Exercise is crucial if you have arthritis. But knowing just how much activity to do when you’re hurting can be tricky. Although mild muscle soreness after a workout is normal, sharp pain during or immediately after can signal injury.
We talked to physical therapist Richard Kassler, supervisor at the Orthopaedic and Sports Therapy Center at New York University Hospital for Joint Diseases, in New York City, and rheumatologist James O’Dell, MD, president of the American College of Rheumatology Research and Education Foundation, in Atlanta, to get guidelines for when it’s OK for people with arthritis to work through exercise pain – and when it is not:
If you have moderate to severe pain in a specific joint area before you work out:
Focus on a different area for a day or two – if your knees hurt, skip the lower-body strength training routine, and work your upper body instead. “Continuing to put pressure on a joint when it’s especially sore could contribute to joint damage, so it’s best to ease up for a while,” says Kassler.
If you have moderate to severe joint pain during exercise:
Stop immediately. “Most people with arthritis can work through mild pain safely. But if you’re experiencing a lot of pain while you exercise, even if you’re not doing a particularly joint-taxing workout, it may be a sign that you have inflammation in the joint, or even joint damage that requires treatment,” says Kassler.
If you consistently have joint pain (not muscle pain) after exercise:
Switch to a workout that puts less pressure on your joints. “If you need an elaborate brace or have to pop ibuprofen constantly, it’s a pretty good sign that your activity is too hard on your joints,” says Dr. O’Dell. Swimming, water aerobics and biking are all good options for people with joint pain.
If you occasionally have moderate to severe joint pain the day after you work out:
Cut back on the intensity of your workout. “If you’re really sore the next day, you probably were exercising too hard or too long,” says Dr. O’Dell. He suggests taking a day off, then doing a shorter, less strenuous workout. If your pain still doesn’t let up, switch to a less intense form of exercise (such as trading your elliptical workout for water aerobics).
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Working Out Through Pain
How to keep moving – and when to stop
By Camille Noe Pagan
I found that drugs like Celebrex and Mobic worked quickly (and they did help) but pushed my blood pressure through the roof. I prefer natural supplements (glucosamine, etc.) but they take months to feel any relief.
The best solution for me, personally--PLEASE talk to your doctor about your own situation!!--was to take both the natural supplements and the drugs for several months, until the supplements took affect and I was able to come off the drugs.
I now take Flex-a-min and 3000 mg. of MSM a day, and drink 16-32 oz. kombucha a day. I also do some fantastic knee exercises (no impact) that I found on the Synvisc web site. When I need it, I use Penetran lotion which is AMAZING (feedback from 4 people that I've passed along samples to has all been very positive as well). Although a long way from being my "old self," I feel as good as I did when I was taking the drugs.
MSM is very inexpensive (at 3000 mg. a day, a month supply cost me $5), and Flex-a-min is often on sale (normally about $40 for a 3-month supply, I usually find a BOGO deal). Kombucha can be expensive at the health food store ($4 for 16 oz.), but can be made at home for pennies.
The reason I wanted to comment here is that I am also an occupatioal therapy assistant and I work in the geriatric field. NURSING HOMES! 90% of my patients have arthritis!
Elizabeth, at 10 years of age it cannot be easy to do this on your own. You need a partner, a friend, exercise buddy. The range of motion exercises/stretching IS KEY as is a mix of other exercise. I like to use the WII game with my patients. It provdes a fun way to do all you need to do using a variety of muslces and joints. I campaigned for 4 months to get a Wii for my patients;40% of tem use it and the average age I work with is 85! WORKING OUT CAN BE PAINFUL; IF IT'S FUN, NOT SO MUCH!
I am overweight, age 71, with AFIB/Pulmonary Hypertension/Hypothroidism/Diabetes AND severe arthritis of both knees. The pain is non stop! I can only move around with aid of a walker in my home...going out is limited to medical visits. A hospital physician is demanding I do exercises...she knows all of the above but makes no coment on my pain and insisting I 'exercise' by at least walking and enrolling in erobics program..(also, exercise bike is very painful...can feel and hear the knee joints 'grinding'). Erobics and walking I CANNOT do! I injured left knee two weeks ago when attempting to use walker to get into doctor's office...have been in constant pain..and in bed since it happened. I can't have knee replacement because of lung and heart disease and diabetes. Now I'm depressed! I need help and advice. Thanks for listening.
Find a class near you, I think it may help most of you. It''s very low impact and help with your balance.
I have done Yoga for the last 40 years of my life which is what keeps me going. I also teach Hatha Yoga to kids and adults ages 2-65. I have found that yoga can be modified for all ages and physical needs. the DVD I use the most with my kiddos is Yoga Kids which is available through Amazon, Whole Foods Stores, and other book stores. It is so much fun and all ages love to do the postures. Yoga and walking are the main exercises I am able to do. I think it might help you, get your Mom to do it with you!!!
i have severe pain in both wrists and knee i cant walk at all or make myself something to eat i have had 2 infusions they did not work for me also tried humira and metroxate nothing seems to work got aritris 2 years ago over night woke up with my wrist stiff.
Now i dont know where 2 turn next for help.
I am desperate at the moment. I am 60 years old . Any help would be greatful
Thanks Maureen.
Dr.Napoli & Patrick Schamel your professionalism and common sense have helped many vets. thank you to all that continue to push thru the pain.
even with copd the gazelle has been ideal and safe.
Bruce larson
I have stills disease (a form of JCA) and was diagnosed at the age of 3 by Dr Ansul (leading rheumatoloist). My parents were told I would never walk. I used to sleep in splints on both legs, to try and straighten out my joints.
I remember going to hydrotherapy and trying to exercise all my joints in the bath at night, as the water supports the joint it was the only way I could try and exercise. I still remember the pain involved today, and have vivid memories of informing my dad that it hurt too much, but still he told me to continue.
I last went to Taplow when I was 10, and now lead a 'normal' life within reason. I still have Stills, and it still flares, but I now manage the flares with exercise, doing what I can when I can.
I truly beieve that the exercise when I was young is the reason I walk today, and agree wholeheartedly with your mum. Push yourself, every day. Use water to swim and exercise in to avoid causing problems and keep on fighting. Most of all, don't give up
As for your question about still having pain after 4 days, I would say you just need to keep it up. I am not a doctor, but my guess is that as long as it is not what they described on this web-site as "severe pain" you should be okay to continue. Basically, what I found was that after a week I could start to tell a bit of a difference and then after two weeks I could tell a bigger difference. But I have to tell you, the pain never goes away completely for me. Now that stretching is a daily routine for my I find that if I do not do my stretches (yoga) for a day, I definitely feel worse. I use a simple morning yoga routine called 15 minutes and I am done.
Take care Elizabeth. I hope you find a wonderful stretching routine, and then lots of warm blankets and fluffy pillows to ease your pain.
name of a good Rheumatologis or osteporosis doctor in Phoenix area preferablly Mesa, AZ. Help!!!!!!! So painful typing this!
over 10 years and a little back in high school from what I
remember thinking back. I always thought that everything
was just a direct result from my scholiosis...I have both
cervical and lumbar curvature. Ya, I'm an "S". Throughout
the years I just dismissed the signs of body pain,
especially since I have danced my entire life, and always
carried such perfect posture you would never know how
crooked I am. So 5 years ago I had an MRI done that
showed the extent, physical thereapy with decompression for the protruding discs was recommended. Time went by and I went without treatment, occasional prescriptions for the past 5 years for Tylenol w/codine #3, and parrafon forte, back then they helped. Now not so much! I started to see a sports Chiropractor a couple of years ago, before he was helping to heal me and I felt relief from all the pain and also carpal tunnal So naturally when these pains were disabling me from walking and doing my job, Direct Marketing business to business, I had to think that it would help once again. I have been getting better. Some days my body is alive and great, others it just quits mid-step going into my next business door...I am in agonizing pain, but suck it up for the sake of my future with running a business. My father a recently retired medical internist thought of possible Fibromialgia. All I knew was that this sounded not so appealing down the line. I finally saw the Dr. he recommended.(Rheumatory Doctor) We did Xrays and a full checkup. He evaluates and rules out Fibromialgia, and says," No not that, you are way beyond that. You have Degenerative Osteoarthritis." I have no cusioning discs in certain parts of my cervial spine, just bone on bone. and the nerves are being suffocated is how he explained. Also I have it in the hips and lower lumbar THen prescibed the 1st step in arthritis treatment. Decadron for 10 days. Then later in the day I had to have an injection of it for the pain was unbareable. Anywho, I'm having a hard time adjusting to the idea that with my newly diagnosed arthritis is preventing me to work. I am so young and worried about the fact that it is a reality my pain is there and what if it doesn't get better with the treatment. If there is any help or advice anyone might have in this journey I would love it. Also if anyone has any thoughts of things I can do throughout the day to prevent or help with the pain as it comes up so that I can try to get back to working and making money which is one of my daily joys! My body is like a fishing pole and the arthritis is like the lack of fishing wire, without the pole I can't work. If I can't work, I don't make money. And as any independent contractor would tell you that translates to no money! Helpful things are greatly appreciated. anything from if the cold weather will cause flare ups, to excersises that can help. THANK YOU!
Good luck and try and stay positive. I know it's frustrating.
for me i get the most pain from the lightest of things just bending down to pick the milk up out of the fridge gives me pain but i try my best to ignore the pain and carry on day to day otherwise i would be sat down all the time
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