Exercises to Keep Your Joints Healthy

For the person with arthritis, proper exercise is essential. Individuals with chronically painful joints often keep the joints immobile for long periods because they feel better that way. However, if the joints stay immobile or bent for too long, they may become stiff, causing further loss of movement that could eventually lead to deformity.

That doesn't mean you have to -- or should -- go out and run a marathon. There are varying levels of exercise intensity, and everyone can exercise at one of these levels. Indeed, the most vital type of activity for every person with arthritis is a mild form of exercise called range of motion, or ROM. ROM exercises involve moving the joints through the full range of movement that the joints allow. You may even be able to do some gentle ROM exercises when your joints are painful or hot (called a "flare"), although you will need to check with your doctor first (some doctors recommend rest during flares). Once the flare has resolved, you should resume a regular exercise routine, including ROM and strengthening exercises, tailored to your abilities.

Sometimes massaging an aching joint can temporarily relieve the pain.
©2006 Publications International, Ltd.
Sometimes massaging an aching
 joint can temporarily relieve the pain.

Before you begin any new exercise program, however, you need to consult your doctor. Your doctor will be able to advise you and your exercise instructor of any limitations you may have. He or she may also refer you to a physical therapist for evaluation.

Feed Your Joints

Moving your joints is the only way to nourish and lubricate them. Although keeping an arthritic joint in a stationary position may temporarily prevent pain, this extended lack of movement can produce greater pain and stiffness in the long run. In severe cases of lack of joint movement, contractures may develop. Contractures refer to shortening of the muscles and shrinking of the connective tissue. Over time, the joint's ability to function is reduced.

Gentle range-of-motion exercise as well as other types of more vigorous exercise can help nourish the joints and prevent stiffness and pain. These should be performed regularly. In addition, try the following:
  • Stretch frequently. Even during rest breaks, gently flex or stretch your joints occasionally or change your position slightly to prevent stiffness.

  • Massage your joints. Massage can help soothe a painful area, and you'll be moving other joints as you do so.

  • If you'll be travelling by airplane, bus, or train or if you'll be sitting at a sporting event, concert, or movie, try to get an aisle seat. This will give you more room to stretch your legs frequently while seated. It will also make it easier for you to get up and move around once in a while.

  • During long car trips, take advantage of rest stops to stretch and move around. If you're the passenger, do range-of-motion exercises for your fingers, lower legs, and neck while on the road.

  • Avoid clenching objects for extended periods. If holding a pen is painful, try a computer or typewriter. Instead of holding a newspaper or book in your hands while reading, try laying it flat on a table or using a book stand. Instead of carrying a purse or briefcase with a handle, choose one with a shoulder strap.
If you feel that your joints are healthy enough to start exercising, we will help you plan an exercise program in the next section.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.