Q: I have fibromyalgia as well as osteoarthritis (OA). I would like to do some osteoarthritis exercises to regain muscle mass and improve flexibility, but weight-training leaves me with worse pain. What do you recommend in terms of osteoarthritis exercises?
A: Many of my fibromyalgia patients tell me their pain worsens when they exercise – particularly if they are just starting an exercise program. The truth is that you will have to stick with an osteoarthritis exercise program for about six weeks, exercising two or three times per week, to start feeling or seeing any benefit.
Don't start a program while your fibromyalgia is flaring – wait until you're at your usual baseline. Then start slowly, giving yourself a day or two between workouts. If you can stick it out, I think you'll find the benefits of exercise worth the temporary increase in discomfort.
Exercising with osteoarthritis Start with lots of range of motion work, taking each joint through its full range of motion five to eight times. Continue your osteoarthritis exercise session by walking in a warm pool, if you have access to one. If you don't have access to a pool, walking on land is acceptable, as is using an exercise bicycle or elliptical trainer. I don't recommend stairclimbers or running at this stage. The goal is to get your heart and lungs in shape and get the blood flowing to your muscles and joints.
After three to four weeks, add weight training, but instead of doing a lot of repetitions (reps) with a low weight, consider doing fewer reps (no more than six to eight at a time) with a higher weight. Aim for three sets of reps two to three times a week for each muscle group. How fast you progress depends on how you feel, and you have to judge for yourself if you feel you've overdone it.
In general, if it hurts when you do the exercise, you should back off on the intensity or the number of reps. However, feeling sore a day or two after exercise is often the normal response to muscles being challenged; as your muscles become conditioned to exercise, the soreness should diminish. A prolonged increase in pain, however, could be a sign you've done too much too soon and you should cut back to just range-of-motion and stretching exercises.
Ronenn Roubenoff, MD, Rheumatologist
Exercising With Osteoarthritis and Fibromyalgia
Dale Henry 16 Sep 2009, 07:42 |
| My grandson is married to a woman who has a doctorate in physical therapy. She advised me to sit and stand at least ten (10) times daily. I am now up to 20 dimes daily and my knees are much better, I am over 83 and need exercises for an osteoarthritic back. |
linda j larsen 03 Aug 2009, 13:26 |
| thank you |
Fawb 30 Jul 2009, 14:04 |
| I am 27 and I have arthritis and deteorating discs in the back. I have found that celebrex and yoga are really good. The Wii Fit is the best way to do the yoga at your own pace. You do one exercise at a time and if you like it you can repeat that one. There are some that are just to hard but I skip them. I am so young and loratab works best when I ride the trails on my mountain bike. I know it's a strong confession but I refuse to let it get the best of me. |
jocelyn 22 Jul 2009, 21:13 |
| I'm 50 yrs. old and just had a partial knee surgery. If your tired of your pain and taking pain killers, then surgery will be your BEST FRIEND. I have no more pain on my left knee, just on my right one. I am going for a surgery maybe after a year or two. For now tylenol 3 and topical cream helps me a little bit ( for my right knee). Please keep in mind each of us has a certain level of pain tolerance.It is really up to which pain killers work best for you. |
Phyllis 19 Jul 2009, 22:07 |
| I was just diagnosed with a cervical spondylosis(form of arthritis). The pain is in my neck area. Massage feels good and YOGA! Is there anything else I should know or do? I appreciate any info. Thanks |
Valerie 25 Jun 2009, 16:12 |
| I have OA in my knees. I saw a "rebounder" which is a small trampoline like device for exercise. I am having trouble on the elliptical machine and riding my bike without pain. Does anyone know if this type of device might work? Anyone tried one of these? I would appreciate any information on exercise I could do at home. Thanks |
Cheri Terrill 22 Jun 2009, 16:33 |
| I have been diagnosed with osteoarthritis with bone spurs in both of my knees and my right hip. The pain in my hip is constant and very tiring. I am thinking about getting a stationary bicycle to do a daily exercise routine on the bicycle. Will this help my pain to be relieved? The Dr. prescribed Naproxin and I could not take it. He then prescribed 200 mg. Celebrex and it is not working I am still having to take ibroprophen throughout the day which I know is not good. I am 62 years old and would like to relieve my pain and live again. |
JoAnn Bassett 15 May 2009, 19:34 |
| I have been doing water exercise ( warm water 83-86 degrees) for 14 yrs
with DX of Fibromyalgia and RA and OA. It has saved my life,no..really.
Find the right class for you and go at your own pace. The Arthritis
Foundation has a class. PLEASE TRY IT OUT!!!! JoAnn Bassett |
Patsy Willis 20 Apr 2009, 13:19 |
| I have OA in both hips plus degenerating disc in back. No cartilage so bone
rubbing on bone in both hips. I'm in a power chair now and can't walk I
seem to be losing all capabilities to stand up or anything. Do you have
sugestions for me as how to gain back my ability to walk or stand? Is it
good to walk on bone rubbing on bone?? I'm 78 years old and hate being in
this chair. Thank you for your attention. |
Francie 17 Apr 2009, 11:18 |
| yoga, yoga, yoga! Find a gentle yoga class in your area. If done on a consistent basis (2-3) times a week you will feel so much better! |
Stella 17 Apr 2009, 10:17 |
| I have OA. My left hip is very badly damaged & is very painful to walk, sometimes more than other times. My left knee now hurts too. My right hip also is damaged but not as bad as my left side & doesnt seem to hurt. I have scoliosis too. My problem is that I cant stand straight without making a very concious effort, so I am always hunching over. I want to correct this & am looking for a way to do so, can you give me any advice for this? I do aqua exercise & gentle yoga, what else should I do to help this problem. |
Tony Rodrigues 16 Apr 2009, 19:42 |
| My big problem is my shoulders and musels in my arms. Have been to 2
doctors and they can not help me. I exercise about 4 times a day I also
have my wife rub my shoulders and mussles with Compzasin every night. My right side is not too bad my left side is bad. Where can I get some medication that will help me I'll appreciate any help I can get. I also have a bad knee and use a brass also use a walker. Thank you for any information I can get.. |
