10 Tips for exercising with arthritis

Here at PMC Physiotherapy Dunboyne we regularly treat patients with various stages of arthritis to improve the mobility and restore the use of affected joints, increase strength to support the joints, maintain fitness or preserve the ability to perform daily activities. 

We know that people with arthritis who exercise regularly have less symptoms and better quality of life.  So to mark National Arthritis Week, here are ten tips for exercising with arthritis:

1. Try to maintain a regular exercise routine all year round.

2. Have back up plans for when you are experiencing pain or stiffness or fatigue or you are tied for time or the weather is not co-operating!

3. Embrace the rain and invest in some waterproof clothing.

4. Try to incorporate a variety of different types of exercise.  Walking, swimming and cycling are great for building your aerobic fitness but try to include some exercise that will help to improve your strength, flexibility and balance.

5. Do what you enjoy!  You are much more likely to stick with it.

6. Be prepared – make sure you have appropriate footwear to go walking in.

7. Expect some discomfort if you are taking up a new activity or returning to exercise after a period of inactivity.  However, watch out for persistent fatigue, a reduction in your range of motion, an increase in swelling and joint pain.  These may be signs that the activity you have chosen is not for you or you may have overdone it.

8. What to do during a flare up- patients with rheumatoid arthritis and ankylosing spondylitis will be familiar with flare ups of their symptoms that may last for days or even weeks.  It is important that you try to keep moving during these flare ups.  You may just perform some gentle range of motion exercises within what is comfortable for you or if your flare up is just affecting part of your body, you could adapt your routine- eg if lower limb is affected, you could swim instead of going walking.

9. Exercise at times when your symptoms are at their best.

10. Do little and often.  If you find that 30 mins walking is too much for you, try breaking it down into 3 ten minute walks during the day.

If you suffer with arthritis and you notice any pain or reduced range of motion, contact one of our physios at PMC Physiotherapy Dunboyne and get it checked out.