Dr. George B. Isaac MD - Exercises to Reduce Arthritis Pain

This article will discuss the benefits of exercises for arthritis by Dr. George B. Isaac MD, the best types of exercise for arthritis and how they help reduce pain, but first a little background about arthritis. In simplest terms arthritis is the inflammation of a joint and can affect the bones and the connective tissues around the joint. Symptoms can include joint pain, joint stiffness, limited range of motion, swelling around the joint, tenderness, deformity and cracking or creaking from the joint which is accompanied by pain. Some types of rheumatic arthritis also involve the immune system and internal organs.
According to the Arthritis Foundation arthritis is one of our most prevalent chronic health problems and the nation's leading cause of disability among Americans over age 15. Some 46 million adults in the United States have been diagnosed with arthritis. It is interesting to note that more women (60%) are affected by arthritis than men (40%).

While there are approximately 100 different types of arthritis this article will focus on osteoarthritis which is the most common type, affecting 33 million people in the United States. With osteoarthritis, also known as degenerative joint disease, there is a breakdown of joint cartilage. Over time the cartilage wears away and the bones begin to rub against each other resulting in irritation, bone spurs, damaged connective tissues, an inability to absorb shock, and a loss of mobility.

Dr. George B. Isaac MD - Causes and contributing factors to the development of osteoarthritis include diet/overweight, overuse/ repetitive motions, injury/trauma, exercise (too much or too little, smoking, other existing health issues such as rheumatoid arthritis or metabolic disorders. There can also be genetic components that affect the production of collagen (the protein the makes up cartilage), and the way the bones and joint align and function which can lead to abnormal wear and tear.

One of the best types of exercises for arthritis is strength training. Strength training for controlling osteoarthritis has been well researched and indeed there are many benefits of incorporating it into a treatment plan. Resistance training helps to strengthen muscles which helps to strengthen and stabilized joints. Strong muscles act as shock absorbers for joints and help to take the pressure off of joints during movement. Strong balanced muscles also help to keep joints aligned properly so that the functionality is maintained or improved, reducing wear and tear of a particular joint.

Strength training also improves mobility and reduces stiffness in the joints. Cartilage doesn't have a blood supply and as you age the cartilage dries out and becomes brittle. Only through movement/exercise can you bring fluid in and out of the joints to keep the cartilage from drying out and working effectively. The greater the range of motion that is obtained in exercises, the more fluid can be brought to a wider surface area of cartilage. The more you can introduce movement the more you will be able to move! So when practicing exercises for arthritis you want to be sure to select those that provide a wide range of motion. The bodyweight exercises found in yoga are perfect examples of exercises that offer a unique and wide range of motion.

And exercise, particularly strength-training helps maintain a healthy weight. Extra weight puts additional pressure on joints. For every pound of extra weight you have on your body, there are a corresponding 3 pounds of pressure on your knees. If you are 15 pounds overweight then you are putting an additional 45 pounds of pressure on your knees!

Finally, all exercise also helps reduce the symptoms of pain by releasing endorphins (hormones that make you feel good), improving circulation and functionality of joints. Participants of a research study reported in the Journal of Rheumatology (July 2001) on the effects of strength training in adults 55 or older who have knee osteoarthritis showed a 44% decrease in pain and a 44% improvement in functioning. Exercise also helps you sleep better which helps to reduce the number of chemical messengers for pain produced by your body.

As you have just read exercise offers a host of benefits for reducing the symptoms of arthritis. It is important to select the right exercises and listen to your body. A good rule of thumb is that a little discomfort in the exercise is ok, but not a lot. And if your joints are sore for a long period after exercise, it probably was not right for you. If you are new to exercise, it is recommended that you consult with your physician before you begin. Get moving!