Exercising with arthritis

tahliakate162 · February 2016

Hey everyone

I've been diagnosed with inflammatory arthritis which is effecting my knees, feet, and hands mostly. It's made exercising a bit difficult for me. I used to gym using all the weight machines, using the stair machines, bikes etc and do squats and lunges. But now because of the pain in my knees I can't do these things.

I'm just wondering if anyone is going through the same thing as me and has any tips for me getting the most out of my workout without hurting myself?

Thanks

erimethia_fekre · February 2016

Not arthritis but I had bad knee pain for a long while and the only thing I could do that wouldn't make me cry is lap swimming. It's one of the best low impact exercises you can do that gives a great burn

tahliakate162 · February 2016

Yeah I was thinking of doing water aerobics actually

I should see if that works well for me. Thanks

RunningBuryBlue · February 2016

I think thats definitely a question for your Doctor. Sorry about your news though. My (limited) understanding is that exercise can help your condition

tahliakate162 · February 2016

Yeah, I have to wait two months to see my Rhumatologist though

I'll just play it safe and only do light exercise for now until I can get some advice from the dr

Chieflrg · February 2016

I have an autoimmune disease that causes my body to attack my joints, organs, etc...

I lifted for over 25 years when diagnosed when I was advised by drs to stop lifting heavy. Doing so crippled me and I could walk for many months. I've since gone back to lifting and am doing well.

Listen to your body and find the balance if what you need with what you can do. I don't take any meds for cancer reasons but I like that to be able to feel the pain rather than mask it so I know what is aggrivating and what works for me.

fastfoodietofitcutie · February 2016

Swimming, biking and ice! I have fairly bad knee arthritis and even if I spend a while grocery shopping, running errands, etc.. my knees hurt but if I ice them right away after it seems to help with the inflammation. If you really love walking, squats, lunges, etc.. maybe keep doing them if you can tolerate the pain and ice after.

Soccerdawg71 · February 2016

I have severe psoriatic arthritis. When it's bad, it's really bad. I'm now on a biologic that helps, but when I was still trying out medications, it was rough.

I once asked a rheumatologist about exercise. His response was, "If it hurts, don't do it." It's that simple.
Water aerobics are great. In the summer, I use the lap pool at my gym, which is shallow enough that I can just walk back and forth.

One of the many problems of arthritis is that it sucks away your energy. Biologics help with that -- a lot.

I don't use ice. Moist heat works best for me. Sometimes, just running my hands under hot water makes all the difference in the world. Biking is great, if it doesn't hurt your knees. My knees hurt when they bend too much.

My doc told me to strengthen the muscles around my knees, and I worked with a trainer to do that. It's helped a lot, but I couldn't do it without the right medication.

AliceA2013 · February 2016

'Sorry to hear about your condition. Mine is similar with rheumatoid arthritis (RA) - it variously affects all major joints but without swelling these days.

Make sure you seek generalist medical advice as soon as possible whilst you are waiting for your specialist appointment.

This is because it's really important that you keep flexible with range-of-motion flexibility exercises (under medical advice).

Search for "exercise" at www.arthritiscare.org.uk (Arthritis Care charity in the uk) or http://www.arthritis.org (Arthritis Foundation, leading nonprofit organisation in the USA). This will give you a general picture of the whole area of exercise with arthritis eg never exercise a hot, inflamed joint, STOP if you feel pain, etc.

I tried to do strength training with a few false starts until I realised I needed to train my joints and tendons first. Joint and tendon adaptation to weight bearing is a much slower process compared to muscle adaptations.

So what did I do to give myself confidence in the process? I started lifting 150gr weights! - twice a week, increasing only when I was satisfied the weight did not cause problems. Using a pair of 150mg sensory wrist/ankle straps, 250mg straps and 500mg straps, I used weight increases like: 250gr, 250gr, 400gr, 500gr, 650gr, etc.

It worked! It took me a year and a half to do it but I now confidently lift up to 5kg weights which for me is a great success. Despite periodic flare-ups of pain and fatigue which set me back repeatedly, I keep at it for the sake of preventing RA-related osteoporosis and RA-related cardiovascular disease.

The best part of strenth-training though is that it improves pain and fatigue in the long term and gives you confidence in your increased strength and well being. Enjoy!

tahliakate162 · February 2016

Wow thank you all so much for sharing your stories and giving me advice. It's good to hear things from people who are going through something similar. I will definitely take everything on board.

I think it's in my best interest to start seeing a physiotherapist as well and I'm sure they will be able to give me specific exercises for the joints that give me the most trouble.

I started taking a new medication called salazopyrin and it seemed to be making an improvement. But last week I went for a big walk and did 40 squats, now 6 days later my knees still hurt going up stairs or crouching down. It's a bit disheartening but hopefully when I see my Rhumatologist again I can talk about trying something different.

Best wishes to everyone

debrakgoogins · February 2016

I have arthritis and a host of physical issues. I started out by swimming. I added water boot camp once I felt strong enough to add that. From there, I hired a personal trainer with a background in sports rehab and physiology. He works with my limitations but pushes me as much he can without causing further complications. It's expensive but not nearly as expensive as medical treatment if I let myself go. I recently added yoga and it is excellent for joint and muscle flexibility plus it is just great for the soul!

mbaker566 · February 2016

water activities could be great. I'm sure a quick google with arthritis exercises will bring some good stuff up. you could try restorative or chair yoga which would be easier on the knees.
i have joint issues. i started in aerial yoga. it's easier on my joints because the fabric can support me

mkakids · February 2016

I have mild arthritis in my hips. I find that renaining active, and running, is very beneficial. I really notice more pain if i stop running for a week or more. Occasionally, ill have a 'flare' where the arthritis pain is too much to run...so i water jog or swim laps instead.

47Jacqueline · February 2016

Arthritis responds reall well to exercise. I've used physical therapy, strength training, and aquatics.

tahliakate162 · February 2016

Thanks guys, ok so I am thinking of taking water aerobics classes down at my local gym. Water boot camp sounds more intense though, I should see if there are any like that in my area!

star1407 · February 2016

Hi, I have various illnesses including arthritis. Rheumatologist a and physio advice is gentle exercise, walking, gentle stretches, seated exercises
http://community.myfitnesspal.com/en/group/940-chronic-pain-weight-loss
This is a group you might find helpful, we all have different problems that cause pain and fatigue, weakness etc. There are some good exercise video links on there for people with limited mobility xx

tahliakate162 · February 2016

Thanks for the group recommendation

I'll join up now

47Jacqueline · February 2016

tahliakate162 wrote: »

Thanks guys, ok so I am thinking of taking water aerobics classes down at my local gym. Water boot camp sounds more intense though, I should see if there are any like that in my area!

Look for aquatic workouts specifically for Arthritis. They're usually given in what is called a "warm" pool to eliminate problems with joint stiffness. Once you feel some improvement start looking for more intense workouts. Arthritis responds well to control through exercise.

Becky1244 · February 2016

I have RA. I take water aerobics at the YMCA once a week, and try to work out three days a week on cardio and weight machines. Water aerobics is great if your joints hurt. Definitely see a physical therapist, they will help you find exercises that are safe.

Exercising with arthritis

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