Exercises to Help Your Arthritis Flare-Ups

If living with arthritis wasn't bad enough, a flare-up can make things even worse. Often marked by a sudden intensity in joint pain and accompanied by fever or fatigue, a flare-up can make it hard to even consider getting out of bed.

Despite the discomfort, exercise is often one of the best solutions. Exercising your joints provides nutrition to these troubled spots. The movement helps improve lubrication and circulation in the joints themselves. This explains why exercise can prevent or at least weaken future flare-ups.

Arthritis pain doesn’t have to be a part of your daily life. With a good pain management plan, you can lower the amount of hurt you feel on a daily basis. At Blue Ridge Pain Management Associates, we know how to help patients reduce their chronic arthritis pain. Let our doctors see what they can do for you!

Exercise and arthritis

Exercise is good for everyone, but it’s essential for those with arthritis. The benefits of exercise are actually more clear-cut. Almost everything that happens during exercise offsets the effects of arthritis, including:

What to do

The goal for arthritis patients is 150 minutes of moderate-level activities. This can include walking, or 75 minutes of high-level activities, like biking or tennis. It’s best to split these activities up over multiple days. This way, you can get rest between exercise sessions so you don't overexert yourself.

Range-of-motion exercises

Stretching may not feel like exercising, but it’s vital for arthritis patients. Arthritis pain, especially during a flare-up, can make it so your joints only feel comfortable in a couple of positions. While it may feel good at the moment to hold your leg or arm a certain way, doing this for a long time only further limits the motion of that joint.

To perform range-of-motion exercises, straighten and bend your joints in a slow, controlled manner, stopping when you complete a normal range of motion. The doctors at Blue Ridge Pain Management Associates will help you understand your limits and how much of a stretch is truly needed.

Strength training

During a flare-up, moving your joints to lift weights probably sounds like a form of torture. Despite this, you need strong muscles to help your joints in their damaged state. If your joints are in too much pain to exercise fully, try isometrics. Isometric exercises aren’t focused on full joint movement but rather muscle flexing and movement. You should have an easier time completing them, especially during a flare-up.

Low-impact aerobics

Low-impact aerobic exercises are the backbone of those 150 minutes of moderate-level activities. Although walking is the most popular method, there are fun ways to get in exercise, like dancing.

In the gym, a stair climber or elliptical machine are good options. If going to the gym or walking alone sounds isolating, exercise with friends and family or listen to an audiobook.

To learn more about arthritis, flare-ups, and exercise, call one of our three Roanoke area offices today. At Blue Ridge Pain Management Associates, we’re always ready to help.

You Might Also Enjoy...

The Delayed Effects of Whiplash Post Auto-Accident

An auto accident is over in seconds. However, the injuries sustained - especially when it comes to whiplash - can take days, even months to become evident. For that reason, it’s important to be evaluated by a medical professional after a car accident.