Patients are usually diagnosed because of stiff joints and pain in the limbs. The earlier the diagnosis, the less pain they feel, and doctors can better control how the disease progresses. In this article, you'll learn more about rheumatoid arthritis and how to ease its pain through exercise:
What is rheumatoid arthritis:
It's a type of chronic autoimmune disease. Patients get severe joint pain, and in late stages, it causes damage throughout the body including joint deformities, and can affect lungs, heart muscle, and eyes, which might lead to blindness.
Symptoms of rheumatoid arthritis:
Its symptoms relate to inflammation and joint pain all over the body, especially small joints like those in the hands. Pain also spreads to knees and elbows. Other symptoms include:
- Joint swelling
- Joint stiffness
- Loss of joint function in the body
- Joint deformities
The severity of these symptoms varies from person to person. but the important thing is not to neglect them when you feel these symptoms so you can control and manage them early.
Rheumatoid arthritis diagnosis:
Diagnosing this disease can take a long time, involving clinical exams and lab tests until the diagnosis is confirmed and health status is determined. Usually, the earlier the diagnosis after symptoms appear, the better. If confirmed, you should follow up with a rheumatology specialist.
How to overcome rheumatoid arthritis joint pain:
You can manage the pain of this illness by sticking to the treatment your doctor recommends. Doctors always advise rheumatoid arthritis patients to exercise to ease their intense pain. Exercise can reduce how bad the symptoms get. But if symptoms show up, rest the affected joints as much as possible to avoid damage. Also, check with your doctor if it's okay for you to exercise and what kind of exercises you should do.
Here are some simple exercises that can help you manage pain caused by rheumatoid arthritis:
Firstly: physical therapy
If you're not used to exercising during your illness, it's best to start at a physical therapy center. The therapist understands what your condition needs and can help your body deal with pain and get stronger so you can do other types of exercises later.
Secondly: Tai Chi exercise
This is an old treatment from traditional Chinese medicine. It includes a full set of breathing, stretching, balancing, moving, and meditation exercises. Usually, it’s done in groups at special gyms. Later, you can learn the moves and do them at home.
Thirdly: weight training
At first, you might think this exercise isn’t right for you. But research shows it helps reduce pain and strengthens joints. You just need your doctor’s okay to start and a fitness trainer who knows your health case. Use light weights or machines and avoid heavy weights. Also, doing the exercises more times is better than lifting heavier weights.
Fourth: Walking
Along with stretching and strength exercises, you can also do aerobic activities that make your big muscles move repeatedly and rhythmically, like walking. You can do it daily for 30 minutes or an hour. But avoid exercises that require strong movements like running.
Fifth: Swimming/Walking in water
You can swim or do water walking as a better alternative to walking on land. Water supports your body weight so you don't feel it, which reduces joint stress and increases resistance. Also, swimming indoors isn't limited by weather like walking outside, so you can do it year-round.
Sixth: Biking
It's a good way to exercise. It's an aerobic exercise that's gentle on the joints. But if you have balance problems, use a stationary bike. Like other exercises, start slow then speed up gradually until you reach about 30 minutes or an hour.
Seventh: Yoga
Medical studies showed yoga helps reduce pain severity in rheumatoid arthritis. It includes various exercises like meditation, stretching, breathing, and different poses. The study showed patients who practice yoga have less pain than those who never did.
Eighth: Home exercises
You can find examples of these exercises in various videos online, also made for rheumatoid arthritis patients. After looking them up, you can follow the steps and movements to do them correctly and safely at home without needing to leave or go to the gym.
Ninth: Hand stretching exercise
The stiffness and pain in your hands from rheumatoid arthritis might stop you from doing simple things like using eating tools or typing. But doing the hand stretching exercise regularly, 10 times, will help strengthen your hand joints and ease the pain. Just straighten your fingers as much as you can, then close your hand by bending your fingers so your thumb is under the others.
Tenth: Strength exercise
Strength exercises like lifting weights, push-ups, squats, and more can reduce your painful symptoms and also strengthen your joints and muscles. Just make sure to warm up before strength training to avoid joint pain and swelling. Do the exercises when your joints feel good and not painful. Always check with your doctor and personal trainer about your workout routine.
