You shouldexercise.Sound familiar? I know. I hear you loud and clear. You woke up this morning in pain. Trying to muster enough energy to even get out of bed felt impossible. And getting ready for your day felt like you just ran a 5K. I get it. I have arthritis, too, and I know what you’re thinking. “Wait, didn’t I just wake up? I should have more energy than this! What did I do in my sleep to feelthisexhausted? Oh, that’s right. I didn’t sleep well. My ‘pain-somnia’ kept me from getting any good sleep. So now you’re telling me to go exercise? Ugh.That’s能缓解我的关节炎疼痛吗?”简短的回答是:是的!事实是，越来越多的研究表明，锻炼是治疗关节炎的最佳方法之一。但对于我们这些每天24小时都在忍受它的人来说，它可能是我们最不想做的事情之一，甚至是我们觉得自己不能做的事情之一。经历过，经历过，再经历一遍。作为一名病人，我知道当我感到疼痛时很难移动。作为一名职业治疗师，我知道让一个人有动力去运动是多么困难，我也明白保持身体活动对我们的健康有多么重要。
Want to make the most of yourworkout? Fuel up with the right foods.“What you eat and drink can affect howyou feel and how quickly you recover,”says SonyaAngelone, a San Francisco–basedregistered dietitian who works withathletes. Here’s her advice on what to havebefore, during and afterexercise.Continue readingBest Foods to Eat Before, During and After Your Exercise Routine→
While stretching is an important part of any workout, fitness studiosknown as stretching gyms make it the focus. Stretching instructors helplengthen and loosen muscles, either working one-on-one with clients andphysically adding gentle pressure to deepen stretches, or by guiding a classthrough a series of stretches with props, such as foam rollers and bands.
“There’s no question that stretching benefits people with arthritis,”says CoryFeger, a physical therapist in Louisville, Kentucky. “Itimproves range of motion, lubricates joints and increases blood flowto muscles.” But are these new gyms and classes safe for people witharthritis? While they can be useful,Fegerrecommends proceedingwith caution. Here’s how:
ASK INSTRUCTORSABOUT THEIR QUALIFICATIONS.What’s theirbackground and experienceworking with people谁有关节炎吗?Manyinstructors are personaltrainers, massage therapistsor yoga instructors butmay not have experiencewith arthritis or chronicpain patients.
ALWAYS WARMUP FIRST.This allowsdeeper stretches for alongerperiod of timeand decreases the risk ofinjury. Get moving withlight exercise, such aswalking. Or do dynamicstretches, such as legswings and arm circles,which prepare your body为特定的动作。
GO AT YOUROWN PACE.Don’t tryto keep up with everyoneelse in a class. “Youdon’t want to overdo it,”says JulieJasontek, aphysical therapist andsupervisor of rehabilitationservices atMercy Healthin Cincinnati. This maylead to an injury, such asa strained muscle.
AVOID BOUNCING.To lengthen muscle fibersand increase flexibility,hold each stretch for 10 to30 seconds, then releaseand repeat. These are称为静态伸展。
DO STATICSTRETCHES AFTERWORKING OUT.After exercise, musclesare warmed up.Stretchingalso boosts circulation.As part of a cooldown,it also lowers your heartrate, which may helpaid recovery.
DON’T PUSH TOOHARD.Mild discomfort isnormal, butstop if you feela sharp or intense pain.
MAKE IT A REGULARHABIT.To increaseflexibility, stretch at leastfive times a week.
You’ve heard this before, but it bears repeating: One of the best things you can do for arthritis is to loseexcess weight. According to the Centers for Disease Control, two out of three adults with arthritis are overweight or obese. Research shows that while diet and exercise combined are most effective for dropping pounds, dieting alone helps more than exercise alone. No one’s saying it’s easy, but evidence shows it pays off. Here’s how it can help.Continue readingHOW SHEDDING SOME POUNDS HELPS ARTHRITIS→
Buying into some commonly held fitness beliefs may keep you from making the most of your workouts – or even lead to injury. Experts debunk six persistent myths.Continue reading6 Fitness Myths Busted→
Getting out of bed when you have arthritis can produce a chorus of creaks and pops. Morning stiffness is an all-too-common symptom of rheumatoid arthritis (RA), psoriatic arthritis (PsA) and osteoarthritis (OA).Continue readingYour Arthritis Morning Routine→
You’ve heard this before, but it bears repeating: One of the best things you can do for arthritis is to lose excess weight. Research shows that while diet and exercise combined are most effective for dropping pounds, dieting alone helps more than exercise alone. No one’s saying it’s easy, but evidence shows it pays off. Here’s how it can help.Continue readingHow Shedding Pounds Eases Arthritis Symptoms→
When it comes to exercise, sometimes less is more. Research suggests a workout that’s just 15 minutes can pay off – if you do it right. These workouts often involvehigh-intensity interval training (HIIT)– short bursts of hard effort, which have been shown to burn more calories than the slow and steady approach, says Matt Likins, an orthopedic physical therapist and partner of 1st Choice Physical Therapy in Michigan.
