Tag Archives: arthritis-friendly exercise

What You Should Know About the Latest Fitness Fad: Stretching Gyms

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他是肯塔基州路易斯维尔的一位理疗师。“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:

  1. ASK INSTRUCTORSABOUT THEIR QUALIFICATIONS.What’s theirbackground and experienceworking with peoplewho have arthritis? Manyinstructors are personaltrainers, massage therapistsor yoga instructors butmay not have experiencewith arthritis or chronicpain patients.
  2. 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 bodyfor specific movements.
  3. 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.
  4. 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。
  5. 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.
  6. DON’T PUSH TOOHARD.Mild discomfort isnormal, butstop if you feela sharp or intense pain.
  7. MAKE IT A REGULARHABIT.To increaseflexibility, stretch at leastfive times a week.

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trampoline workouts


Mini-trampoline classes, also called “rebounding,” have gotten buzz lately. During class, each person jumps and runs in place, often to music, on his own trampoline. Fans say these fast-paced workouts torch calories and strengthen muscles with less impact than on a hard surface, says physical therapist Scott Euype, education director at Cleveland Clinic’s Rehabilitation & Sports Therapy.

However, you should be cautious before hopping on this bandwagon. If you jump too high or fast, the force may harm an already inflamed or damaged joint. Plus, “the landing surface is unstable, so you could turn an ankle or hurt your knee,” says Mary Ann Wilmarth, owner of Back2Back Physical Therapy in Andover, Massachusetts, and a spokesperson for the American Physical Therapy Association. Check with your doctor before you try rebounding. (Avoid it if you’ve hadjoint replacementin your feet, ankles, knees or hips unless your doctor has given the OK.)

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arthritis-friendly elliptical exercise

Elliptical Machines Go Easy on Your Joints

Keep your body moving if you have arthritis.Exercise can reduce joint pain and stiffnessas well as improve strength and balance.

But what type of exercise is best? An elliptical trainer is a good option. This minimal weight-bearing stationary exercise machine mimics walking with a gliding motion.

“The elliptical machine can be a beneficial form of exercise for people withkneeandhip arthritisbecause it provides both strengthening and cardiovascular benefits while exerting less force on the joints,” says Maura Daly Iversen, DPT, MPH, a spokesperson for the American Physical Therapy Association and Associate Dean of Clinical Education, Rehabilitation, and New Initiatives at Northeastern University in Boston.

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safe yoga exercise tips

Get the Rewards of Yoga Without the Risks

From easing pain to boosting flexibility, yoga has a long list of benefits for people with arthritis.

“Yoga is as safe as walking when it’s done properly,” says Steffany Moonaz, PhD, founder of Yoga for Arthritis and a research director at Maryland University of Integrative Health.

However, many people do poses incorrectly or without proper support. In fact, a recent study revealed that nearly 11 percent of people who did yoga experienced pain at some point as a result, and 1 in 5 said yoga made an existing injury worse. Stay safe with these simple tips.

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arthritis workout moves on the go

Arthritis Workout Moves On-the-Go

Whether by plane, train or car, travel can be a pain – literally. Especially if you haveinflammatory arthritisorosteoarthritis. Less oxygen and nutrients reach your joints, which contributes to pain and stiffness. “Sitting for long stretches slows your circulation,” says Lisa M. Higginbotham, anoccupational therapistand clinical rehab manager at a Cleveland Clinic hospital in Ohio.

Sluggish circulation also raises the risk for swelling and potentially dangerous blood clots, she adds. Moving at least every hour keeps joints mobile. Plus, “contracting your muscles pumps blood back to the heart,” says Eric Robertson, PT, director of Kaiser Permanente Northern California Graduate Physical Therapy Education. These moves done while seated can also help:

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arthritis hip and knee pain

Don’t Let Knee or Hip Pain Make You Unsteady

Research shows thatpeople with knee painhave a 25% greater risk of falling than people without pain. It’s also been found that one in three older adults falls each year. Falls can result in severe injuries, such as hip fractures.

To reduce your risk of falling,improve your balance with exercisesthat build strength and flexibility, says rheumatologist Rob Keenan, MD, at Duke Medicine in Durham, North Carolina. Improving your response time – that is, how quickly you react to stop yourself from falling – also can help, explains Alexander Aruin, PhD, a professor of physical therapy and bioengineering at the University of Illinois at Chicago.

Here are four ways to improve your balance and response time.

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arthritis hula hooping

Mix Up Your Arthritis Workout With Hula Hooping

The popular childhood pastime hula hooping is back as a hot fitness trend. The workouts use heavier hoops – weighing one to five pounds – in fun routines set to music, says Joanne Wu, MD, a physical rehabilitation physician at Unity Spine Center in Rochester, New York, and owner of a wellness consulting company.

Although people with balance disorders shouldn’t try hula-hooping, the exercise is a gentle way tostrengthen the core. In fact, Dr. Wu recommends it for her spine patients. “Hooping itself is a low-impact exercise that’s gentle on the joints,” says Dr. Wu. “It builds balance and strength, especially in the core and legs.”

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