Is it possible to engage in physical exercise for arthritis?
Yes. People with arthritis necessarily need to do physical exercise. First workout painful, but eventually the pain decreases.
What you need to do before you start training?
First you need to consult your doctor.
What options are exercises you can do?
There are two variants of exercise:
- Strengthening muscles. Joint pain will decrease, if the surrounding muscles hold the joint in the correct position. To strengthen the muscles need exercise with some weights.
- Increased stamina. This cardio. They lower blood pressure and protect the heart. This load accelerates the heart rate. This can be walking, biking or swimming. Running here do not include, because it damages the joints of the feet.
How much should you exercise?
Need to exercise 30 - 40 minutes a day, most days of the week. If you can not stand 30 - 40 minutes, then break the training into small segments.
How to protect joints during exercise?
Please observe the following rules:
- Slowly increase the load;
- Do the workout. About 10 - 15 minutes to move, slowly walk around, gently pull. This will prepare the muscles and ligaments;
- Keep cool down 5 minutes after loading. Slowly walk around and stretch the muscles;
- In order to protect the joints, walk only on a flat surface, if you have problems with the joints of the feet;
- Choose a sports shoe that supports the arch of the foot and ankle locks;
- Watch for pain. If something is ill, then you need to stop or change the exercise;
- Avoid exercises that twisted joints;
- If the doctor has prescribed the brace or some other device for joints, make sure you wear them.
In osteoarthrosis and arthritis most important to maintain range of motion in the joints. This should be done even if the aching joints of the load.
What if during exercise the joints ache?
Initially, all the pain increases. Be sure to talk about this with your doctor. If pain is severe or lasts for more than two hours after exercise, it is necessary to change something in the training.
