Analyse Risk & Symptoms for Arthritis | Blog By Dr. Meenu Verma, Paras Bliss, Panchkula Analyse Risk & Symptoms for Arthritis | Blog By Dr. Meenu Verma, Paras Bliss, Panchkula
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Exercises For Arthritis

Exercises For Arthritis

by: Dr. Meenu Verma
Sr. Physiotherapist

ARTHRITIS: “Arthros” means joint, “itis” means inflammation. Arthritis is therefore defined as the inflammation of one or more joints. This is a common issue that is faced today by both men and women. Women suffer a higher risk of suffering from bone health issues, osteoporosis, and arthritis. The hormone fluctuations due to pregnancy and menopause make them more susceptible towards the same. It is estimated that at least 1 in 5 people suffers from chronic joint pains in or above 40 Yrs of age. It is important for us to be aware and take the precautions so that we can prevent all issues.

Causes of Arthritis:

  • Injury
  • Abnormal metabolism
  • Inheritance
  • Immune system dysfunction

Additional causes of Arthritis

  • Infection
  • Occupation
  • Previous Injury

Risk factors leading to arthritis :

Nonmodifiable: These are uncontrollable factors responsible for arthritis. It is important for us to analyse your risk due to a family or genetic history so that you can be informed and prepared from the beginning.

  • Age
  • Gender
  • Genetics

Modifiable: These are factors that can be handled by an individual. They are dependent on the lifestyle and the way a person lives. You can increase your physical activity and include healthy eating habits to decrease and manage your risk.

  • Overweight and obesity
  • Joint injury
  • Infection
  • Occupation

Sign and symptoms of Arthritis :

  • Pain in the joints
  • Swelling in the joints
  • Stiffness in the joints
  • Pain while doing any physical activity
  • Redness and soreness in the affected joint
  • Mild fever

How does exercises help in managing the risk of Arthritis?

Stiffness, pain, and swelling may reduce the range of motion of the joint. Due to this, we avoid any physical activities which further lead to muscle loss or excessive weight gain. But it is important to know the right kind of exercises so that you can keep your range of motion open.

Exercises during Arthritis can help to:

  1. Maintain normal joint movement
  2. Increase muscle flexibility and strength
  3. Maintain weight
  4. Keep bones and cartilage strong
  5. Improve endurance and cardiovascular fitness

Exercises recommended  for Arthritis:

Range of motion exercises

  • To increase joint range of motion
  • To reduce pain and discomfort
  • To increase muscle flexibility

Strengthening exercises

  • To strengthen muscle
  • Help to make weak joint stable
  • To prevent further damage

Types of strengthening exercises

  • Isometric exercises: These are targeted muscle group exercises without joint mobility.
  • Isotonic exercises: exercises same as range of motion exercises includes joint mobility.
  • Hydrotherapy or aquatic therapy: Exercises to be done in water to reduce stress over joint.
  1. Soft tissue manipulations
  • Increases blood circulation, removes waste metabolites. Hence, alleviating the pain.
  1. Relaxation exercises
  • To reduce stress over joint
  • Increases muscle flexibility
  • Increases range of motion
  1. Endurance exercises
  • Conditions the heart, lung and cardiovascular system
  • To use oxygen sufficiently
  • Strengthen muscle tissue
  • Supply oxygen rich blood
  • Include walking, swimming, dance etc.
  1. Yoga
  • Gentle stretching and meditation
  • Maintain flexibility. Therefore, reducing the pain.
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