Rheumatoid arthritis causes a lot of pain in the joints. Usually, when one has arthritis, they tend to remain with the pain, not wanting to stress it. However, it is advisable to do some exercise every day to manage rheumatoid arthritis pain. Read through this guide to see the kind of exercise you can do with rheumatoid arthritis.
What is Rheumatoid Arthritis?
Rheumatoid arthritis is an autoimmune condition, which meait’s caused by the immune system attacking healthy body tissue.
If you have rheumatoid arthritis, your immune system mistakenly sends antibodies to the lining of your joints, where they attack the tissue surrounding the joint.
This causes the thin layer of cells (synovium) covering your joints to become sore and inflamed, releasing chemicals that damage nearby:
- bones
- cartilage – the stretchy connective tissue between bones
- tendo– the tissue that connects bone to muscle
- ligaments – the tissue that connects bone and cartilage
If rheumatoid arthritis is not treated, these chemicals gradually cause the joint to lose shape and alignment. Eventually, it can destroy the joint completely.
Various theories of why the immune system attacks the joints have been suggested, such as an infection being a trigger, but none of these theories has been proven.
What are the symptoms of rheumatoid arthritis?
Rheumatoid arthritis affects everyone differently. In some people, joint symptoms develop over several years. In other people, rheumatoid arthritis symptoms progress rapidly. Many people have time with symptoms (flares) and then time with no symptoms (remission).
Symptoms of rheumatoid arthritis include:
- Pain, swelling, stiffness, and tenderness in more than one joint.
- Stiffness, especially in the morning or after sitting for long periods.
- Pain and stiffness in the same joints on both sides of your body.
- Fatigue (extreme tiredness).
- weakness
- fever
Possible risk factors
There are several things that may increase your risk of developing rheumatoid arthritis, including:
- your genes – there’s some evidence that rheumatoid arthritis can run in families, although the risk of inheriting it is thought to be low as genes are only thought to play a small role in the condition
- hormones – rheumatoid arthritis is more common in women than men, which may be because of the effects of the hormone estrogen, although this link has not been proven
- smoking – some evidence suggests that people who smoke have an increased risk of developing rheumatoid arthritis
How is rheumatoid arthritis diagnosed?
Your healthcare provider may refer you to a physician who specializes in arthritis (rheumatologist). Rheumatologists diagnose people with rheumatoid arthritis based on a combination of several factors. They’ll do a physical exam and ask you about your medical history and symptoms. Your rheumatologist will order blood tests and imaging tests.
The blood tests look for inflammation and blood protei(antibodies) that are sigof rheumatoid arthritis. These may include:
- Erythrocyte sedimentation rate (ESR) or “sed rate” confirms inflammation in your joints.
- C-reactive protein (CRP).
- About 80% of people with RA test positive for rheumatoid factor (RF).
- About 60% to 70% of people living with rheumatoid arthritis have antibodies to cyclic citrullinated peptides (CCP) (proteins).
Your rheumatologist may order imaging tests to see if your joints are wearing away. Rheumatoid arthritis can cause the ends of the bones within your joints to wear down. The imaging tests may include:
- X-rays.
- Magnetic resonance imaging (MRI) scans.
In some cases, your provider may watch how you do over time before making a definitive diagnosis of rheumatoid arthritis.
Best Exercises for Rheumatoid Arthritis Pain
Stretching
Stretching can help improve flexibility, reduce stiffness, and increase the range of motion. Stretching daily is important for relieving rheumatoid arthritis symptoms.
The ideal stretching routine will be different for each person and depend on which joints are affected and what symptoms occur. However, stretches often involve slowly and gently moving the joints of the knees, hands, and elbows.
A typical stretching routine may consist of:
- warming up by walking in place or pumping the arms while sitting or standing for 3–5 minutes.
- holding each stretch for 20–30 seconds before releasing it.
- repeating each stretch 2–3 times. Using a yoga strap may help people maintain proper form while stretching. If someone does not have a yoga strap, they could use an alternative such as a dog leash.
Some people may find it beneficial to work with a physical therapist who understands RA to learn the correct way to perform the stretches that meet their personal needs.
Walking
Walking is a low-impact form of exercise that can help with aerobic conditioning, heart and joint health, and mood.
It is essential to wear proper shoes and stay hydrated, even if the walking is not strenuous. It is often sensible to walk slowly initially and then increase the pace when possible.
A person may want to start a walking routine on flat, even surfaces before progressing to uphill, downhill, or uneven surfaces.
Water exercise
The Centers for Disease Control and Prevention report that people living with rheumatoid arthritis show greater improvements in health after participating in hydrotherapy or exercising in warm water, compared with other types of activities.
Results from a research review found that people living with RA who participated in hydrotherapy experienced less pain and joint tenderness compared with those who didn’t try this activity. The research also suggested that hydrotherapy may also help boost mood and overall well-being.
Water-based exercises, like swimming and water aerobics, may also help improve the use of affected joints and decrease pain.
Yoga
Yoga, which combines postures with breathing and relaxation, can also help improve rheumatoid arthritis symptoms. A study looked at the quality-of-life impact Iyengar yoga had on a small group of young women living with RA. The research showed that practicing yoga improved their pain and mood.
In a research, scientists from JohHopkiUniversity found similar results: People living with RA experienced fewer tender and swollen joints after practicing yoga than they did beforehand. The research involved a small group of adults ages 18 years and older living sedentary lifestyles.
“Yoga or yoga stretching can help patients improve flexibility and range of motion,” says Dr. Mario Siervo, a primary care physician in Florida.
Pilates
Pilates is a low-impact activity that can increase flexibility for enhanced joint health.
It can be helpful to do Pilates poses that activate the core muscles and emphasize movements that help with stability. Pilates can be good for overall movement patterns, similar to tai chi and yoga.
People new to Pilates should begin slowly and seek guidance from a certified trainer if possible.
Cycling
As rheumatoid arthritis increases the risk of cardiovascular disease, it is vital to keep the heart as healthy as possible. Cycling can help improve cardiovascular function.
Riding a stationary bike can be a safe way to get the joints moving and improve cardiovascular fitness. A benefit of a stationary bike is that a person can be supervised while riding. A person can also ride their bike outdoors to get fresh air.
In addition to improving aerobic conditioning, cycling can reduce stiffness, increase range of motion and leg strength, and build endurance.
Strength training
Strengthening the muscles around the affected joints can help increase strength while reducing pain and other rheumatoid arthritis symptoms.
Using a resistance band is a way to challenge the body and build muscle over time. A physical therapist who works with people with RA should be able to offer guidance on suitable exercises.
Hand exercises
Rheumatoid arthritis can sometimes lead to limited use of the hands. A person with RA may lose their grip strength or find that they are dropping things.
Bending the wrists up and down, slowly curling the fingers, spreading the fingers wide on a table, and squeezing a stress ball can all help increase strength and flexibility in the hands.
Gardening
Light gardening can be a beneficial exercise for a person with rheumatoid arthritis.
People should be gentle with their bodies, work slowly, and avoid overstraining their muscles and joints.
A person can avoid overstraining by avoiding bending and twisting in ways that can aggravate the lower back. A gardener should make sure to properly hinge at the hips when working in the garden.
Is exercise important for rheumatoid arthritis?
Many people with rheumatoid arthritis tend to avoid exercise because they’re afraid that the activity might worsen their joint pain. But exercise is one of the key treatments to help reduce the disability often associated with rheumatoid arthritis.
Regular exercise can boost strength and flexibility in people who have rheumatoid arthritis. Stronger muscles can better support your joints, while improved flexibility can aid joint function.
Exercise can reduce fatigue and ease depression. And better overall fitness helps prevent heart disease and diabetes, two life-shortening ailments that often accompany rheumatoid arthritis.
Rheumatoid arthritis also accelerates the loss of muscle mass that typically occurs as people get older. That’s why it’s important to do exercises that will build muscle, in addition to aerobic exercises, which strengthen your heart and lungs.
Weight-bearing exercises, such as walking, can help prevent a loss of bone density (osteoporosis), which can result from rheumatoid arthritis.
Studies indicate that exercise will not worsen rheumatoid arthritis symptoms. But if rheumatoid arthritis has severely damaged your hips or knees, you may want to choose low-impact exercises, such as swimming, water aerobics, walking, or bicycling.
Conclusion
In conclusion, whichever exercise you choose, the important thing is to keep at it.
Although some days you’re likely to feel more pain than others. When that happens, aim to exercise with less intensity, try a new low-impact exercise, or take the day off.
If you do not have enough hand strength to grip a weight, you might want to consider using a resistance band around your forearm instead.