In my last post, I talked about stretching to help ease joint pain.  Once you’ve done stretching for a few weeks, consider adding strength training to your daily routine.  Strength training is not only good for the joints; it is also helps prevent osteoporosis.

“By strengthening the muscles around the affected joints,” says Marie Spano, RD, “you will make the joints more stable which will in turn, make everyday activities both easier and less stressful to your joints.  A physical therapist may suggest a variety of exercises that you can do at home using your own body weight as resistance or using exercise bands.  Even if you’ve never participated in strength training before, it is never too late to start and achieve the benefits associated with increasing muscular strength and endurance.” 

Don’t forget to stretch before you begin any strengthening exercises.  Try to do these exercises at the same time every day so they become a part of your routine.  Alternate the kind of exercises you do for variety.   Also, make sure you check with your doctor as there may be certain exercises you should not do. 

Strengthening Exercises for Arthritis
To start a weight-lifting program use weights that you can lift 12 to 15 times without fatigue. Make sure you feel comfortable using the weights.  If you don’t have hand weights use a 1 liter bottle of water or something similar.  Resistance bands also work well.  WebMD  has some great suggestions for various exercises:

Bicep curls: Start with elbows bent at the sides. Keeping your upper arm at your side, bring one dumbbell up to your shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides. 

Tricep extensions: Use both hands to hold weight overhead. Keeping your elbows pointed upward, lower the weight behind your head. (Make sure you don't hit the back of your neck.) Raise weight overhead again. Return and repeat. 

Side lateral raises: With arms down at your sides, raise arms (slightly bent) to shoulder height. Lower and repeat. 

Wall push-up: This exercise is great for people who are not able to do a regular push up. Stand with feet about 12 inches from a wall. Place hands a little wider than shoulders. Lower your chest to the wall, then push back to the starting position. 

Leg Lifts:  For knees it’s important to strengthen your upper legs.  You can do this while sitting in a chair and repeatedly tightening your leg while lifting your foot off the floor and holding for as long as you can - repeat.  Or put a weight on your ankle and slowly lift and straighten your leg, then slowly lower back to the floor.  It that is too difficult, try it without a weight at first.  

Other Exercise Resources:

• Revolution Health website has great exercises for arthritis 
• Exercise videos for arthritis
• Aquatic center.  Look for a class sanctioned by the Arthritis Foundation, which has developed a program taught in many locations.  Aquatic exercise will allow you to workout without putting too much pressure or strain on your joints.
• You Local fitness club may have classes for arthritis issues or they can tailor a program specific for your needs
   

Health Tip of the Week:  Stick with it!  Change is hard so repetition and routine are key to making it a permanent part of your life.  It will get easier the longer you do it!