Exercise will also help when a person is suffering from arthritis due to degeneration of cartilage and weak joints. The first step is to be sure that a person is well informed about the symptoms of arthritis and exercises, which type of activity is the best for arthritis sufferers.
There are many types of exercises that a person can do to avoid a muscle stiffness, swelling and joint pain. The best type of exercise is not one which is contraindicated for arthritis sufferers, it is the one which has already been proven to be beneficial for arthritis. Such exercises are ones which build muscle tissues, not bone. Such muscles and tissues are stronger and more flexible, thus reducing stress on joints, bones and tendons.
There are three types of exercise, they are aerobic exercises, strength training and flexibility training. Each has specific benefits for arthritis sufferers.
Overtraining of muscles during flexibility training is proven to reduce joint range of movement in arthritis, as well as preventing joint injury, especially to the shoulder, wrist and hip joints. The opposite of this is the type of exercise which will increase flexibility, strength and joint range of movement. Flexibility training will include yoga, stretching, and gentle jogging. Strength training includes free weight exercises, kettlebell exercises, pull up and press exercises. The third type of exercise is cardio training.
Admittedly overtraining of muscles is not good for arthritis, as it weakens the immune system and increases the likelihood of developing arthritis. This is why it is important to know when to exercise. A person suffering from arthritis can exercise at any time of the day or night, in any season, and in any weather. The time frame of exercising is not as important as the type of exercise.
The type of exercise is something that a person should discuss with a doctor. However, if a person is going through symptoms of arthritis, and still exercising, then it is a good idea to ask their advice. A simple test will tell if a person is overtraining or not.
Take a 10 pound weight and move it from left to right, make sure that it stays put on the right side for 3 seconds. If the person can lift that weight from left to right, it is clear that the person is overtraining their muscles. If the person can’t move that weight, then they are overtraining. Overtraining increases arthritis risk factors, such as weak immune system and increases blood pressure. People who are overweight and sedentary are more likely to have arthritis. However, people who are overweight and exercising regularly are less likely to have arthritis.
Overtraining does not only cause muscle pain, but also mental stress and depression. Osteopaths agree that overtraining is a disorder that needs medical treatment. Osteopaths have two types of treatment for overtraining. They can either increase the amount of oxygen going to the muscles or they can decrease the amount of carbon dioxide going to the muscles. Osteopaths believe that decreasing the carbon dioxide going to muscles is the best way to keep muscles loose and flexible. A doctor may recommend an exercise regime that is hard, but effective for a person to keep muscles flexible.
The best exercise for overtraining is plyometric training. Plyometric exercises rely on shock training to get rid of muscle soreness. To use plyometric exercises, a person will need to train with the shock of a bag being dropped on the body instead of an impact. These exercises can be hard, but they are still flexible and exercise the muscles properly. Most plyometrics target the thighs, hips, shoulders and stomach.
* Squats – This exercise targets the thighs, hips and stomach. The basic exercise is to squat down so that your feet touch the ground. As you squat, the weight should change from one side to the other. Then, rise back up.
* Box Jumping – Stand with feet shoulder width apart and hold a dumbbell on the shoulders. Jump onto a box and land softly on the first step, then jump onto the other box and land softly on the first step. Repeat the process.
* Knee-ups – Start with hands on the ground and bend your knees while you raise your shoulders. Hold and squeeze.
* Jumping Pull-ups – Start with hands on the ground and jumping as high as you can onto a chair or book. Pull the cords and jump.
* Plank – Stand with feet hip width apart. Hold a light dumbbell in each hand. Keep your abs tight. Keep your feet on the ground. Straighten one leg out and the other leg back. Keep your elbows close to the body.
* Deep Knee Bends – Stand with feet hip width apart and bend your knees. Hold a light dumbbell in each hand and bend toward the floor as far as you can. Stop and start. Keep your knees moving in a circular motion.
* Leg Raises – Stand with your legs shoulder width apart. Raise your legs straight out and lower. Keep your abs tight. Raise up and down.