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Ayayay…Claude-Guy Philipe..Mòy fè yon sèglobalhumanhelp.org sa globalhumanhelp.org globalhumanhelp.org Gen zen /Fouco We include protectipn we think are useful for our readers. If you buy Arthritis exercises for joint protection Arthhritis on this noint, we may earn Arthritus Arthritis exercises for joint protection commission. Medical Strength training nutrition Today execises shows you brands and products that we stand behind. Exercises for knee arthritis, such as leg lifts and kick-backs, can strengthen the muscles around the knee joint and help a person stay active. Swimming and elliptical training are also suitable options. The best exercise program for anyone depends on their individual needs, and a doctor can provide detailed advice about how much exercise to do and which activities work best.Arthritis exercises for joint protection -
Exercising may be the last thing you want to do when your joints are stiff and achy. But exercise is a crucial part of osteoarthritis treatment in order to ease pain and stay active.
Osteoarthritis is a chronic and progressive disease characterized by loss of the cartilage that covers and protects the ends of the bones where they meet at a joint. Without this protective coating, bone rubs against bone, causing irritation and inflammation. The result is pain and stiffness in the joint and often pain in the muscles and ligaments that surround it.
Osteoarthritis is the leading cause of disability in the United States. Nearly equal numbers of women and men have the condition, but women tend to develop symptoms after age 55, about 10 years later than men do. It most often affects the hips, knees, spine, and hands. Because most people diagnosed with osteoarthritis are older — about half of those over 65 have it to some degree — it's long been considered a normal part of aging that reflects a lifetime of wear and tear on cartilage.
But experts now know that many factors besides age are involved. Osteoarthritis risk can be inherited. An injury or disease may also kick off the deterioration. The rate of progression depends on genetics, biomechanical forces, and biological and chemical processes, all of which vary from person to person.
Excess weight is strongly linked to osteoarthritis, because it places added stress on the knees, hips, and spine. An ongoing study of people living in Framingham, Mass. Compared with the thinnest women, the heaviest women were twice as likely to get osteoarthritis and three times as vulnerable to severe knee osteoarthritis.
In the Nurses' Health Study, women who were the heaviest at age 18 had up to seven times greater risk for severe hip osteoarthritis as those who were lightest.
There's no cure for osteoarthritis, but there is a lot you can do to slow its progression, reduce pain, and maintain or improve function. Losing weight can be particularly helpful if you're overweight or obese. You can often relieve pain with over-the-counter analgesics such as acetaminophen Tylenol and nonsteroidal anti-inflammatory drugs NSAIDs , including ibuprofen and aspirin.
The use of canes, splints, or braces may be necessary to protect a joint from further injury. But if there's one osteoarthritis treatment an individual with osteoarthritis should do every day, it's exercise. Regular exercise strengthens muscles and improves flexibility and balance.
It not only helps ease pain and stiffness but also improves overall health. It's also good for your mood and for staving off other conditions prevalent in older age. Exercise as an integral part of prevention and treatment of osteoarthritis, especially in people ages 65 and over.
After reviewing the evidence, the group also concluded that moderate-intensity exercise does not — as some have feared — increase the risk for osteoarthritis. Research suggests that older women may be able to prevent osteoarthritis pain by getting as little as one to two hours of moderately intense physical activity each week.
Lack of exercise may contribute directly to osteoarthritis, especially by causing the atrophy of supportive and shock-absorbing muscles, such as those surrounding the knee. The basic components of the exercise prescription are activities that improve flexibility, muscle strength, and endurance.
Exercise should be individually tailored, to prevent injury and aggravation of the osteoarthritis. That usually means starting with an evaluation by a physician, physical therapist, or other health professional experienced in the management of osteoarthritis.
The activities your clinician recommends — and his or her advice on how much and how often to exercise — will depend on various factors, including which joints are involved, how severe the pain is, how fit you are, and whether you have other medical conditions.
The first step is flexibility exercise to improve joint mobility, reduce stiffness, and help prevent tightening of the tissues around the joint.
Flexibility exercises gently stretch and lengthen the muscles and move the joints through a range of motion that's comfortable — you should not feel pain — but produces a sensation of resistance.
You should perform these exercises see examples when you are feeling the least pain and stiffness — for example, after a warm shower or at the end of the day.
If you take a pain reliever, do your stretching when the drug is having its strongest effect. You can start with just one or two exercises a day, three times a week, but try to work up to performing several, at least once a day.
Sit with your knees bent and the soles of your feet together. Draw your heels close to your body. Holding the shins or ankles with your hands, slowly bend your upper body forward and gently press your knees down with your elbows.
Hold for 20 to 30 seconds. Lie flat on your back with legs extended. Keep your neck on the floor but look down toward your chest. Bend both knees and clasp them with your hands, pulling your knees toward your shoulders as far as they will comfortably go.
Breathe in deeply and exhale, bringing the knees closer as you breathe out. Hold for 20 to 30 seconds while breathing normally. Lie on your back with your knees bent and feet flat on the floor.
Keeping your shoulders on the floor, gently lower your knees to one side and turn your head to the opposite side. Bring your knees back to the center and repeat on the other side. By strengthening muscles, you protect and support affected joints and improve overall function.
Inactivity due to osteoarthritis, as well as aging in general, can reduce muscle mass, contributing to frailty and weakness. Strength training involves contracting the muscles against resistance. The resistance can be from your own body or from hand or ankle weights or resistance bands.
Your clinician will recommend specific exercises based on the condition of your joints and your level of pain. Muscles should not be exercised to the point of fatigue. Start with four to six repetitions rather than the eight to 12 normally associated with resistance training.
If you have joint pain that lasts more than an hour after you exercise, you're probably overdoing it. You should not do strength training more than two days per week. Rest a chair against a wall. Sit at the front of the chair, knees bent, feet flat on the floor. Lean back in a half-reclining position with your arms crossed and your hands on your shoulders.
Keeping your head, neck, and back straight, bring your upper body forward, and then stand up slowly. Sit back down slowly and return to your original position.
Repeat four to six times; build up gradually to eight to 12 repetitions. Holding onto the back of a chair for balance, bend your trunk forward and slowly raise your right leg straight behind you.
For example, people with rheumatoid arthritis RA benefit from regular hand and wrist exercises to maintain range of motion and function. See 'Disease-specific exercise suggestions' below.
If you answer "yes" to the questions below, an evaluation may be helpful. Warm up — The purpose of the warm-up is to improve circulation and to increase the temperature of muscles and joint structures so that the body is less stiff, movement is easier, and risk of injury is decreased.
If you are successful, your body will feel slightly warmer than when you started. Some people benefit from a warm shower prior to exercise.
Some people like to stretch after their warm-up. People with arthritis may need a longer warm-up and cool-down. A three- to five-minute warm-up is recommended for the general population, while 10 to 15 minutes is optimal for people with arthritis.
However, if you are walking slowly or exercising less than 10 minutes, you do not need a separate warm-up and cool-down. Cool down — The purpose of the cool-down is to return your heart rate to a few beats above normal. This prevents a sudden drop in blood pressure, feelings of nausea, fainting, and dizziness.
Stretching is best done after your exercise session as part of your cool-down. Stretch — Stretching returns muscles to their full length and reduces soreness after exercise. People with arthritis need to be more cautious if they have lax joints extra mobility or hyperflexibility or malaligned joints eg, hand deformities, bowlegged.
Flexibility exercises may be helpful for some patients with arthritis and can include stretching as well as modified yoga and tai chi a Chinese martial art that involves slow, gentle movements. Exercises to improve muscle strength and build endurance are important components of an arthritis treatment program.
Water- and land-based exercises can improve strength, function, and physical fitness. Tai chi and yoga should be performed carefully and should be supervised initially to make needed modifications and prevent injury. Strengthening exercises — Strengthening exercises can help to improve joint stability and decrease pain.
Examples of exercises that build strength include the use of free weights or weight machines. If you don't have access to a gym or weights, you can also build strength by doing "body-weight" exercises eg, modified squats to strengthen the knees. People with lax or malaligned knees should use caution with certain strengthening exercises because improving quadriceps strength the muscles in the thighs may speed the progression of preexisting arthritis.
A physical therapist who specializes in treating arthritis-related knee problems can provide specific advice and recommend exercises to balance strength building. Treatment may include modified exercises and appropriate bracing. For example, arm exercises can start with as little as 1 to 2 pounds 0.
Endurance exercises — Endurance exercises work to increase the heart and breathing rates, which can improve heart health, lower blood pressure, and improve fitness. Exercise does not need to be strenuous; during moderate-intensity endurance exercises, you should be able to carry on a conversation.
The type and amount of endurance exercise recommended depends upon a person's current fitness level. A person who has avoided exercise due to pain or lack of success might need to begin with just five minutes of slow walking.
Low-impact exercises are preferable to minimize stress on the joints. Swimming and biking are low- or no-impact forms of endurance exercise that can be safely performed by most people with arthritis. The buoyancy provided by water decreases pressure on joints and allows a person to exercise without the constraints imposed by body weight.
Aquatic exercise programs often include group exercises in the water or walking in water. If you like to swim but have shoulder or neck issues that make it difficult to turn the head, you may need to consult with a therapist to design a successful swimming program.
Some people can successfully reduce neck movement by using a snorkel and mask. In general, exercise should start at a low intensity and for a short time.
It is normal to feel some joint or muscle soreness after exercising. Delayed-onset muscle soreness is common and can last up to two days.
The soreness should not be severe. Repeating some light warm-up exercises, stretching, or foam rolling can help with this. Protect the joints — People with arthritis need to take a few extra precautions to protect their joints while exercising.
The following tips are recommended. The shoe's original liner may be fine, although an insert with additional cushioning is often helpful for people with foot or knee pain. People who have foot pain or issues that prevent them from walking may benefit from custom orthotics inserts and consulting with a podiatrist or a physical therapist.
High-impact sports such as running, football, baseball, basketball, and soccer are not recommended. However, participation in low- or no-impact sports such as swimming, cycling, or walking is encouraged. Specific exercise instructions — Instructions for specific exercises for people with arthritis are available from the following resources:.
Lorig and J. Fries Perseus Books, Cambridge, Lorig, H. Halsted, D. Sobel, et al Bull Publishing, Boulder, Inflammatory arthritis — Inflammatory arthritis is a condition that causes swelling and pain in joints. Examples of inflammatory arthritis include rheumatoid arthritis RA , psoriatic arthritis, spondyloarthropathy, and ankylosing spondylitis AS.
See "Patient education: Arthritis Beyond the Basics ", section on 'Inflammatory arthritis'. Rheumatoid arthritis — RA is a chronic inflammatory condition that can affect many tissues throughout the body.
The joints are usually most severely affected. The number and type of joints affected by RA can vary widely, although joints on both sides of the body are usually involved.
See "Patient education: Rheumatoid arthritis symptoms and diagnosis Beyond the Basics " and "Patient education: Rheumatoid arthritis treatment Beyond the Basics ", section on 'Exercise' and "Patient education: Rheumatoid arthritis treatment Beyond the Basics ", section on 'Physical and occupational therapy'.
Performing flexibility exercises before sleeping can reduce morning stiffness picture 1 and picture 2 and picture 3 and picture 4. Yoga positions that stress the neck such as the plough, headstand, and shoulder stand should be avoided. A safe stretch for the neck is shown here picture 1.
After doing dishes or after showering is a good time to do these exercises because hands are warmer and more flexible. Include hand exercises that strengthen all the muscle groups of the hand to increase grip strength and decrease hand pain.
If you are unsure how to safely perform resistance exercises, consult with a physical therapist. Ankylosing spondylitis — AS is a chronic, inflammatory disease that primarily affects the back, neck, and sometimes hips and shoulders. The most common symptoms of AS are pain and stiffness of the low back and hips.
Pain, stiffness, and limited mobility in other joints also occur in some patients. See "Patient education: Axial spondyloarthritis, including ankylosing spondylitis Beyond the Basics ".
A snorkel and mask can allow you to swim without turning your head to breathe. Systemic lupus erythematosus — Systemic lupus erythematosus SLE is an autoimmune chronic inflammatory disease that affects various organs of the body. Joint symptoms occur in almost all patients and are often the earliest sign of SLE.
The arthritis tends to occur in different parts of the body and does not usually affect both sides of the body the same way. Only a few joints are affected at any time.
See "Patient education: Systemic lupus erythematosus Beyond the Basics ". See 'Protect the joints' above. These can be signs that the head top of the femur is not receiving adequate blood flow, which can quickly destroy the joint and can potentially require joint replacement surgery.
Osteoarthritis — Osteoarthritis OA occurs as a result of a gradual loss of cartilage from the joints. OA can affect almost any joint, although it is most commonly seen in the hands, knees, hips, and spine.
Common symptoms include pain, stiffness, some loss of joint motion, and changes in the shape of affected joints. See "Patient education: Osteoarthritis symptoms and diagnosis Beyond the Basics ".
People with OA generally benefit from a general exercise program that promotes healthy cartilage. For example, if the knees are affected, bend and extend the knees as far as comfortably possible several times per day.
Muscle strength training for people with OA can help maintain and even increase muscle mass as you age. Be sure to keep the joints in line by avoiding twisting motions or moving at an angle. You can do strengthening exercises even if your OA is severe; they can help you to function better with less pain and with an improved quality of life.
Some people with knee OA find that doing tai chi helps. Along with other forms of traditional Chinese exercise, tai chi has also been shown to be beneficial in improving pain, stiffness, and physical function for people with knee OA. People with OA benefit from being as active as they are can be.
Knee braces can be somewhat helpful for people who have active arthritis, significant joint instability, malaligned knees bow-legged , or knees that "give out" as a result of arthritis. With a clinician's referral, an orthotist can provide an appropriate brace for these conditions and can provide instructions for wearing the brace correctly.
Fibromyalgia — The most common signs and symptoms of fibromyalgia are fatigue; tender points around the shoulders, back, hips, and knees; and generalized aching and stiffness. Joints do not become swollen as a result of fibromyalgia alone.
See "Patient education: Fibromyalgia Beyond the Basics ". In addition to low-impact aerobic exercises such as fast walking or biking, other options include water therapy, tai chi, chair yoga, or gentle yoga.
Resistance exercises help to reduce the number of tender points. Your healthcare provider is the best source of information for questions and concerns related to your medical problem. This article will be updated as needed on our web site www. Related topics for patients, as well as selected articles written for healthcare professionals, are also available.
Some of the most relevant are listed below. Patient level information — UpToDate offers two types of patient education materials. The Basics — The Basics patient education pieces answer the four or five key questions a patient might have about a given condition. These articles are best for patients who want a general overview and who prefer short, easy-to-read materials.
Patient education: Physical activity for people with arthritis The Basics Patient education: Osteoarthritis The Basics Patient education: Exercise and movement The Basics Patient education: Psoriatic arthritis in adults The Basics Patient education: Psoriatic arthritis in children The Basics.
Beyond the Basics — Beyond the Basics patient education pieces are longer, more sophisticated, and more detailed. These articles are best for patients who want in-depth information and are comfortable with some medical jargon. Patient education: Exercise Beyond the Basics Patient education: Psoriatic arthritis Beyond the Basics Patient education: Rheumatoid arthritis symptoms and diagnosis Beyond the Basics Patient education: Axial spondyloarthritis, including ankylosing spondylitis Beyond the Basics Patient education: Systemic lupus erythematosus Beyond the Basics Patient education: Osteoarthritis symptoms and diagnosis Beyond the Basics Patient education: Fibromyalgia Beyond the Basics.
Professional level information — Professional level articles are designed to keep doctors and other health professionals up-to-date on the latest medical findings. These articles are thorough, long, and complex, and they contain multiple references to the research on which they are based.
Professional level articles are best for people who are comfortable with a lot of medical terminology and who want to read the same materials their doctors are reading.
Nonpharmacologic therapies for patients with rheumatoid arthritis Overview of joint protection The benefits and risks of aerobic exercise Overview of the management and prognosis of systemic lupus erythematosus in adults Treatment of axial spondyloarthritis ankylosing spondylitis and nonradiographic axial spondyloarthritis in adults.
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Literature review current through: Jan This topic last updated: Jan 11, ARTHRITIS AND EXERCISE OVERVIEW Physical activity is known to have benefits for people with arthritis. HOW CAN I PREPARE TO EXERCISE? ARTHRITIS EXERCISES Exercises to improve muscle strength and build endurance are important components of an arthritis treatment program.
Patient education: Physical activity for people with arthritis The Basics Patient education: Osteoarthritis The Basics Patient education: Exercise and movement The Basics Patient education: Psoriatic arthritis in adults The Basics Patient education: Psoriatic arthritis in children The Basics Beyond the Basics — Beyond the Basics patient education pieces are longer, more sophisticated, and more detailed.
Patient education: Exercise Beyond the Basics Patient education: Psoriatic arthritis Beyond the Basics Patient education: Rheumatoid arthritis symptoms and diagnosis Beyond the Basics Patient education: Axial spondyloarthritis, including ankylosing spondylitis Beyond the Basics Patient education: Systemic lupus erythematosus Beyond the Basics Patient education: Osteoarthritis symptoms and diagnosis Beyond the Basics Patient education: Fibromyalgia Beyond the Basics Professional level information — Professional level articles are designed to keep doctors and other health professionals up-to-date on the latest medical findings.
Nonpharmacologic therapies for patients with rheumatoid arthritis Overview of joint protection The benefits and risks of aerobic exercise Overview of the management and prognosis of systemic lupus erythematosus in adults Treatment of axial spondyloarthritis ankylosing spondylitis and nonradiographic axial spondyloarthritis in adults The following organizations also provide reliable health information.
org [ ]. Exercise therapy for spondyloarthritis: a systematic review. Rheumatol Int ; Pettersson S, Boström C, Eriksson K, et al.
Exrecises Clinic offers appointments in Hypertension treatment, Florida joiht Minnesota and at Mayo Clinic Health System locations. Swelling, pain exxercises stiffness in Arthritis exercises for joint protection joints are common symptoms for people with arthritis. If you have arthritis, your health care professional may recommend hand exercises to help you improve joint flexibility and range of motion. Start by holding your hand and fingers straight and close together. Bend the middle joints of your fingers.
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