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:
- 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.
- 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.
- 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.
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
Want to get more active? Use a pedometer. Results of a 21-week study reported inArthritis Research and Carein 2017, found pedometers helped patients withrheumatoid arthritiswalk about 1,500 more steps a day.Continue readingAdd a Pedometer to Your Walking Routine
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.)
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.
Continue readingElliptical Machines Go Easy on Your Joints
Exercise can help ease arthritis pain, but how much do you really know about the ins and outs of working out? Read these questions and answers and test your fitness IQ!Continue readingWhat’s Your Fitness IQ?
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.
Continue readingGet the Rewards of Yoga Without the Risks
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:
Continue readingArthritis Workout Moves On-the-Go
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.
Continue readingDon’t Let Knee or Hip Pain Make You Unsteady
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.”
Continue readingMix Up Your Arthritis Workout With Hula Hooping