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Exercising with Arthritis:
the Good, the Bad and the Ugly
By Adrienne Parry, PT
5 Tips For Safe Exercise
- Small range of motion for strengthening
- Strengthen and/or stretch only one major muscle group at a time
- Pain-free range of motion for stretching
- Perform regular cardiovascular exercise in a low or non-impact manner
- Avoid repetitive movements (keep repetitions to 6-8)
The Good
- Posture, posture, posture: keep good alignment over center of gravity during exercise to protect joints and reduce wear and tear on soft tissue
- Cardiovascular exercise helps to improve endurance for functional activities. Some good choices are walking with good foot support, swimming, ski machine or elliptical trainer use; other non-impact machines such as Airwalker or stationary bicycle
- Strengthening in a small, mid-range of motion helps to protect joints
- Stretching in a larger, but pain-free range helps with posture
The Bad
- Stretching and strengthening at the same time (i.e. full range of motion with resistance/ weights) leads to injuries
- Twisting the spine and bending forward from the waist place a dangerous amount of pressure on discs and arthritic joints in the back
- Overdoing yard work or house work "as exercise" is harmful
The Ugly
- Repetitive overuse or overstretch of joints can compromise joint integrity (concepts of "more is better" and "no pain, no gain")
- Benefits Of Exercise
- Pain reduction
- Increased flexibility, leading to increased ease of function
- Improved endurance
- Improved strength for functional activities
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