Managing Arthritis Pain.

Last updated Tuesday, January 04, 2005

Exercise and wise use of joints

Exercise

Another key to coping with pain is to follow an exercise program designed by your doctor or physical therapist.

Your exercise program should include special range-of-motion exercises to help keep your joints movable. It should also include general fitness exercise, such as swimming or walking. These help keep your heart, lungs, bones and muscles strong. Exercise also helps relieve stiffness and gives you an improved sense of well-being. Here are some tips to help you exercise properly:

• If you have a flare, do only gentle range-of-motion exercises.
• Start with just a few exercises and slowly add more.
• Listen to your body. If it hurts too much or if you begin to have too much pain, stop the exercise. Ask your doctor or therapist to help you learn the difference between normal exercise discomfort and too much exercise pain.

Using joints wisely and saving energy

Using your joints wisely means doing everyday tasks in ways that reduce the stress on painful joints. Saving your energy means "listening" to your body for signals that it needs to rest. It also means learning to pace yourself so you don't become too tired. Here are a few guidelines for using your joints wisely and for saving your energy:

• Be aware of your body positions. Avoid activities that involve a tight grip or that put too much pressure on your fingers. Use self-help devices, such as jar openers, reach extenders, zipper pulls, and buttoning aids. These aids put less stress on your joints and make difficult tasks easier.
• Use your largest and strongest joints and muscles. For example, use a shoulder bag to carry items. This protects painful elbow, wrist, or finger joints. When you lift or carry objects, spread the weight of the object over many joints. This prevents you from placing too much stress on one joint.
• Avoid holding one position for a long time. Move or change positions often. Keeping joints in the same position adds to joint stiffness and pain.
• Balance rest with activity. Learn to understand your body's signals that you're getting tired. Take breaks when you need them. Don't wait for the physical signals of pain before you rest. Plan your schedule to alternate activity with rest- even when you are feeling well!
• Respect pain. If you have pain that lasts for two hours or more after completing an activity or exercise, then you've done too much. Next time, do a little less or go about it in a way that takes less effort.
• Simplify your work. Plan ahead, organize, and create short cuts. Use labor-saving devices, such as an electric can opener or electric garage door opener, that require less energy on your part and place less stress on your joints.
• Ask for help when you need it. Family and friends would rather help you than have you become too tired or ill from doing too much.

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