A brief outline of major types, causes of arthritis, arthritis prevention and treatment including traditional medication, herbal remedies and best exercise for arthritis.
(Scroll down to go right to the arthritis exercise suggestions.)
This article is from http://www.healthyexerciseworld.com
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.
CAUSES OF ARTHRITIS: Family history of arthritis makes one more likely to develop it. Aging & arthritis are related. Excess body weight may stress joints leading to development of arthritis. Damaged joints can develop into chronic arthritis. 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. Certain medical conditions, like joint infection, can result in arthritis. Pain and cartilage erosion are the results of dehydration.
ARTHRITIS PREVENTION
1) Maintain a healthy weight.
2) Exercise for arthritis, regularly.
3) Good nutrition helps your body work better in all ways including flushing out acids and keeping cartilage full and supple.
4) Shift body positions regularly, especially when sitting for long periods. Improve your posture.
5) Warm up before arthritis exercise, cool down, stretch gently.
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
Supplements 1) B-vitamins, especially folic acid & 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
WATER: Be sure to drink at least half your weight in ounces of water daily. Ex: weigh 100 pounds, drink at least 75 ounces per day, preferably 100 ounces.Dehydration, even mild, may initiate, worsen and maintain arthritis. Make sure you drink enough water.
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, 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.
Isotonic exercises for arthritis strengthens the muscles by moving the joint like straightening your knee while sitting in a chair helps strengthen your thigh muscle.Strengthening exercises should be done 3-4 times a week after stretching exercises. Yoga and Pilates are great!
The following chart contains a good routine. Modify as needed.
3) Aerobic exercisesAerobic exercises use the large muscles of the body in continuous motions. This includes 1) Walking (invest in good shoes) 2) Jogging (not recommended if joint problems in lower body) 3) Dancing (you can do this in your home), along with yoga, pilates & tai chi. 4) Swimming (non-impact, reduced gravity … good stuff) 5) Cycling (stationary or outside)
These exercises help 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.Train aerobically 3-4 times a week. Start slow and gradually increase the time and intensity of workouts.
Keep a log on your progress to be accurate and help stay motivated. In addition to exercise for arthritis, other treatment approaches should help sufferers.
September 9th, 2009 at 7:33 am
Thank you for this comprehensive article. I am a 27 year old with Juvenile Arthitis. I’ve had a lot of trouble finding people that could recommend non-medication helps for my arthritis. Standard workouts have been problematic with my triggerpoints, but this looks very promising.
Thank You.
September 10th, 2009 at 9:14 am
Hi! I was surfing and found your blog post… nice! I love your blog.
Cheers! Sandra. R.