Get Relief from Arthritis Pain with Exercise
Loosen up stiff joints when you get active
If you have painful and stiff joints from arthritis, it may feel like the last thing you should be doing is exercise. The truth is that being physically active is one of the best things you can do to help ease arthritis pain.
Lubricate and support your joints
Regular physical activity replenishes the lubrication within the joints, helping to ease inflammation and pain. Nathan Lim MD, a PIH Health rheumatologist says, “Exercise can help strengthen the muscles around arthritic joints, making it easier to move with less discomfort”. Being active and exercising can also reduce your weight, which takes some of the pressure off your joints, so they hurt less.
Low-impact activities
People who have arthritis, especially in the hips or knees, benefit from low-impact activities such as swimming, walking or biking without putting as much stress on their joints. Stretching and flexibility exercises are also good for people with arthritis.
Don’t cause further damage
Although being physically active can help improve arthritis pain, Dr. Lim tells us there are a few things to keep in mind when exercising so you don’t accidentally cause harm. These include:
- Pace yourself. Exercise at a level that feels comfortable. Start slowly, ramping up your activity a little bit at a time. If it’s painful, dial it back a little bit until you are comfortable but keep working on being active.
- Warm up and cool down. Don’t just jump into exercise without getting your joints ready for action. Move gently at first, focusing on slow, easy movements. At the end of your workout, take a few minutes to cool down and stretch.
- Heat before, ice after. Warm up your joints before activity with stretching or a specific warm-up exercise to get your joints prepared for movement. Apply ice for 20 minutes after exercise if you need relief from any pain or swelling.
- Pay attention to your body. If you feel pain or notice swelling, take it easy. If your symptoms seem worse than usual or you have more pain, stiffness or swelling after you do certain activities, it may be best to avoid those activities.
Physical activity is good for most people with arthritis but speak to your primary care physician before starting any new exercise programs. Visit PIHHealth.org/PCP to learn about our services, and to find a primary care physician near you.
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