What is Arthritis?

Arthritis is inflammation of one or more joints that causes pain and stiffness…usually occurring due to age-related changes. 

Arthritis and its long-term disadvantages:

- Deformities 

- Physical weakness and frequent fatigue

- Functional disability 

- Potential risk of heart disease 

- Social participation restrictions 

How to prevent Arthritis in a sedentary lifestyle:

- Do exercises prescribed by the physiotherapist combined with nutrition control

- Appropriate walking aid and footwear 

- Proper flexibility exercises like stretching 

- Frequent breaks wherein mobility exercises can be done for a few minutes 

- Strength and conditioning exercises tailored to your needs

- Aerobic exercises like swimming or static cycling 

What is inflammatory arthritis?

Inflammatory arthritis (IA) is joint inflammation caused by an overactive immune system. While it usually affects multiple joints across the body at the same time, but could also involve just one joint. Inflammatory forms of arthritis are uncommon than osteoarthritis (OA), which is the most common type of arthritis. Although there are exceptions, inflammatory arthritis generally starts early on in life and osteoarthritis on the other hand, occurs much later.

What is the difference between osteoarthritis and inflammatory arthritis?

Although both forms of arthritis have similar symptoms, the major distinction between them is the processes that underlie these two diseases. Osteoarthritis starts in the cartilage, a shock absorber that lines the bone at the joints. Inflammatory arthritis often begins in other soft tissues that line the joint. Osteoarthritis is less of an inflammatory process, although inflammation is still present.

What are the different types of inflammatory arthritis?

The major types of inflammatory arthritis include:

• Ankylosing spondylitis
• Goutand Pseudogout
• Lyme disease
• Lupus
• Psoriatic arthritis
• Rheumatoid arthritis

When detected and treated in its early stages, the effects of inflammatory arthritis can be greatly diminished, or the condition may even disappear completely. The importance of proper diagnosis, particularly in the early stages of the disease, may prevent serious lifelong arthritic complications.

Mobility is keys

When you have inflammatory arthritis pain, one can feel tempted to move less. In fact, the opposite is often true. Gentle movements, leading up to more regular exercise, can actually have a beneficial effect by reducing pain and discomfort of inflammatory arthritis. On the contrary, when you sit for long periods, your joints can become stiff, and prolonged inactivity may even lead to muscle atrophy.

Incorporating regular physical activity into your life is imperative when you have inflammatory arthritis. Ideally, your personal fitness program should include stretching exercises to support mobility and reduce stiffness, strengthening exercises to protect and stabilize your joints, and cardiovascular activity to support your heart and promote the flow of oxygen-rich blood to all parts of your body.

Which exercises are best for inflammatory arthritis?

While one exercise regimen does not work for every person with inflammatory arthritis, here are some activities that many people may enjoy and find helpful for relief from their symptoms.

Strengthening exercises

There's no need to rush and join a gym. You can begin by getting stronger at home.

• Start with sitting to standing exercises, rising from a chair using the muscles of your legs and sitting down again.
• For the upper body, you can begin by lifting cans of soup or light dumbbells (two to five pounds each is sufficient).
• Some people enjoy resistance therapy offered by elastic exercise bands.
• Pilates is excellent for strengthening your core, which supports the rest of your body.

Stretching exercises

Yoga is a great way to learn gentle stretching of all parts of the body while also strengthening your muscles. Chair yoga is a safe form of yoga if you are concerned about balance issues or any other limitations.

Exercises for arthritis in the hands

It is important to do exercises that promote mobility in your hand and enhance your ability to grasp. For instance, tendon-gliding exercises improve the movement and function of tissues in fingers, hands, and wrists.

Cardiovascular exercise

People living with discomfort and progression of inflammatory arthritis, may be advised to avoid high-impact activities such as running.

Better choices of low or no-impact exercises include:

• Walking
• Hiking using poles for support and balance, if needed, cycling
• Swimming and water exercises relieve the effects of gravity on the joints while offering gentle resistance.
• Tai Chi is a series of progressive, slow movements that promote mobility as well as balance. Many people living with arthritis find it to be very helpful.

Schedule breaks throughout the day for adequate movement if you are mostly sedentary. For example, if you are sitting in front of a computer for several hours, make small body movements every 15 to 20 minutes by stretching your hands, arms, and neck, stationed in your chair. After every 45 minutes, get up to move the larger joints of your body, like using the bathroom or getting a glass of water.

"No pain" does not mean "no gain"

There is a misconception that exercise needs to cause pain or discomfort for you to know that it's working and is effective. But this is not necessarily true. If you continue to do the kinds of exercises that benefit people with inflammatory arthritis, you will see improvements in other ways: less pain, better function, less exertion required to move, and increased mobility.

Aligning with a physical therapist who understands your needs and preferences, can help you set goals that work for you. You don't need to go to therapy sessions forever. Even two to three sessions to put together a movement plan for you…can have lasting benefits.

Restoring energy flow:  for inflammatory arthritis

Treatments like manual therapy, myofascial releases, instrument-assisted soft tissue release, and electrical stimulation like TENS, IFT, and micro currents are known to help relieve muscle tension, reduce stress, and promote better sleep. All approaches appear to have the most benefit when your inflammation is not at its peak (such as during a flare), but rather when the symptoms have calmed down a bit.

The mind is the master

Meditation and psychotherapy (particularly cognitive behavioral or "talk" therapy) have helped many people with inflammatory arthritis by addressing the anxiety and stress that can exacerbate symptoms. Cognitive behavioral therapy can help you reframe your relationship with arthritis symptoms so you don't let them consume your thoughts.

Meditation and measured breathing have been shown to reduce stress and the effects of inflammation by activating your Vagus nerve, which in turn helps you respond better to stress. Try practicing this technique eight times, twice a day:

• Breathe deep on your belly and count to four.
• Hold for seven counts.
• Exhale for eight counts.

• Take control of your arthritis

It can be easy to let chronic arthritis symptoms take the joy out of your life, but you don't have to. With proper guidance from licensed professionals, you can get moving again and implement mind-body approaches that let you control your discomfort rather than letting it control you.