Now that you’re suffering from arthritis, it only makes sense to consider low impact Ra exercises that will get you back on track. In your program, you only want exercises that are within your limits, and those that will guarantee results.
So, if this is you, you’ve come to the right place because we’ll be covering everything associated with low impact RA exercises to help ease joint pain.
It’s recommended that you do lots of exercises because they improve strength as well as flexibility of the joints, thereby reducing pain and fatigue. Of course we know that when the pain of stiff and painful joints are bogging you down, it can be extremely difficult to think about swimming, or walking around a few lengths of the road, so we’re going to make this plan as simple as it can get.
First, we want to let you know that you don’t have to swim as fast as an Olympic competitor, or run a marathon to eliminate the symptoms of arthritis. Instead, we want to focus on moderate exercises, which can actually bring results, while helping you maintain good health. So, if this condition threatens to immobilize you, exercise will keep you moving! You don’t have to trust this statement, just do what you’ll be told in the coming paragraphs!
Rheumatoid Arthritis Exercise Plan: A very simple plan you can master and apply
Because arthritis affects a host of joints inside the body, your exercise plan should be able to address a number of areas, especially where you feel pain. We know the knees are a culprit, the elbows, even the muscles and the bones.
So, in this Ra exercise plan, you will want to perform exercises that increase range of motion, those that increase strength, aerobic exercises and many more.
Range of motion
Of course they increase your joint’s range of motion to eliminate the stiffness you’re experiencing. Range of motion is nothing more than moving your joints through their normal range, say raising your hands above your head, or even rolling your shoulders on a forward-backward movement. You can do these on a daily basis.
They improve strength of muscles that help to support and protect your joints. For instance, weight training is a good example of an exercise plan that helps increase your current muscle strength. These ones should be done more frequently, with a day off when you realize that your joints are too painful, or when a swelling has occurred.
These are also known as endurance exercises, and they help with the overall fitness. They improve cardiovascular health, give stamina, and help put your weight in check. This way, you get more energy to sail you through the day.
They should be low-impact aerobic workouts though, in the form of walking, riding, biking or even swimming. You should do them at least 3 times a week, for 30 minutes. But you can always split up that time into 10-minutes block if that’s going to be suitable for your joints.
Any movement is good for you. So if you find a particular activity appealing, don’t hesitate to consult your doctor about it. In fact, your doctor may even recommend that you try gentle forms of yoga or even Tai Chi. The former improves balance, and also helps reduce chances of falls. However, before going into this, make sure you tell your instructor about your condition to avoid aggressive painful movements on the joints.
Ra Exercises for Knees:
The gentle knee formula that will give results
First, you need to know how RA for the knees looks and feels like. This condition causes the joints at the knee area to become tender, swollen and warm. Even though knee osteoarthritis can cause pain & stiffness, joint pain with knee Rheumatoid Arthritis can be severe.
In this area of the body, a pouch covered with some tissue, known as synovium, lies around the cartilage. Cartilage is found at the ends of the bones that form joints. It is also the smooth material in-between that allows for movement to take place.
So if you have Knee RA, you may encounter the following symptoms:
5 Warmth around the knee area
Try These Ra Stretching Exercises to Help Avert Knee/Joint Pain
Lying on a mat facing upwards with both feet straight, bend one knee while letting the other one remain straight on the ground. Lift the straight foot off the ground/mat and count up to 5 before returning it down. Repeat with each leg for as long as you can.
Alternatively, you can sit on the edge of the bed or table, then cross your ankles over. Push the front leg backwards and the back leg forward against each other until you feel your thighs becoming tense. Switch legs and repeat.
If the above two exercises don’t fit you well, hold onto a chair and gently squat. Go low until your knee caps have covered your big toe, or up to where you’re comfortable. Return to standing position, and repeat at least 10 times.
In short, anything that keeps your joints busy will make an excellent workout for rheumatoid arthritis.
RA stretching exercises are the best, so avoid high-impact exercises that can put too much pressure on your joints. You shouldn’t run too fast, play tennis on a hard pavement or anything like that. Also, you should never lift too heavy weights. And just in case you’re looking for more intense workouts for rheumatoid arthritis, it’s recommended that you talk to your doctor to explore more options.
With a healthy rheumatoid arthritis exercise plan, you shouldn’t be immobilized by this medical condition. And once you make it a part of your life, you’ll realize that life is more interesting than it used to be. Pain will be gone, and you’ll realize that you have lots of energy and stamina to do whatever you want to do. So even though arthritis threatens to put you down because there’s no cure, it will never make it. RA exercises are the worst enemy of the condition. Don’t be carried away by treatments such as surgery and the rest – they might prove harmful in the end.