Does Arthritis Pain Grind You Down?
Relieving Joint Pain Exercise often relieves stiffness and joint pain. Light to moderate-intensity physical activity can prevent a decline in function, even restore health. Some people with arthritis may be reluctant to exercise because of pain after activity, but working with a physical therapist (PT) to carefully guide and prescribe therapeutic exercises will ease this process. You can use heat and/or cold therapy, or pain patches like Lidocaine, to make it easier for you to exercise and stay active. In addition to physical therapy, choose non–impact exercises such as bicycling, swimming or water exercise. Research shows that modest weight loss combined with exercise is more effective in decreasing pain and restoring function than either weight loss or exercise alone. Physical therapy can also help you reach your weight loss goals. If you are suffering from arthritis pain, call us today and discover how we can help! If you are experiencing these symptoms, call Custom Care Physical Therapy today: • Inability to stand or sit comfortably for long periods of time • Difficulty getting in and out of bed • Inability to walk for at least 20 minutes • Joint pain and/or stiffness • Unable to enjoy leisure activities • Difficulty getting up and down from the floor
Millions of Americans suffer with arthritis pain every day, taking Ibuprofen and stronger medications to numb the pain and address the ongoing inflammation. The definition of arthritis is painful inflammation and stiffness in the joints. Two types of arthritis are osteoarthritis and rheumatoid arthritis. Although symptoms can be similar, the two are very different. Discomfort and pain from both types are a result of cartilage loss. Cartilage provides cushion between the bones that make up a joint. Osteoarthritis compounds over time and is from wear and tear on the joints, while rheumatoid arthritis is an autoimmune disease. Rheumatoid arthritis is an effect of the body’s immune system not working properly. The immune system normally protects against foreign substances like viruses and bacteria, but rheumatoid arthritis weakens the body’s defense and the immune system will mistakenly attack its own joints. Typically, arthritic conditions are characterized by pain and stiffness. The symptoms can develop gradually or suddenly. Physical therapy is an important part of slowing the disease process. It strengthens, stretches and stabilizes muscles surrounding effected joints providing needed support and mobility.
• Limited ability to exercise • Unable to work due to pain • Difficulty going up and down steps or curbs
Guidelines for Starting Aerobic Exercise and Training Heart Rate
Training Heart Rate (THR) is a great way to monitor exercise intensity level. THR is calculated by subtracting your age from 220. For example, a 37-year-old has a maximum THR of 220-37=183 beats per minute (bpm). It is recommended for best results to stay between 60-80% of your maximum THR while exercising. The 37-year-old’s ideal range is 109-146 bpm. Exercising within THR range means less work with better results. THR puts less stress on internal organs like the heart and lungs, but provides great calorie burning. Select an aerobic activity that doesn’t cause lasting increase in pain and one you’re willing to do at least five days a week. The American Heart Association recommends 30 minutes of exercise (inTHR) at least five days a week for adults. Any physical activity will help prevent heart disease and stroke. Try breaking up your exercise into 10 to 15-minute segments and get the same effect. If lowering blood pressure and cholesterol is a goal, increase to 40 minutes three to four times a week. Any physical activity is better than none. Start small and work up to a consistent routine.
Aerobic exercise, such as riding a bike, increases your heart and breathing rates and burns calories, which will help you to lose weight. Your body uses calories to perform its daily tasks, but if you want to lose weight, you need toburnmorecalories thanyouconsume.Forexample,bikingeven forshort periods of time, will use calories and increase your weight loss chances. A 155-pound person will burn approximately 596 calories riding at 12 to 13.9 mph pace for an hour. The faster you go, the more calories you will burn. Keep your body in a healthy training heart rate to reduce other injuries and exhaustion, while burning maximum calories for energy output.
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