Does performing simple tasks seem like climbing Mount Everest to you? Does getting up from the bed, sitting on the chair or bending to put on your footwear make you feel that your bones are resisting and rebelling against any activity? Have you been diagnosed with Arthritis and given medication, but have no clue as to how to stay independent and active? Then this blog is for you.
What is Arthritis?
It is a disease that causes painful inflammation and stiffness of the joints, commonly in the knees and hips, primarily due to wear and tear on the bones. It is a fairly common sight to see men and women with a slouch, or not-so-old people using a walking stick, and slightly gnarled hands. We all recognise these as signs of Arthritis.
This can happen when the medical caregivers forget to provide tips on independence and activity without pain. With the right guidance and simple routines, people with arthritis can lead a satisfyingly active and fulfilling life.
How do we identify Arthritis?
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Reduced mobility in joints
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Pain and discomfort in movements
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Redness, rigidity /stiffness in limbs
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Swelling around the joints
How to Effectively Manage Pain
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Learn all you can about your condition, including the type of arthritis you have and any existing joint damage.
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Involve your healthcare professional, friends and family in your pain management plan.
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Tell your healthcare professional of any changes in your pain.
Some techniques help you lead a pain-free and independent life, even with Arthritic symptoms.
Can I Exercise If I Have Arthritis?
Exercising is usually the last thing you think of doing when you have arthritis, but, believe it or not, it is actually one of the best things for you, difficult as it may sound, because it ensures you stay active and actually helps minimise the effects of arthritis, such as joint pain and stiffness.
Once your doctor gives you the green light to maintain or resume movement, all you need to do is take note of how to maintain an active lifestyle while being careful:
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Start slow and stay consistent – Gentle, low-impact exercises like walking, swimming, or cycling are great ways to stay active without straining joints. Gradually increase the time and intensity, but do not set expectations because the feeling in the joints may ebb and flow. Do not overdo it. LISTEN TO YOUR BODY – Adjust intensity based on your comfort level. Never push towards severe pain.
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Aim for low-impact activities: Activities like water aerobics and yoga provide all the benefits of exercise without the stress on your joints.
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Incorporate stretching: even gentle stretching improves your range of motion and helps your muscles relax.
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Warm up and cool down: Always stretch before and after exercise to prevent stiffness and ease joint movement.
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Build muscle strength: Light weight training or resistance bands help support joints and improve stability.
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Use ice: Icing your joints after an activity can help reduce swelling.
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Aquatic therapy: Exercising in water reduces pressure on joints while allowing for smooth movement.
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Maintain a healthy weight to reduce stress on weight-bearing joints like hips and knees. Extra weight can worsen arthritis symptoms and increase pain. Gradual, lasting healthy changes are the most effective approach to weight management. Any weight you lose takes stress off your joints, helps with pain and helps decrease the wear out of your joints over time. Talk to your healthcare professional about what you can do to get to and stay at a healthy weight.
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Use assistive tools like Braces, Canes, or splints to make movement easy and safe.
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Prioritise rest and recovery: Balanced activity with adequate rest prevents overexertion and inflammation.
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Quit smoking: Toxins in cigarette smoke can damage connective tissues, which can increase arthritis pain. Studies have shown that electronic cigarettes or e-cigarettes may also harm connective tissues.
When there are do's, there have to be some do nots too
Avoid activities that involve high impact and repetitive motion, such as:
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Running
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Jumping
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Tennis
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High-impact aerobics
Why is staying active so important for those with Arthritis?
Modifying activities allows you to stay active even when your joints hurt or you are weak. Lower-impact activities like biking or water aerobics can help. You can still get as much benefit from doing movement therapy like yoga or Zumba to help bring blood flow to your joints, encourage muscle strength and isometrics to stabilise the joints and decrease your arthritis. Staying active is one of the most effective ways to manage debilitating pain and stiffness, improve mobility and flexibility and be independent.
If you are regularly active, then, combined with your other treatments, it can positively impact many other things for your wellbeing, such as:
Exercising can help you avoid several complications associated with arthritis and provide you with a better quality of life
Managing Arthritis without Surgery
Movement truly is the most effective medicine for arthritis, and physical activity is the best therapy. Staying active is one of the most effective ways to manage arthritis. It is a good option to inculcate a lifestyle of healthy living right from a young age. Like playing outdoor games, exercising, and eating healthy food. At the slightest symptom of pain in the bones or discomfort in the limbs, connect with an orthopaedic doctor, preferably at an efficient multi-speciality hospital like Star Hospitals Hyderabad.
Book an appointment today if you are struggling with arthritis related issues and looking for a better quality of life.
