If you have arthritis, you shouldn’t let pain stop you from staying physically active. When arthritis makes movement painful, it’s only natural to try to avoid it. Yet if you hold an arthritic joint bent rather than moving it through its range of motion, you allow the muscles to stiffen in that position. Over time, muscles shorten, reducing range of motion and causing other problems. This can lead to a host of other problems, including weight gain, difficulty walking, and poor balance.
A regular stretching routine can help you avoid this vicious cycle. Doctors and physical therapists often prescribe stretches as part of a treatment plan to help maintain or recover abilities and relieve discomfort. Stretching can also help improve range of motion in people with rheumatoid arthritis, a chronic inflammatory disease.
If you have arthritis, it is best to talk to your doctor before starting any exercise routine, including a stretching routine. Once you’ve got the deal, try these tips to help you get started:
- Warm up carefully. Take extra time to warm up before stretching. A warm shower or bath, a heated pool, or even hot compresses or a heating pad can also relax stiff joints before stretching.
- Stretch during the least painful time of day. Morning won’t work for some people because that’s when their joints are stiffest. You can do your stretches when the painkillers reach their maximum effectiveness.
- Adapt the stretches. Use pillows or rolled up towels to adjust your range of motion with each stretch. Choose seated stretches, if necessary.
- Expect some discomfort. Even if you should only stretch until you feel slight tension and not pain, you may experience some discomfort. Try this guideline: If discomfort after stretching or other activities lasts more than two hours, or is more severe than your usual pain, slow down your routine. Try to hold each stretch for less time. As the stretches become easier, gradually increase them.
To learn more about ways to improve your strength and flexibility, purchase Drawinga special health report from Harvard Medical School.
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