7 exercises to control pain from rheumatoid arthritis

People with rheumatoid arthritis are prone to swelling and pain in cold weather due to increased joint stiffness, making movement and activity difficult. Performing certain exercises can help control pain effectively.

1. What are the benefits of exercise for people with rheumatoid arthritis?

Exercise can help people with rheumatoid arthritis:

• Pain relief
• Improve joint function
• Strengthen the muscles around the affected joints.
• Boost your energy
• Improve your mood.
• Improve daily living functions...

2. Effective pain relief exercises for people with rheumatoid arthritis.

2.1 Underwater exercises

The U.S. Centers for Disease Control and Prevention (CDC) states that people with rheumatoid arthritis who participate in hydrotherapy or exercise in warm water experience improved health compared to those who engage in other types of activity. Specifically, rheumatoid arthritis patients experience less joint pain, have better moods, and improved overall health.

Water-based exercises, such as swimming and water aerobics, can also help improve the use of affected joints and reduce pain.

Aquatic exercises can help reduce pain and improve flexibility for people with rheumatoid arthritis.

2.2 Tai Chi

Tai Chi is a set of exercises that combine slow, gentle movements with high mental concentration, which helps improve function, reduce muscle stiffness, and alleviate pain and stress in people with rheumatoid arthritis.

In addition, practicing Tai Chi can help patients reduce anxiety and depression, while also motivating them to exercise regularly.

2.3 Cycling

People with rheumatoid arthritis are at a higher risk of cardiovascular disease and cardiovascular complications, so they need to take measures to improve their heart health.

Cycling is a low-impact, easy-to-do exercise that helps maintain cardiovascular health, strengthen legs, and reduce morning stiffness. You can cycle outdoors, join a cycling group, or use a stationary bike at the gym or at home.

2.4 Walking

Walking is one of the easiest and most convenient forms of exercise. Besides increasing heart rate, walking can help loosen joints and reduce pain. Recent research shows that just 30 minutes of walking a day can improve mood and the function of joints in the legs and arms.

However, if you have balance problems, you should use walking sticks to help stabilize your body and walk indoors or on a treadmill if it's raining or too cold or too hot.

2.5 Practice yoga

Yoga exercises often combine postures with breathing and relaxation techniques that can improve pain and mood, as well as increase flexibility and range of motion for people with rheumatoid arthritis.

2.6 Other types of stretching

Healthcare professionals often advise people with rheumatoid arthritis to stretch the muscles in their arms, back, hips, front and back of the thighs, and calves to improve joint function.

You should perform stretching exercises as soon as you wake up in the morning or during breaks at work throughout the day to benefit your joints.

2.7 Strength Training

Rheumatoid arthritis often leads to muscle weakness, which can worsen joint pain. Strength training helps strengthen muscles. When muscles are stronger, they provide better support for the joints, thereby reducing pain and making daily activities easier.

Strengthen your body by lifting weights 2-3 times a week and using resistance bands, but be careful not to increase the risk of complications or worsen the effects of your existing rheumatoid arthritis.

3. Important considerations for patients with rheumatoid arthritis

Any physical activity helps you build muscle, improve fitness, and make your body more flexible. However, people with rheumatoid arthritis should avoid exercises that put a high impact on the joints, such as running, sprinting, and heavy weightlifting.

In addition, patients need to balance rest and exercise. Most importantly, they should adjust the intensity and speed to suit their current condition.

Persistence is needed when exercising.

If you experience more pain during exercise, you should reduce the intensity, try a new exercise, or take a day off, but don't give up.

Source: https://giadinh.suckhoedoisong.vn/7-bai-tap-kiem-soat-con-dau-do-viem-khop-dang-thap-172241120153103131.htm