What are the best exercises and products for arthritis pain?
While exercise is critical to anyone, those with arthritis know the importance of staying active. Unfortunately, pain in the back, hips, or knees means that there are a limited number of exercises you can do safely. If you’ve been struggling to find the right exercises to help you stay fit and reduce arthritis pain to a minimum, you’re not alone.
As a performance improvement specialist and founder of Serious Fitness, Judd NeSmith knows how to help individuals achieve optimal fitness. So we asked for his advice on the best exercises and products for arthritis pain relief.
What do you know about arthritis?
What is arthritis?
With more than 100 types of arthritis, it is actually not a single disease and cannot be linked to a specific cause. Instead, arthritis is often used to refer to joint pain or joint disease. A few common types include osteoarthritis, which occurs when the cartilage that cushions the bones rubs and inflammatory arthritis. Inflammatory arthritis includes rheumatoid arthritis, psoriatic arthritis, and gout. “Sometimes it’s just that you were born with this particular genetic card for arthritis to run in the family,” Nesmith said.
Arthritis management tips
- “Exercise will not cure arthritis. However, it can prevent it from getting worse. Exercise will build a stronger joint, add lean muscle and provide more stability,” Nismith noted.
- Massage is excellent for arthritis. If you have a massage gun, use the little finger attachment and move it around the forearm muscles attached to your hand.
- One of the ways exercise helps relieve pain is by enhancing blood flow. The increased blood flow warms the soft tissues, making them more flexible.
- Gaining weight over the years can put more stress on the joint and cause arthritis pain. Losing weight in particular will reduce the stress on your hips, knees and ankles.
Arthritis pain relief exercises
Regardless of the type of arthritis, staying active is one of the best ways to relieve pain. According to NeSmith, “Starting some sort of simple exercise routine could make a big difference in the future. It would really improve pain, improve mobility and make you stronger.” However, the exercises that will benefit you will depend on where your arthritis is bothering you the most.
Arthritis in the spine or back
Pain in the spine or back is common as you age due to faulty movement patterns and poor posture. To ease the pain, you’ll need to focus on strengthening the middle of your upper back, which will eventually help you get back into proper alignment.
Resistance bands will be useful for back exercises, but make sure they have a handle. NeSmith recommends doing rows of standing bar to improve spine or back pain. For this exercise, attach the strap to a post, door, or something solid. As you face the bar, grab a resistance band from below and pull it toward your belly button, keeping your hands shoulder-width apart. “Doing three sets of 15 reps consistently every two days can really help a person improve cervical spine pain due to arthritis,” he said.
Arthritis of the hips
If you mainly feel pain in the hips, then the modified squat will be the most beneficial exercise. Instead of squatting all the way down, customize this movement by only going down part of the way or using a wall or chair for support. Modified squats will not only strengthen the quadriceps muscles around the knee, hamstrings, and buttocks, but they will also increase blood flow around the joints. While it sounds like a simple exercise, NeSmith sees it as one of the best ways to control and even slow down arthritis.
Arthritis of the hands
One of the simplest ways to reduce arthritis pain in your hands is to exercise with hand strengtheners, such as grip balls or hand grips. Promotes blood flow to the hands and strengthens the fingers. To do this properly, place both your fingers and thumb around the handle. Try to reach 20 to 30 several three times a day.
Arthritis in the knees
Wearing a knee brace while walking or playing sports is essential for anyone with osteoarthritis of their knees. Some recommended exercises include squats and modified calf extensions. Knee osteoarthritis is common, and unfortunately, knee replacement surgery is sometimes the best option. However, NeSmith cautioned that while you may feel like you have a brand new knee, you should still limit the amount of activity.
Best Arthritis Pain Relief Products
TheFitLife Resistance Bands With Handles
With a durable carabiner and adjustable tension level, users can customize the resistance level by stacking multiple bands. This set includes two padded handles, a waterproof carrying case, two ankle straps, and five non-slip rubber straps in different resistance levels.
Sold by Amazon
Serenilite Hand Therapy Stress Ball Exercise
This bundle includes a soft, medium and hard ball with a high-resistance gel core and a soft Lycra fabric. It is durable, hypoallergenic and keeps its shape.
Sold by Amazon
Sklz Grip . Strength Trainer
Since you can easily adjust the resistance level from 20lbs to 90lbs, this grip strength trainer is ideal for all levels of training. It’s compact enough to take on the go and features a curved design and a non-slip handle for safety and comfort.
Sold by Dick sporting goods And Amazon
Shock Knee Brace by Dr. Biologix
Dual aluminum hinges will provide support during your workout while allowing for a natural range of motion. Additionally, this knee brace uses a compression sleeve and a combination of soft and hard materials to provide maximum comfort.
Sold by Dick sporting goods And Amazon
Fit ICE Copper Knee Compression Sleeve
This knee compression wrap features the cooling sensation of micro-encapsulated menthol to reduce stiffness and pain. Plus, the smooth anti-friction design and four-way stretch ensure that you stay comfortable.
Sold by Dick sporting goods And Amazon
Theragun Elite Massage Gun
Relieve stress, eliminate pain and tame arthritis with this ultra-quiet massage gun. It has a battery life of up to 120 minutes and connects to your smartphone via Bluetooth.
Sold by Theragon And Amazon
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