To Know and Help with Your Arthritis
[Sponsored Article] Arthritis affects more than 43 million people in the United States and the majority of them are over the age of 45. The joint pain and stiffness affect the ability to do daily activities such as household chores, walking, playing and even getting dressed. Studies have shown that appropriate strength training in fact can reduce joint pain and stiffness. It also improves the functional ability of sufferers with arthritis to have better life quality through appropriate strength training.
[Sponsored Article]
Arthritis affects more than 43 million people in the United States and the majority of them are over the age of 45. The joint pain and stiffness affect the ability to do daily activities such as household chores, walking, playing and even getting dressed. Studies have shown that appropriate strength training in fact can reduce joint pain and stiffness. It also improves the functional ability of sufferers with arthritis to have better life quality through appropriate strength training.
Strength Training to Arthritis
The definition of arthritis is inflammation of a joint, but it often affects more than just the joint. Sometimes the tissues surrounding a joint and other bodily systems may also be affected. In fact, there are more than 100 types of arthritis; the most common types are osteoarthritis, rheumatoid arthritis and spondyloarthropathies.
It is recommended to have 150 minutes per week of at least moderate activity, such as water aerobics or mowing the lawn. This not only helps to relieve arthritis, but also helps to avoid hypokinetic diseases like obesity, muscle degeneration and cardiovascular disease etc.
Sample Strength Training Exercise for Arthritis
The followings are the recommended strength training exercises for anyone suffering from arthritis:
1. Hand grip squeezing
A common problem with arthritis is the loss of handgrip strength. Exercises focus on muscular endurance using low resistance and high repetitions helps tremendously.
Grasp a handgrip sponge squeezer or foam device and then squeeze it and hold for 2-3 seconds and relax (Figure 1). Repeat 20 times for a set. Complete 3 sets. Once the grip strength is developed, more challenging devices can be used.
2. Cat-Camel
This exercise can improve mobility to the spine and nourish the intervertebral discs. Starting on hands and knees (Figure 2; left) and gently sag and then arch the back (Figure 2; right). Repeat 15 times for one set with 3 sets. Movement should be controlled and not excessive in both directions.
3. Knee extension and flexion, closed chain
Standing with tubing or bands attached to a stable object and just above your knee. For extension, face the band and slightly bend the knee (Figure 3; left). Then straighten the knee against the resistance and hold for 2-3 seconds before return to starting position. For knee flexion, turn away from the band and start with knee in straight position (Figure 3; right). Bend the knee against the resistance. Do 15 repetitions and training the alternate side as one set. Repeat 3 sets. Don’t hyperextend your knee.
4. Hip abduction and adduction
The muscles trained are gluteus medius and adductor magnus, which are very important for normal walking. Standing with tube or band attached to immobile objects. For hip abduction, stand sideways to the stable object so that your feet are together and then move leg sideway away from the object (Figure 4; left). Reverse the position and movement for adduction (Figure 4; right). Hold the end position for 2-3 seconds and return for both exercise. Do 15 repetitions for each leg and each exercise, then train the alternate side. Repeat 3 sets.
5. Hip external rotation and internal rotation
The hip rotation muscles are very important for the correction of the knee joint position and thus avoid excessive stress on the knee. To perform internal rotation, secure one end of the tube or band around the ankle of the moving leg and the other end at the leg of the chair on the side of your other leg (Figure 5; left). Bring foot away from the body while rolling the thigh inward. Reverse the position and movement for external rotation (Figure 5; right). In both exercises, hold the end position for 2-3 seconds before returning to start position. Repeat 15 times with 3 sets for each leg.
Other Arthritis Trainings
It is a widespread myth that people with arthritis should not move the affected joint. In fact, studies have proven that appropriate strength training can reduce joint pain and stiffness, therefore designing a safe and effective strength and flexibility training program for arthritis sufferers is crucial.
Content sponsored by Asian Academy For Sports & Fitness Professionals (AASFP)