Do you want to feel and move better? Arthritis is typically characterized by pain and stiffness in and around one or more joints and the surrounding tissues. Did you know … participation in regular, low-impact exercises provides meaningful results? Try the simple-six exercise plan to give your body what it needs and help ease arthritis pain.
Quick Facts
- It is estimated that 50 MILLION U.S. adults have doctor-diagnosed arthritis (1/5).
- 10% of all adults have arthritis-attributable activity limitation.
- Nearly 50% of Individuals > 65yrs have arthritis.
Living with arthritis can be a vicious cycle as the associated pain and stress lead to reduced activity, which ultimately results in decreased flexibility, strength and function. However, this debilitating cycle can be stopped and effectively managed with regular movement breaks.
Regular Movement Breaks are Better
Some studies suggest that it takes individuals with arthritis 25-320% more energy to walk when compared to those without arthritis (Lucas, Cooke & Friis, 1999). This extraordinary energy requirement makes it easy to see why long workouts may not be the best solution. Did you know … as little as 10 minutes of activity is associated with positive change? (Lee et al, 2001)
The benefits of regular, frequent movement breaks include:
- Increased blood flow, nutrient supply and waste removal
- Production of synovial fluid that lubricates our joints (like oil for your car engine)
- Prevention of tissue lock down that may restrict or cause pain with movement
- Reduced stress
Simple Moves to Ease Arthritis Pain
Everyday activities require the right amount of strength and flexibility in all of the moving parts. For example, walking may be thought of as a forward body movement, but it is actually front-to-back, right-to-left, and turning motions of each joint in the body that makes the forward movement possible. To effectively prepare each joint for daily activities such as walking, exercises should move the body in all six directions.
Let’s apply this thinking to a traditional calf stretch.
Start by leaning forward with your hands at shoulder height on the wall. Lift one leg and reach the suspended foot in a slow front to back motion (Image A). Next move your foot right to left, touching where the wall meets the floor (Image B). Finally rotate your body right and left, leading with the suspended foot (Image C). Repeat on each side of the body 3-5 times, in a pain free range. This stretch can be used before any activity or to relieve nagging calf tightness.
Take a load off! Try this same stretch in the pool allowing buoyancy to facilitate a deeper and more relaxed stretch. Stand facing the pool wall with two hands on the edge and perform the same movement series. Take a look at this video demonstration:
Ease arthritis pain by making movement a part of your daily routine. Take regular movement breaks that use the simple-six exercise plan and you’ll not only feel good afterwards but you’ll feel great while you are doing it.
Laurie Denomme, founder of WECOACH is an international fitness educator with 25 years experience in aquatics. Her expertise has been called upon by top consumer magazines, including Self and Weight Watchers as well as for development of education manuals including the Aquatic Fitness Professional Manual by the Aquatic Exercise Association (AEA). She is a Fellow of Applied Functional Science™ and recipient of the 2013 AEA Global Aquatic Fitness Professional & 2014 ATRI Tsunami Spirit Awards. Contact Laurie by email at: laurie@waterexercisecoach.com
References
Centers for Disease Control and Prevention. (2013). Prevalence of Doctor-Diagnosed Arthritis and Arthritis-Attributable Activity Limitation – United States, 2010-2012. Retrieved http://www.cdc.gov/mmwr/preview/mmwrhtml/mm6244a1.htm
Lee, I.M., et al. 2001. Physical activity and coronary heart disease in women: Is “no pain, no gain” passé? The Journal of the American Medical Association, 285 (11), 1447-54.
Lucas, George L., Francis W. Cooke, and Elizabeth A. Friis. “Work and Energy Concepts.” A Primer of Biomechanics. Springer New York, 1999. 89-97.
