How Does Movement Improve Arthritis?

by Bietel Kidane

Millions of individuals worldwide suffer from arthritis, a common ailment that impairs joint movement and causes pain and stiffness. Moving when joints pain may seem illogical to many people. But when done properly and securely, mobility may be a very powerful tool for managing arthritic symptoms and enhancing general quality of life, according to study. This article investigates the ways in which movement might help arthritis, going into the best kinds of exercises, the underlying mechanics, and advice on how to properly include physical activity in your daily routine. The word "arthritis" refers to more than 100 distinct disorders that impact the joints rather than being a single illness. Rheumatoid arthritis (RA) and osteoarthritis (OA) are the most prevalent types. RA is an autoimmune disease in which the body targets its own joint tissue, whereas OA is caused by gradual joint wear and tear.

Two main types of Arthritis

Osteoarthritis primarily affects cartilage, the smooth, protective tissue at the ends of bones that allows for smooth joint motion. When cartilage wears down, bones can grind against each other, leading to pain, swelling, and reduced motion. OA usually affects the hands, knees, hips, and spine. Rheumatoid arthritis, on the other hand, involves the immune system mistakenly attacking the synovium, a thin membrane that lines the joints. This causes inflammation, which can lead to joint damage, pain, and swelling. RA tends to affect smaller joints first, such as those in the hands and feet, but can eventually spread to larger joints. Both conditions lead to similar symptoms—joint pain, stiffness, swelling, and limited range of motion. However, in both cases, movement has been shown to offer significant relief.

The Science Behind Movement and Arthritis

The notion that arthritis can be improved by movement depends on a number of important physiological and biomechanical mechanisms. Let's examine why and how mobility is so important for controlling the symptoms of arthritis. Moving about keeps joints lubricated. The viscous substance that fills joints, synovial fluid, lowers friction and aids in shock absorption. Your body produces and circulates more synovial fluid when you move, which facilitates painless and smoother movement. Synovial fluid may get stagnant and the joints may become even more rigid if there is no mobility.

Joints don't function alone. Their stability and correct alignment are maintained by the muscles, tendons, and ligaments that support them. A joint's own strain can be lessened by strengthening the muscles that surround it, which can improve mobility and lessen discomfort. Strong quadriceps (front thigh) muscles, for instance, may greatly lessen the strain on knee joints, which is important for those who have osteoarthritis in their knees. Especially after periods of inactivity, people with arthritis frequently feel stiff. Increased circulation warms up muscles and joints, which lessens stiffness. Frequent exercise can keep the joints' range of motion intact, facilitating pain-free movement.

Decreasing Inflammation

It is commonly known that physical activity lowers inflammation. Exercise can reduce joint inflammation in people with RA by modifying the immune system. Low-to-moderate intensity aerobic exercises, such as swimming and walking, can help lower the body's inflammatory markers, which are connected to joint pain and damage. For those who already have osteoarthritis, excess body weight can exacerbate the condition, particularly in weight-bearing joints like the knees and hips. For every pound of additional weight, the knee joints are subjected to an additional four pounds of pressure. Regular exercise reduces the strain on these joints and postpones the onset of arthritis by assisting with weight control.

Types of Movement That Benefit Arthritis

When it comes to arthritis, not every movement is made equally. Depending on the nature and severity of the ailment, certain workouts are better than others. Exercises that increase range of motion assist keep your joints flexible, avoiding stiffness and making movement simpler. A joint is moved as far as it can go in various directions during range-of-motion exercises. Stretching activities, for instance, such as slowly bending and straightening the knee, can increase joint flexibility without putting the joint under unnecessary stress. Ankle circles, wrist flexion and extension, and shoulder rolls are a few examples. Strengthening the muscles surrounding afflicted joints is essential for lowering discomfort and enhancing functionality. Resistance bands, small weights, or body weight can all be used for strengthening workouts. Powerful muscles Examples include wall push-ups, resistance band workouts for the arms and legs, and squats (adapted for joint comfort). People with arthritis benefit from aerobic activities because they help them control their weight and enhance their cardiovascular health. Because they raise the heart rate without overtaxing the joints, low-impact aerobic workouts are especially advantageous. Walking, riding (indoors or on a stationary cycle), swimming, and water aerobics are a few examples.

Stretching is essential for increasing range of motion, lowering joint stiffness, and increasing flexibility. To maintain joints' suppleness and flexibility, gentle stretching exercises should be performed on a regular basis. By lengthening muscles, these workouts can reduce discomfort and increase joint mobility. Pilates, yoga, and tai chi are a few examples. One of the finest types of exercise for persons with arthritis is swimming, especially warm water. Body weight is supported by the water's buoyancy, which eases joint tension and offers resistance to build muscle. Additionally, the warmth helps ease stiffness and soreness, facilitating mobility. Aqua jogging, water aerobics, and swimming are a few examples.

Safety Tips for Exercising with Arthritis

Even while mobility is good for you, if you have arthritis, you should exercise carefully. Starting off slowly is crucial if you've never exercised before or haven't done so in a long time. Start with short sessions and low-impact exercises, then progressively increase the length and intensity as your body adjusts. This method lowers the chance of aggravating joint discomfort and aids in injury prevention. Your body uses pain as a warning sign when anything is amiss. Sharp or severe pain is not usual when beginning a new workout regimen, although some discomfort is. Stop right away and see a doctor before continuing if a certain movement produces excruciating discomfort. Before doing out, always warm up to improve blood flow to your joints and muscles. An effective warm-up may lessen stiffness and help avoid injuries. In a similar vein, stretching gently to cool down after working out will help your muscles relax and avoid pain. To avoid injuries and get the most out of exercise, proper form is crucial. Seek advice from a skilled trainer or physical therapist who has worked with people with arthritis if you're unclear about how to do specific exercises. It’s crucial to give your body time to recuperate in between exercises, particularly if you have more joint discomfort or stiffness. Rest days let your muscles and joints heal and help avoid overuse problems.

How to Stay Motivated

It can be difficult to stick to an exercise regimen, particularly if you have arthritis. But maintaining motivation is essential to enjoying the advantages of exercise. You can monitor your progress and maintain motivation by setting attainable goals. For instance, if your daily walking goal is 15 minutes, progressively extend the time as your fitness level rises. You may stay motivated and feel a feeling of success by setting small, quantifiable goals. Movement may be made more fun by working out with a friend or enrolling in a group fitness program. Having a workout partner helps hold you accountable, and social support is a strong incentive. Maintaining a journal can help you stay inspired and recognize your progress. Take note of any increases in mobility, pain thresholds, or general fitness, and acknowledge your successes. Being physically active doesn't have to be a hassle. Whether it's dancing, swimming, or gardening, find things you like doing. You're more inclined to persevere when you appreciate what you're doing.

Conclusion

An effective strategy for controlling the symptoms of arthritis and enhancing general quality of life is movement. Regular exercise can greatly lessen pain and enhance joint function by maintaining lubricated joints, building muscle, lowering stiffness, and controlling weight. People with arthritis can preserve their mobility and enjoy more active, satisfying lives by combining strength, cardio, flexibility, and range-of-motion activities. When done properly, exercise may play a significant role in managing arthritis, enabling people to move more confidently and with less discomfort.

References

Hargrove, T. (2017, September 7). The said principle. BETTER MOVEMENT. https://www.bettermovement.org/blog/2009/0110111

Movement is the best medicine for osteoarthritis. (n.d.-a). https://www.arthritis.org/health-wellness/healthy-living/physical-activity/getting-started/movement-for-osteoarthritis

Role of exercise in arthritis management. Johns Hopkins Arthritis Center. (2018, January 18).https://www.hopkinsarthritis.org/patient-corner/disease-management/role-of-exercise-in-arthritis-management/

Leong DJ, Sun HB. Osteoarthritis - Why Exercise? J Exerc Sports Orthop. 2014;1(1):04. doi: 10.15226/2374-6904/1/1/00104. PMID: 25750935; PMCID: PMC4350574.

Exercise: Rx for overcoming osteoarthritis. Harvard Health. (2019, June 24). https://www.health.harvard.edu/staying-healthy/exercise-rx-for-overcoming-osteoarthritis