Regular exercises ensure joint health and improve the quality of life. (Image: Canva)
Arthritis is a widespread ailment affecting countless individuals and involves pain, stiffness, and swelling in the joints. Treatment of arthritis typically consists of various methods, including medication and physical therapy, which is one of the most common treatments. The prescribed therapy includes appropriate exercises that help alleviate pain in the joints, enhancing motion, and building up the muscles around the joints in question. Non-weight-bearing aerobics, especially, are most beneficial for people afflicted with arthritis since they pose less risk while still providing great rewards. Besides aiding in symptom control, regular exercises ensure joint health and improve the quality of life. Below are seven effective exercises for the management of arthritis as recommended by Dr Arvind Kumar, an orthopaedics surgeon in Delhi.
Walking
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Walking is a low-impact workout that is highly recommended in cases of arthritis. It improves movement at the joints, prevents stiffness, and improves blood flow, which facilitates the reduction of swelling. In addition to the above, regular walking also helps in developing the muscles around the joints, which helps in supporting the joints and reduces stress on them.
Water aerobics takes advantage of the buoyant properties of water, helping to reduce stress on the joints, thus facilitating movement among elderly people suffering from arthritis. The density of water adds resistance, thereby promoting muscle growth and relieving stress on the joints. It is, however, joint-friendly and assists in restoring movements.
Leg raises offer supportive muscles around the corners of knees and hips in arthritis patients, which are important for any weight-bearing activities. This reduces the pressure applied to the joints; hence, the pain and inflammation associated with them are also reduced, improving the stability and mobility of the lower body as a whole.
- Hand and finger stretches
Hand and finger stretches are important activities for enhancing the motion of the fingers among people who have arthritic changes in their hands. These easy techniques help to restore the range of motion at the joints, ease rigidity, and
eliminate swelling. Constant stretching can help to prevent pain and make such activities as using the hands easier while still keeping the coordination of the hands.
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This exercise can be done on a bicycle, which provides all aerobic benefits without putting undue stress on the joints. This muscle developed around the knees and hips elevates blood flow and assists in decreasing the inflammation in the joints and improving the overall endurance of arthritis patients.
Yoga is a practice that is frequently used around the world, containing mild stretches and exercises that work towards strengthening muscles,
relieving stress, improving mobility, and most importantly, reducing swelling in joints that are affected by arthritis. The advancement of certain postures, on the other hand, helps to improve joint movement, as is the case while performing the cat-cow pose, as breathing is regulated to assist in the lowering of tension.
Wall squats enhance lower body muscle groups, focusing on the thighs, hips, and knees, all of which are essential in providing joint support and stability. Controlled movements where minimal pressure is exerted on the joints are helpful, especially for arthritis patients who need to build the muscles around the joints without causing any further inflammation or pain inside the joint.
Suggestions when implementing any activity for joint inflammation relief:
- Activation: Before any exercise, perform some warm-up to avoid stiffness.
- Regularity: It is recommended to get involved in physical activity daily but per the individual conditions.
- Nutrition: Include anti-inflammation agents such as green vegetables, salmon, and fruit to tame inflammation from the inside.
It is also advisable to see a physical therapist or physician to assist with developing an exercise plan for the specific type of arthritis that you have.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist for a specific health diagnosis.
