If you’re one of the 53.2 million adults in the U.S. living with arthritis (roughly one in five adults), you know first-hand how debilitating it can be. Playing the sports you love, walking up and down the stairs and even typing can all be painful, depending on where in your body you are experiencing joint pain.
Due to the pain that arthritis can cause, the natural inclination can be to move as little as possible. But the reality is that being sedentary can make symptoms worse. Dr. Julius Birnbaum, MD, MHS, an associate professor of rheumatology at the University of Pittsburgh Medical Center and author of Living Well with Autoimmune Diseases: A Rheumatologist’s Guide to Taking Charge of Your Health, says that one tip people with arthritis may not know is that movement is key.
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How Movement Helps Alleviate Arthritis Symptoms
“In arthritis, exercise should be ideally incorporated as part of an integrated treatment plan,” Dr. Birnbaum says. He says that the type of exercise that can benefit someone with arthritis varies from person to person, depending on the type of arthritis they have and where they are experiencing pain. He adds that it should also be a type of exercise the person finds enjoyable. Before you start exercising, talk to your doctor about what type of exercise is best for you.
Ever heard the phrase “motion is lotion”? It means that movement acts as a lubricant for joints, which helps keep them flexible and prevents them from getting stiff. Movement increases the circulation of synovial fluid, which serves as a natural lubricant for the joints.
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Dr. Birnbaum says that there are many different types of exercise programs for people with arthritis that include both aerobic exercise and strength training. For example, he explains that strengthening the thigh muscles helps alleviate pain associated with knee osteoarthritis.
“Walking can be an exercise program that provides aerobic fitness as well as providing opportunities for positive reflection and meditative thoughts,” Dr. Birnbaum says. He adds that other people might enjoy doing aerobic exercises in pools. “The immersion into warmer water can be soothing and relaxing,” he says. Scientific research shows that aquatic exercises can be beneficial for people with osteoarthritis, helping to reduce pain.
Related: From Keeping Pain Journals to Not Holding Back—Here’s How to Explain Your Psoriatic Arthritis Pain So Your Doctor Will Understand You
If you have arthritis, Dr. Birnbaum says it’s recommended to initially start exercising while being supervised by a physical therapist. “This can ensure that exercise is performed in ways that provide maximal benefit. Physical therapists can also prescribe balance exercises that can help with osteoarthritis. Physical therapy is often done so that patients can ultimately feel more confident in designing exercise programs that they can eventually perform independently,” Dr. Birnbaum says.
Related: The One Thing You Should Never, Ever Do if You’re Living With Arthritis
What Not To Do
While it’s better to move your body than be sedentary, Dr. Birnbaum emphasizes that exercise should not feel painful. The saying “no pain, no gain” does not apply here. Dr. Birnbaum explains that there is a difference between feeling sore and experiencing pain. “During the initial stages of exercise, there might be some post-exercise soreness. This occurs due to deconditioned muscles and soreness can improve. However, if there is significant pain during an exercise, this is a warning response that the exercise is too intense or being performed [incorrectly],” he says.
Avoiding doing exercise moves incorrectly is exactly why Dr. Birnbaum says it’s recommended to work with a physical therapist when you start exercising. The physical therapist may recommend modifications to exercise moves to protect the joints and to avoid experiencing pain.
If you have arthritis, talk to your doctor about working with a physical therapist so you can find ways to move your body without making your pain worse. With proper guidance and time, your symptoms are likely decrease more than if you’re sedentary.
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Sources
- Dr. Julius Birnbaum, MD, MHS, associate professor of rheumatology at the University of Pittsburgh Medical Center and author of Living Well with Autoimmune Diseases: A Rheumatologist’s Guide to Taking Charge of Your Health
- Arthritis. U.S. Centers for Disease Control and Prevention
- Exploring Physical Activity and Arthritis. Arthritis Society Canada
- Effects of Aquatic Exercises for Patients with Osteoarthritis: Systematic Review with Meta-Analysis. Healthcare. 2022
