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).
Working Out Through Pain
How to keep moving – and when to stop
By Camille Noe Pagan
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karin Kuzyk
16 Jun 2010, 18:36
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| I have RA and mainly my wrist and right knee is where I have most of my pain. Needing surgery asap in knee. my docter doesnt want to do surgery yet. I need to lose 20lbs. what should I do to workout??? |
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Dan
07 Nov 2009, 16:00
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| I am a fifty-two year old male. I began taking Taekwondo one month ago. I have three classes per week and they are vigorous one hour workouts which include extreme stretching. I have also been working out at home on the other days. I thought the soreness would last a couple of weeks but the more I work out, the more it increases. Is there a time limit that I should expect my body to start responding positively and lessen its painful transition? Or am I deluding myself? |
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Amy
29 Oct 2009, 13:30
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| I am 30 years old and I've suffered from chronic pain for 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! |
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Maria
17 Jul 2009, 10:56
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| Stretching, stretching and more stretching!!! It's truly made the biggest
difference for me and my knees. And try a no-impact exercise like
swimming. Even if your don't know how to swim, just walk through the
water. The water will add resistance to your walk and abrsorb any impact
in your steps. Good luck and try and stay positive. I know it's frustrating. |
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Marc
16 Jul 2009, 16:39
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| i have Arthritis in my left foot and i am in the military. I have been told to slow down due that i am getting older, 43, but i enjoy my career to much to retire but i am thinking of change job within. however, my problem is running, i need to pass a yearly PT but i find things are getting more painful as i train. beside try swiming (which i can't swim, yet) do you have any other adive on a workout that works on more of lungs and heart workout and save the pain for the day i do the test. Thank you |
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aron
14 Jul 2009, 09:41
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| hi well im aron im 28 and have suffered with my back for over 10 years i
found out last year that i have arthritis in my lower back and its moderate
to severe and very painful most of the time i try to exercise when i can
but i start to get pain not long after i start walking or using my nintendo
wii which i use for exercise as well 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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Jamie
16 Apr 2009, 09:53
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| Hi Donna! I am most grateful that I don't have arthritis, but I do work with a personal trainer who has a lot of experience helping people exercise who have lower-body injuries. You might want to consider riding a stationary bike or swimming, both of which will get your heart rate up and burn calories. Those exercises will help you burn calories in order to accelerate your weight loss, without putting stress on your knees. Hope this helps!! |
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Chris
07 Apr 2009, 11:35
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| Hi Donna... just sending words of encouragement to Keep Moving! Any amount is better than nothing. I am 41 and have a long, complicated history that resulted in severe arthritis in both knees and an inability to exercise which led to even more weight gain than before. I am 100# overweight.. can you imagine the stress on the knee joints now?! I have pain every single day and have found several things that have helped me over the years.... exercises to strengthen the quads and muscles that connect to the knees were instrumental for me to be able to even slightly slow walk on a very flat surface. These are the exercises when you sit in a chair and lift the foot for a few seconds then lower it to 45 degrees for a few seconds, then do it again. I was very surprised at how much these made a difference, although at a very slow pace. I am not a very patient person, so the slowness for reestablishing some muscle mass to work up to slow walking was frustrating. I can tell you, though, I can now take a slow to moderate walk for ~15-20 minutes on a flat surface and usually do not re-injure myself. Good luck! Keep moving.... even the upper stuff makes a difference! |
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Donna
06 Apr 2009, 00:43
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| I am overweight and 50. I have finally found a doctor that has agreed to do knee (total) replacement. But I have to wait until the fall due to a pre-existing clause in my insurance. Eating healthy doesn't drop the pounds drastically enough. I have severe knee pain even when I just walk. I recently started doing upper body exercises with the mind set that something is better than nothing at all. But is still extremely depressing not being able to exercise below the waist. I try to stay encouraged but it seems to get harder and harder. Any advise? |
