7 exercises to control rheumatoid arthritis pain

Rheumatoid arthritis patients are prone to swelling and pain in cold weather, due to increased joint stiffness, making it difficult to move around. Performing some 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
• Energy Boost
• Improve mood
• Improve daily living functions...

2. Effective pain relief exercises for people with rheumatoid arthritis

2.1 Underwater exercises

People with rheumatoid arthritis who participate in hydrotherapy or exercise in warm water have improved health compared to other types of activities, according to the US Centers for Disease Control and Prevention. Specifically, people with rheumatoid arthritis have less joint pain, better mood, and improved overall health.

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

Water exercises help reduce pain and increase flexibility for people with rheumatoid arthritis.

2.2 Tai Chi

Tai chi is an exercise that combines slow, gentle movements with intense mental focus. It has been shown to improve function, reduce muscle stiffness, and reduce pain and stress levels in people with rheumatoid arthritis.

In addition, practicing Tai Chi also helps patients reduce anxiety and depression, while creating motivation to practice regularly.

2.3 Cycling

People with rheumatoid arthritis are at higher risk for cardiovascular disease and cardiovascular complications and should take steps to improve heart health.

Cycling is a low-impact, easy-to-do exercise that helps maintain cardiovascular health, strengthens your legs, and reduces 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, most convenient forms of exercise. In addition to increasing your heart rate, walking can help loosen your joints, which can help reduce pain. Recently published research shows that walking just 30 minutes a day can improve your mood and the function of your joints.

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

2.5 Practice yoga

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

2.6 Other types of stretching

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

You should do stretching exercises as soon as you wake up in the morning or during breaks during the day to be effective on your joints.

2.7 Strength training

Rheumatoid arthritis often leads to muscle weakness, which can worsen joint pain. Strength training helps to strengthen muscles. Stronger muscles provide better support to the joints, which reduces pain and makes daily activities easier.

Strength train by lifting weights, 2-3 times/week, using resistance bands but be careful not to increase the risk of complications or worsen the effects of existing rheumatoid arthritis.

3. Necessary notes for people with rheumatoid arthritis

Any physical activity helps you build muscle, increase strength and make your body more flexible. However, people with rheumatoid arthritis should avoid exercises that put a lot of pressure on the joints such as jogging, sprinting, lifting heavy weights...

In addition, patients need to balance between rest and exercise. The most important thing is to adjust the intensity and speed to suit the current condition.

Need to persevere when practicing

If you feel more pain during your workout, you should change to a lower 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