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Exercises To Maintain Joint Mobility And Relieve Arthritis Pain

Dealing with joint pain can be a difficult and frustrating part of the daily life of anyone that suffers from arthritis. After all, pain caused by arthritis can limit your range of motion and mobility, heavily impacting your day-to-day life. And it affects more people than you may realize; according to the Arthritis Foundation, about 54-million adults have arthritis as diagnosed by doctors. Arthritis is actually the leading cause of disability among adults in the United States.

Among these diagnosed adults, the most common types of arthritis is osteoarthritis, which is caused by the natural breakdown of cartilage between joints due to aging, and rheumatoid arthritis, which is an autoimmune disease wherein the body’s immune system attacks the joints.

If you suffer from arthritis, you know how difficult it can be. However, there are plenty of ways to combat these pains. For instance, exercise and stretching can be an incredibly helpful component in the treatment of arthritis and alleviating arthritis pain. In this article, we’ll go over some ideas for gentle, helpful exercise, and discuss how it can help alleviate the pain.

Why Exercise?

Exercise has a variety of positive benefits, both when dealing with arthritis and otherwise.

Some possible perks of regular exercise are:

  • improved and more restful sleep
  • increased energy
  • improved mood
  • strengthens your body and bones
  • helps relieve pain
  • increases mobility and motion range, combatting the effects of arthritis

Stretching out your body in a safe way can help diminish arthritic pain, as well as prevent future pain. By strengthening your body, you help give it the tools it needs to support itself through your arthritic symptoms and can help yourself going forward. One great option for safe, gentle exercise is Pilates, which is a low-impact workout that is easy on joints.

Here are 10 exercises that can help you maintain your mobility and soothe arthritis pain:

  1. Put your arms up and bend your elbows behind your head, elbows facing upwards. Pull the elbows, locked into place, away from your neck, until you feel a slight tension and stretch in your muscles.
  2. Start on your hands and knees. Then, simultaneously lift your right leg and left arm, and extend them straight behind and in front of you. Hold the position for several seconds, and then switch to your other arm and leg.
  3. Start on your hands and knees. Then, bring your knee to your chin, rounding your back in the process. This can be done slowly. After that, return to the initial position, and do this again with the other knee. Do this several times.
  4. Start on your hands and knees. Then, lift your leg, bending your knee slightly. Put it down and repeat, switching between legs.
  5. Standing up, bend over and touch your right foot with your left hand. Then, switch sides. Again, this can be done several times, as long as the stretch is comfortable for you and not too painful.
  6. Standing up, lift your leg with the knee bent, and try to touch your chest with your knee (you don’t have to actually get that far!). Keep the knee as close to your chest as you can get it for several seconds for the best stretch. Do this on both sides.
  7. Lie down on your back, and put your hands behind your head. Then, lift your upper body, flexing your abs, and move your legs as if you are pedaling a bicycle.
  8. Lie down on your back, and straighten your legs. Lift one leg, with the knee slightly bent, until you can feel the tension in your muscles, and hold it in place for several seconds. Slowly put the leg down, and then switch to do the same with the other leg.
  9. Lie down on your stomach. Then, lift your left leg and right arm. Hold the position for several seconds, and then switch to the other leg and arm.
  10. Lie on your right side. Then, bend your left knee and lift your leg as high as you can. Bring the leg back down slowly, and then turn onto the other side and do the same with your other leg.

Regular exercise can warm up your muscles, as well as help lessen your arthritis pain and increase your flexibility. Stretching twice a day is a helpful supplement to any kind of physical therapy or other treatment you’re receiving for your arthritis. Exercising is actually often considered a vital part of arthritis treatment, and if you wish, you can look for other exercises or stretches that can help you in your treatment.

Listen to Your Body

It is important to remember that while these exercises are meant to be gentle and easy on the joints, everyone is different and has different limits. While exercising, it’s very important to listen to your body in order to avoid excessive pain and discomfort. Work within your own range of motion and comfort level, and don’t push yourself too hard, as these exercises are meant to help, not cause more damage. You can talk to your doctor or physical therapist for other exercises which might help you. Part of healing is being aware of your body’s needs.

One of the other symptoms of arthritis can be stiffness in the mornings. There are some stretches that can help with this, which may be worth looking at if you suffer from stiffness or pain in the mornings.

At Dynamic Physiotherapy, we provide a variety of services that can help lessen pain, increase mobility, and help you heal from injury or strain. Some of these services include physiotherapy treatment, massage therapy, and acupuncture.

To book an appointment, call Dynamic Physiotherapy today at 289-201-2451 or contact us here.


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