|
Natural Herbal Heat packs that work both hot and cold A couple of minutes in the microwave and you are on your way to relief Back braces back braces support the lumber region with compression and/or semi rigid panels Chiropractic Pillows Some pillows feel good others make you feel good. Improve bone strength Natural supplements to improve bone strength and joint health Massagers - Hand Held Massage tools that make giving a professional massage a snap. Give a longer more penetrating massage without tiring. |
Exercise Types For Arthritis Sufferers
Range-of-motion exercises
These lessen stiffness and help with improving flexibility. "Range of motion" refers to the area within which the joints move naturally or on a daily basis. Although these range-of-motion exercises can be performed every day, it is recommended that they be done at least every other day. If the joint you're moving is healthy or has arthritis but isn't currently painful, you can repeat ROM exercises five to 10 times, holding a position no more than two to three seconds. Stretching exercises can be repeated two to three times and are held for 20 to 30 seconds. However, if the joint you're moving is slightly swollen, but neither hot nor painful, cut the repetitions in half. If the joint you're moving is hot, swollen and painful, do no more than one or two repetitions of the ROM exercises and avoid the stretching exercises for the time being.
Strengthening exercises
There are two types of strengthening exercises; isometric or tightening the muscles without moving the joints, and isotonic, moving of the joints for strengthening muscle movements. It is recommended to do these sets of exercises every other day, unless you are suffering from more than mild joint arthritis pain or swelling. If you arthritis is moderate to sever focus on the isometric portion of the exercises and lessen the frequency and number of sets for the isotonic excercises.
Isometric Exercises to Try
Isometric training builds muscle strength while burning fat, helps maintain bone density, and improves digestion. Some experts encourage patients to emphasize strengthening leg muscles as a first treatment step, even before using pain relievers. They fear that patients who rely on pain killing drugs may overuse joints, which do not have muscle tissue sufficiently strong enough to protect the joints from further damage.
Isotonic Exercises to Try
We would not recommend free weight training for most people with arthritis, as there is a greater likelihood of unanticipated strain on the joints than strength training based on resistance. There is significant evidence that an aggressive strength training program can be very effective in reducing the pain from arthritis, improving mobility and the quality of your life.
A study to determine the effect of aggressive strength training on
older adults with osteoarthritis of the knee was completed by Dr.
Nelson and her doctoral fellow, Kristin Baker, . They recruited 46
people, 55 or older, with moderate to severe knee pain. All were
significantly limited in their ability to do normal activities even just
sitting and standing. Kristin visited each person at home several times
during the course of the four-month study.
Half did strength training and flexibility exercises three times a week.
The other half received emotional support and tips on healthy eating
from Kristin, but no exercise guidance; 38 participants completed the
study.
The training was gentle to start with and progressively more intense.
The exercises included modified squats, step-ups, knee extensions and
other exercises. They were instructed to start with "moderate" intensity
and learn the correct form for performing the exercise, and then over
the course of several workouts increase the intensity. They were
encouraged to increase the weight or reps as they got stronger.
When being trained it was explained to the participants that reasonable
muscle soreness is normal; that it’s "a sign that you are challenging
your muscles appropriately to adapt and become stronger." The key is to
"begin slowly and progress consistently" .
The results were striking. The strength of the participant's quadriceps
increased an average of 71%, compared with 3% for the control group.
Pain in the exercise group decreased 43%, as opposed to 12% in other
group. Physical function improved by 44%, in activities they were having
trouble with before, such as walking and climbing; the placebo group
stayed about the same. Importantly, the exercisers showed less
depression and gained in self-confidence and self-esteem. Their sleep
patterns also improved.
Resistance strength training, also has the advantage of alternatives that are low cost and easily transportable. Resistance Bands like Thera-bands can be used to provide a full range work out.
Endurance exercises
The objective of these is to increase stamina. They also help with improving your inner personal / mental strength and with improving weight control and sleep. Some of the most popular endurance exercises are stationary bike riding, walking and water exercising. And unless you are suffering from more than mild joint arthritis pain or swelling, a 20- to 30-minute workout or two to three short 10-minute bouts during the day is what is recommended, an average of three times each week. Be kind to your body, and it will be kind to you.
Let’s sum up exercise with a few tips for all:
Establish your own unique, exercise program so that it meets you personal health needs, budget and environment. Make sure it is safe by checking with your own professional healthcare advisor and workout trainer. And take it slow and steady like Aesop’s turtle in the race.
Be kind to yourself. Stop if something hurts beyond normal muscle soreness from unaccustomed activity. And experiment with applying heat before exercising and warming up. Then cool off afterwards with cold packs.
Enjoy exercising by making it a real part of your life during the week. Include range-of-motion, strengthening and endurance exercises in your routines. And vary your activities; try a new class at a health club one quarter. Next time, go elsewhere or join a naturalist group for weekly hikes in local parks. Keep an active folder with pockets of gyms and health clubs near you with their schedules and up-dated classes and coupon specials. And check newspapers, local bulletin boards, postings at the gyms and clubs, etc. for healthy activities like walk-a-thons and bike-a-thons for nonprofits and evening / weekend hikes in which you can participate. You’ll meet new friends, have fun, get out more and exercise all at the same time.
Exercise activities are available all around you, too. No need to spend time and money elsewhere. You can borrow exercise videos, cassettes, DVDs and books from public libraries. You can get active by washing windows, cleaning your house, car, pet, children’s closets, your closets, anything…You can even earn money doing activities like walking and distributing flyers, local newspapers and coupons (check with companies who place these in and around your mailbox and door - -they often need help).
Some of our products for Arthritis ....
| Foot Massage Magic | Foot Massager w Remote | White Genius |
 $215.99 |
 $229.99 |
$209.99 |
Shopping Cart
Product Search
Contact Us
