Exercise for arthritisEasy arthritis exercises and many more great tipsExercise for arthritis recommendations include picture charts for stretching and strengthening workouts with full routines.
For some surprising information on water & arthritis... What causes arthritis? Dehydration!
A brief outline of major types, causes of arthritis, arthritis prevention and treatment including traditional medication, herbal remedies and best exercise for arthritis follows. (Scroll down if you wish to go right to the arthritis exercise suggestions.)
Major arthritis types Osteoarthritis (OA): Breakdown of cartilage and bone within a joint and bony overgrowth causing pain & stiffness. Mostly affects knees, hips, hands and spine. Causes are not well known. Onset is gradual and usually begins after the age of 40. Treatment usually consists of pain management. Rheumatoid Arthritis (RA): An inflammation in many joints of the body. Affects the lining of the joints (synovial membrane) & other organs. Cartilage and bone erode causing joint deformity (see photo left). Pain, swelling, and redness are common. Causes not known but may be the result of immune dysfunction. Can begin at any age. No cure. Medication helps manage disease. Gout: Results from uric acid crystals (monosodium urate) nesting in tissues and fluids. This is caused by too much uric acid. Acute flare-ups are treated with anti-inflammatory medicines. Systemic Lupus Erythematosus (SLE): An autoimmune disease. The immune system produces antibodies to cells within the body causing inflammation and tissue damage. Causes are not well known. May experience fatigue, pain or swelling in joints, skin rashes, and fevers. Many organs are often affected. Fibromyalgia: Characterized by muscular pains and fatigue. Causes are not well known. Symptoms overlap other illnesses. Improving lifestyle pattern is a good start.
WHAT CAUSES ARTHRITIS What causes arthritis is not well known. Genetics: Family history of arthritis makes one more likely to develop it. Age: Aging & arthritis are related. Weight: Excess weight may stress joints leading to development of arthritis. Previous Injury: Damaged joints can develop into chronic arthritis. Occupational Hazards: Specific occupations can lead to arthritis including construction & repetitive motion workers on assembly lines. Certain sports may also lead to joint injury and development of arthritis. Illness or Infection: Certain medical conditions, like joint infection, can result in arthritis. Dehydration: Pain and cartilage erosion are the results of dehydration. ARTHRITIS PREVENTION 1)Maintain a healthy weight 2)Exercise for arthritis, regularly. See below. 3)Proper nutrition makes your body work better in all ways including washing out acids and keeping cartilage full and supple 4)Shift body positions regularly, especially when sitting for long periods 5)Warm up before arthritis exercise, cool down, stretch gently. Improve your posture. 6)Be fully hydrated at all times. The best time to treat arthritis with water is at the preventive stage because this is where the dehydration arthritis link is strongest. ARTHRITIS PAIN CURE Prescriptions & OTCs 1)Analgesics: Relieve pain. Aspirin, acetaminophen. 2)Anti-inflammatory (non-steroidal): Advil, Motrin, naproxen 3)Cox-2 Inhibitors: Celebrex, Vioxx 4)Salicylates: Doan’s Pills, Arthropan, Salflex 5)Corticosteroids: Cortisone, hydrocortisone, prednisone Supplements 1)B-vitamins, especially folic acis & B12 2)C & D may help make collagen for joints 3)E may reduce inflammation and pain 4)Boron seems linked to reduction of arthritis 5)Glucosamine sulfate may repair cartilage but takes 1 -3 months to be effective Arthritis herbal remedies & best herbal remedy for arthritis
(#1 = best to #11 = worth-a-try)
1)Cayenne & other peppers.
2)Ginger
3)Evening primrose
4)Flaxseed
5)Stinging nettle
6)Oregano
7)Devil’s Claw
8)Feverfew
9)Yucca
10)Pineapple
11)Angelica, chamomile, fenugreek & turmeric may also relieve pain and swelling.
Exercises for arthritisThree Types of Exercise for Arthritis 1)Flexibility, Stretching Exercises for Arthritis Do every day & gently. They help protect joints by reducing the risk of injury, help you warm & help you relax your body. Can be done on land or in a pool, hot tub or warm bath. Useful for easing stiff joints in the morning. A good exercise for arthritis could include tai chi or yoga. Or just start stretching on your own. Start at just a few minutes of stretches and work up to 20 minutes of flexibility exercises a day. Once you can stretch in comfort and do not feel sore the next day, start the next 2 types. Use exercise for arthritis chart as a reference. Feel free to modify stretches as needed.
2)Strengthening (Resistance) Exercise for Arthritis Strong muscles decrease stress on your joints. Strong muscles can absorb shock, protect your joints from injury and help you move around better. There are 2 types of strengthening exercises: Isometric exercises are good for arthritis because they work by tightening the muscles without moving the joint. Target the muscles around the joints with isometric exercises. A typical isometric exercise for arthritis includes squeezing palms against each other at chest level, to strengthen the chest, is an example. Isotonic exercise for arthritis strengthens the muscles by moving the joint like straightening your knee while sitting in a chair helps strengthen your thigh muscle. These exercises can also benefit people with arthritis because they can be made easier when you have an inflamed joint or you can make them more difficult when you are feeling better by adding weights or repetitions. Weightlifting is an example. Calisthenics are also examples. Good choices include pushups, squats and situps where your own body provides the weight. Strengthening exercises should be done every other day after stretching exercises. The following picture chart contains a good routine. Feel free to modify as needed.
3)Aerobic exercisesAerobic exercises use the large muscles of the body in continuous motions. This includes 1)walking 2)jogging 3)dancing 4)swimming 5)bicycling These exercises make your heart, lungs, blood vessels and muscles work more efficiently. They also improve endurance, strength, sleep & mood. They may also help wash out wastes, toxins and acids that can deposit in specific body parts and cause pain. Do aerobics three to four times each week, with a goal of working in your target heart rate for 30 minutes each session. Start slowly. At first, even as little as 5 minutes may tire you and cause next day soreness. Gradually increase the time and intensity of your workouts. Example: Start with walks, increase distance and time. After a few weeks, you may add slow jogs with walking breaks in between. In time, you may do aerobics 5 - 6 days a week. Keep a log on your progress to be accurate and help stay motivated.
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