Exercise and Arthritis
Exercise and Arthritis
Pain appears to be one of the most common limiting factors when it comes to exercise. Particularly for those who suffer from Osteoarthritis or Rheumatoid arthritis. For some starting physical activity and becoming accustomed to an exercise routine, they may experience muscular soreness and perhaps some tendon stiffness. The Delayed Onset Muscle Soreness, often referred to as DOMS, is relatively normal. It differs in its sensation to arthritic pain, therefore it is important to appreciate the difference and you may need to inquire with your physician or specialist for clarification if you are experiencing pain. DOMS is typical of muscles that haven’t been worked in such a manner for some time. For example, if you have not walked for a long time then go on a holiday and walk many stairs, it is likely that will experience DOMS.
What is DOMS?
Very simply, after performing unfamiliar physical activity, small tears (micro-trauma) appear within the muscle itself which require rebuilding. This happens to almost everyone from professional athletes to you and I. It is typically strongest at 24-72hrs after you exercise and is experienced as a dull aching pain often accompanied by stiffness and tenderness.
Reasonably easy to differentiate, muscular pain from joint pain, DOMS (muscle soreness) will be located exactly as the name suggests, within the area of the muscle body, not the joint. If you are experiencing joint pain and have done for some time, it would be worthwhile having a check-up with your physician to get a diagnosis so that you know how to manage a diagnosis of osteoarthritis, rheumatoid arthritis or rule out any other problematic conditions.
At this point it’s worth noting that any pain that prevents you from carrying out regular tasks should be assessed by a professional to rule out any further damage, more serious tears that may require rehabilitation.
Joint Pain - What is the Difference?
The difference between Osteoarthritis and Rheumatoid arthritis is substantial. Osteoarthritis is where the cartilage wears out between the two bone surfaces or is thinning to the point where sensation is felt within the bone.
Osteoarthritis is, in Canada, the most common type of arthritis, according to Arthritis Society Canada. Osteoarthritis has historically been described as a ‘wear and tear’ injury however there is some new evidence that suggests that the body has simply done a poor job at repairing the damaged tissue which is now causing pain. Interestingly, it is worth noting that a sedentary lifestyle may increase your chance of getting Osteoarthritis due to a lack of bone density/strength
The good news is that if it is not too severe, Osteoarthritis can be managed and participating in low to no-impact physical activity may be possible (depending upon your personal circumstance). This will be advised by your physician or exercise professional. Activities such as aqua aerobics, swimming, cycling, walking, lawn bowling, cross country skiing, etc.
Rheumatoid arthritis is a chronic inflammatory disorder that causes pain typically in the smaller joints such as the hands and feet, though it can also affect the knees and hips. It is an autoimmune disease that as I write, has no cure, though management protocols can be prescribed by your physician or specialist. In chronic cases, the inflammation can cause bone pain and thus limit one’s ability to participate in physical activity and individuals suffering from rheumatoid may experience flare-ups of pain and joint inflammation. Participating in physical activity is still a possibility, depending on your unique circumstance and diagnosis. Non-impact sports such as swimming, aqua-aerobics, walking, and even cycling may all be possible - once again, refer to your physician’s guidelines and manage your physical activity as best as possible.
If you are carrying extra weight, this can increase your chances of developing Osteoarthritis and pain associated with it. An extra 10lbs can add an additional 30-60lbs of load to your knees and increases inflammation.
For Rheumatoid arthritis, it has been demonstrated that some medications are not as effective at helping manage the pain. Eating well and staying active is the best lifestyle option that you can take control of.
In both Osteoarthritis and Rheumatoid arthritis, physical activity is a recommendation.
In all instances, experiencing joint pain or not, easing into exercise is a good idea. It gives you body time to warm-up, circulates blood flow through the muscles and allows one to become familiar with a higher heart rate gradually, rather than a spike. Plus, it is much more comfortable starting easy!
Directly from the Arthritis Australia Website:
Safety tips
Check with your doctor or rheumatologist before starting an exercise program.
If possible, see a physiotherapist or exercise physiologist for advice about specific exercises. They can suggest safe exercises tailored to your condition and make sure you are doing your exercises correctly so you don’t cause an injury.
Always build up slowly. When you first start, do less than you think you will be able to manage. If you cope well, do a little bit more next time and keep building up gradually.
Always start your exercise by doing some gentle movements to prepare your muscles and joints for the activity. This will help prevent pain and injury. You may find it useful to use heat packs or warm showers before the activity to loosen up stiff joints and muscles.
Never place your joints under excessive pressure or in unsafe positions that can increase your risk of injury. Wherever possible, learn exercises from a qualified health professional and exercise under supervision.