Download Exercise for Joint Pain

Keep Moving: Exercise for Joint Pain
Joint pain, or arthralgia, associated with autoimmune disease often includes stiffness
that lasts more than an hour along with redness, swelling and warmth near the joint
itself. It commonly affects joints on both sides of the body especially smaller joints of the
hands and feet. Some of the most common autoimmune diseases associated with
inflammatory arthralgia include rheumatoid arthritis, systemic lupus erythematosus,
scleroderma, Sjogren’s disease and mixed connective tissue disease. The reason these
patients experience joint pain is their irregular response to infection. Instead of the
immune system attacking foreign invaders such as infection or injury bringing armed
parties to fight, repair and then leave the site, patients with inflammatory arthralgia
experience an attack on their own tissues. This causes a chronic inflammatory response
while immune cells attack the tissues that surround the joint affected. Unless this
irregular response is halted, the joint tissues will be destroyed and scarring will occur,
often limiting movement. Less movement of joints encourages bone and muscle
weakening, muscle imbalances, dislocations and eventually complete immobility of that
site.
One important way to mediate these negative joint changes is to exercise. Simple
movements can reduce inflammation and pain, prevent the development of scar tissue,
strengthen muscles, maintain bone strength, improve stamina, manage body weight,
encourage a better night’s sleep and foster healthier self-esteem. Individuals who have
not been active for some time should begin slowly, easing themselves into a new
routine. Any patient should speak with their doctor regarding a new regimen before
beginning to ensure a smooth and safe start.
In order to preserve movement, patients suffering from joint pain should regularly
practice range of motion and stretching exercises. These simple, non-weight bearing
choices can be performed two to three times daily while performing other daily tasks.
For example, your knee can be ranged while sitting at a meeting or lunch by simply
extending the leg into the air, then returning to a position slightly under the seat, as
tolerated. Stretching moves the joint and its surrounding muscles to the end or slightly
beyond their normal range of motion. It is most important to hold the position for at least
30 seconds to produce lasting effects.
Strengthening exercises help to build the muscles that surround a joint decreasing the
load on the joint itself. Both isometric and isotonic exercises are encouraged but
patients with more advanced diseases or experiencing a flare-up should try isometric
exercises first. These involve simply contracting a muscle group in place without moving
the joint. Again, these can be completed alongside everyday tasks. Using the knee as
an example again, simply raise the leg into the air, contract the thigh muscles for 10
second intervals up to three to five times on each side, relaxing for 10 seconds between
contractions. Conversely, isotonic exercises involve moving a joint through its range of
motion against resistance. Often your own body weight can serve this purpose. Both
isometric and isotonic exercises are encouraged to be performed every other day
working up to three to five sets of eight to ten repetitions of each exercise.
Of course no exercise regimen is complete without aerobic exercise. Improving
cardiovascular health and joint symptoms by managing body weight can be
accomplished even with low-impact activities such as swimming, bicycling and walking.
Again, a doctor should be consulted before beginning any new activities. Most
importantly, these exercise should be viewed as a way one can help improve joint pain
at home while enjoying the company of others and completing daily living tasks. The
key is to keep moving.
For more information on this topic see the December/January issue of IGLiving
Magazine online at http://www.igliving.com under Feature Articles.