Simple exercise tips for dealing with arthritis pain

Arthritis pain can be unbearable. Here are some quick stretches and exercises that may help you relieve the pain.

Researchers from Tufts University in Boston randomly split 46 people with knee osteoarthritis into two groups.

• The first group was assigned a 16-week home based strength training program; the second a nutritional education program (they were the control group).
• The results are hardy surprising: Those doing the strength training reduced their pain by 43 percent and increase their physical function by 38 percent. The comparable improvement for the control group were 11 percent and 21 percent.
• Without question, exercise is the right response to arthritis. But a simple walk, while an excellent start, isn't enough.
• In addition to regular aerobic exercise like walking and swimming (experts suggest doing 20 to 30 minutes a day, three to four days per week), you need both range of motion exercises and strength training.

• Perform stretching exercises before bed, when your pain and stiffness are likely to be at their lowest.
• Take a warm shower or apply moist heat to the painful joint before beginning your stretching exercises to warm and relax the muscle.
• Relax before you begin, perhaps with some deep breathing exercises or focused mental imagery (imagine your muscles warming, lengthening, and becoming more flexible before you even start the first exercise).
• If your joint is inflamed, go easier on the stretching but don't give it up altogether. 

• Don't work your muscles to the point of fatigue. The exercises you perform should be challenging, but doable without feeling you've reached your limits.
• Start out with one set of four to six repetitions of each movement twice weekly, increasing about one repetition a week until you reach 12.
• Breathe through each muscle contraction. For instance, if you're doing squats, keep inhaling as you squat down and hold the position; this keeps oxygenated blood flowing throughout your body and prevents a spike in blood pressure.
• If your joints hurt an hour after a strength-training bout, you've done too much.

Keep your body active with these simple exercises to reduce your arthritis pain. If the pain continues, contact your doctor.