs! You can do it! Add me if you like, we can encourage each other. Best of luck to you

MichelleV1990

I think the pool will be my best bet until I'm able to get a shot on the 30th. I also have another health complication called Charcot-Marie-Tooth Disease. It's in the Muscular Dystrophy family. My poor balance and muscle weakness makes yoga impossible for me. I appreciate your input, and as soon as I get my shot, I'll try my Leslie Sansone walk at home dvds again.

RodaRose

Yoga can be done in a chair. It teaches you breathing and it is wonderful for auto immune issues.

MichelleV1990

Guess I'll have to research yoga! Thanks!

katboxx

Hey! I have Lupus which causes major pain in my hips, knees, and back as well. I'm going through the same struggle trying to find some way to exercise or stay somewhat in shape without totally crippling myself. Swimming has been no help to me as well. I've found what yoga I've tried to be a trigger as well. Lately been trying to do short walks but those too cause strain. I've been trying to focus more on diet and less on exercise for now.

Annie_01

A year ago I could barely walk around the block...today...I just got back from a camping trip where I did some hiking for two days.

First, when exercising, you need to determine...is the pain you feel from the actual joint...or is it caused by sore under-used muscles.

If it is the joint...stop and re-evaluate what you are doing. If it is from the muscle...keep working your way through it. It gets better.

As a 61 y/o old mother...I kept up and some times passed my 28 y/o son. A year ago...he was having to stop and let me rest just to walk a block uphill.

Check out chair exercises...I did those and some exercises designed for arthritis...and "old" people!

trisH_7183

I'm past old,now ancient when it comes to exercise Have arthritis in all joints & have had several implants.
Water aerobics in heated pool helps a lot. If the leader is kicking or jumping up & down,I simply keep moving in ways that
Feel right to me.
Can walk,but not fast due to exercise asthma,so not sure if I benefit. Guess it comes down to using common sense,doing what works for you.

ashenriver

A friend of my mother's who also has RA does Tai Chi, it is a good activity to try.

I also did a couple sessions over the winter and really enjoyed myself.

Sparky1030

I read your post and just had to respond. I've have degenerative arthritis since age 17 and am now 60. I have compression on the left side of my spine, my knees are bone on bone with spurs on both and now it's also in my neck. I do seated exercises and also water walking in a pool on the shallow end, which takes the pressure off of your joints. I'm also diabetic and went to an orthopedic specialist who recommended cortisone injections in both knees because of the significant pain in my legs. Do your homework if you think about the injections as I had serious complications because of my diabetes. My primary doc told me I could have died because my blood sugars rose to 284 and blood pressure was extremely high for three days. I'm lucky I didn't have a stroke or heart attack. My knees do feel better so I have better mobility, but it wasn't worth what I went through. I'm not trying to scare you because others I know were fine after their injections; just a word of friendly advice. It was a rough and scary three days. Now I have a gel, Voltaren, that I apply to my knees four times a day to help relieve any pain, much better solution for me, at least. Good luck with finding something that works for you. Feel free to add me as a friend. I can relate to your struggles; I've been off and on MFP several times, but have commited to make it work this time. :flowerforyou:

bluntlysally

i have many joint issues. do what works for you - really really really learn to listen to your body (which will take time to figure out how to do this). do things you like. try things more than once before deciding (esp when it comes to instructors for classes).

what has worked (and been recommended by a few doctors) for me is...
- low impact - don't be afraid to modify in a class, if going regularly tell the instructor and they might have hints (and not correct you when you are modifying on purpose)
- swim classes in DEEP water - this will help with strengthening and balance as well (i have balance problems as well)
- strengthening - this helps in so many ways... if you have decent insurance, try to find a pt that is more of a "sports clinic" and be specific about strengthening (vs stretching or rehab)
- walking - no explanation needed
- create a "toolbox" of things that can help when something isn't right - braces, icing, taping, meds, changing activities, etc... goes back to the listen to your body.

i agree that yoga isn't much help. stretching isn't needed for everyone. pilates is much better on the strengthening front.

Anniebotnen

I had severe osteo arthritis in my hips before I had them replaced in 2011. I got to the point where it was difficult to walk, but I could use the elliptical. Somehow, the elliptical movement actually made the joints feel better. They would stiffen up when I was not able to use the machine. Worth a try if you have access to one. I also continued strength training, but had to modify it because of the bad hips, using lower weights and eliminating the exercises that aggravated the pain.

CarrieTri57

I have joint issues also knees lower back ,neck, and hands What works best for me is to just keep moving and keeping myself active and involved in something. If I spend to much time thinking about all my pains I wouldn't move at all. I can't take any NSAID's at all and I refuse any pain medicines, so I keep my mind on other things and when I have a really bad day I give myself a day off from exercising but I find something to engage my attention so I don't dwell on my pain. I wouldn't let my joint pain stop me from doing what I want. Best of luck

mustluvrot

I have degenerative knees and yes swimming is very good. I do elliptical exercises find it is ok not to much discomfort. I have found adding a joint supplement has been helpful Osteo-bi- flex triple strength has worked great I also get injections of Supartz in the knees twice a year....can they do that for hips

MichelleV1990

I have degenerative knees and yes swimming is very good. I do elliptical exercises find it is ok not to much discomfort. I have found adding a joint supplement has been helpful Osteo-bi- flex triple strength has worked great I also get injections of Supartz in the knees twice a year....can they do that for hips

I have an appt. at the pain clinic in a couple of hours. I believe they are giving me a shot in the hip today...I sure hope so, anyway! It has been really hot this past week, but humidity is high. I thought all the warm weather would ease the joint pain, but it hasn't. I'm really hoping this works so I can do some good laps around the pool. I'm on vacation for the next 8 days, and would like to make good use of it!

MichelleV1990

Many thanks to all of you for your input! I really appreciate it!