Managing Osteoarthritis Pain- Physiotherapy,RMT Kitchener Waterloo
January 13th, 2015 - Posted in Back Pain, Exercise, Neck Pain, Osteoarthritis, Physiotherapy
Managing Osteoarthritis Pain
Part 1
Exercise Can Keep Joints Strong
Exercise helps keep joints flexible and strong. It can also help you lose weight, which takes pressure off aching joints. Every pound you lose takes 4 pounds of pressure off your knees and 6 pounds off your hips. If you have any joint issues, ask your doctor before starting a new exercise program, so you know what you can do safely.
Warming Up Is Critical
Warming up with gentle movements helps get your body ready for your workout. Gentle exercises such as side bends, shoulder shrugs, arm circles, overhead stretches, and bending toward (but not touching) your toes are all good warm-up exercises. Repeat each move 3-5 times. Remember, there should be no pain with exercise — ease into your activity. Save the stretch-and-hold movements for after your warm-up or workout.
Take the Plunge
Getting active strengthens the muscles that support your joints. Aerobic exercise (cardio) helps your most important muscle: your heart. Because you’ll be exercising several times a week, start thinking about what activities appeal to you, whether they’re swimming, tennis, basketball, or something else you enjoy.
Get Stronger
Strengthening exercises such as weight training help you build the muscles that support your joints. You can use hand weights, resistance bands, or even a 1-liter water bottle. Start with weights that you can lift 12 to 15 times without slouching or poor form. Talk to a certified personal trainer to help design the best strengthening program for you.
Lat Stretch
Stand with your back straight and feet shoulder-width apart. With your arms overhead, hold one hand with the other. Pull upward while leaning straight over toward your left side. Keep your lower body straight. You should feel the pull along your right side. Hold 15 to 30 seconds. Do this 2 to 4 times on each side.
Be well. Activewellness.ca