You Asked…

Q: “Why do you need to exercise if you have arthritis? It doesn’t make sense – people think they have to rest.”

A: By Dr. Nick Bianchi

This is a very good question. Although at first glance it doesn’t make sense to exercise a painful joint, it is very important. In fact, the Mayo Clinic suggests that exercise is crucial in the management of arthritic conditions and I certainly agree.

Arthritis is a condition of the joints that creates swelling and pain.  It is characterized by bone spurs, decreased space and roughening of the cartilage.  In essence, there is a wearing out of the joint and the bones begin to rub each other and just like in a car, when surfaces rub against each other, trouble results.

There are two main types of arthritis – osteoarthritis and rheumatoid arthritis – each has a different cause and a different medical management. Regardless of which type a person may have, exercise is important for the following reasons:  The stronger the muscles, the less strain and pressure on the joints.  Strong muscles protect joints.

• Exercise keeps the muscles strong.  The stronger the muscles, the less strain and pressure on the joints.  Strong muscles protect joints.
• Joints need to move or they begin to break down.  All joints in the body, at every age are susceptible to this.  The ends of bone have a smooth covering called cartilage and like all tissues of the body, cartilage requires nutrients, vitamins and minerals.  Cartilage does not have a great blood supply and it is quite challenging to get the nutrients in.  When we move a joint, we create pressure which pushes the nutrients into the cartilage.  Without movement the cartilage does receive adequate nutrition and waste products accumulate.  In short, without movement, the cartilage becomes unhealthy, the joint breaks down and we get arthritis.
• Exercise warms up the body and makes the joints looser.  Most arthritic patients figure out that taking a bath or a hot shower helps them to feel better (Isn’t this why people go to Florida in the Winter?).  The warmth from exercise is especially beneficial because it is produced from the inside.  Looser joints mean better movement and less pain.
• Exercise helps with flexibility of both the muscles and the joints.  A common complaint with arthritis is the stiffness that results.  More exercise = less stiffness.
• Exercise helps with balance. Typically, people with arthritis are older and are concerned about falling.  An arthritic joint is less stable, which means that a program to increase overall balance is a very wise things to do.
• Exercise helps with weight loss.  Less weight means less pressure on the joints which means less pain.

I do have sympathy for the questioner and understand that when in pain, exercising does not seem like a smart thing to do.  We need to make choices in terms of which exercise to do that will produce benefits and minimize discomfort.  For example, a person with arthritis in the knees may have a difficult time walking, however riding a stationary bicycle will be just fine.  The question is not whether one should exercise or not, instead it is which exercise will they be able to do.

A second point to realize is that exercise is an all-body activity.  If a person has arthritis in the hips, then they can do a lot of work with their upper bodies, back and stomach muscles.

Finally, we should become familiar with the 5-minute rule which states that if in doubt, do the exercise for 5 minutes and see how you feel.  Odds are that after warming up, your joints will feel better, your mood will have improved and since you’re doing it anyways, might as well keep going!

The management of arthritis needs to be multi-faceted including medication, proper nutrition & supplementation, exercise and proper alignment of the skeleton. I would advise that anyone with arthritis consult a health-care professional who would be able to give guidance on all of these aspects.  Each person requires a unique management plan, which needs to be updated on a regular basis.  Arthritis is common to all human beings and has been afflicting people for millions of years. There is no cure, however there is a lot that we can do to help people live productive and meaningful lives. So don’t despair; instead adopt a solution-based mindset and take back your life!

Dr. Nick, Chiropractor in Bracebridge, is a great believer of empowering people to be active in  the restoration and optimization of their health & well-being. Learn more about Dr. Nick and his services at www.bracebridgechiro.com

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