Stretching Exercises – An Effective Modality to Improve Arthritis Pain

Many people with arthritis are hesitant about moving their joints. The fear of pain keeps them from staying physically active. The less you move your joints, the more likely they will fail to maintain their full range of motion. Gradual processes like arthritis causes the surrounding muscles to contract, which will eventually cause stiffness and make movement more difficult. Shortened muscles develop around the hips, knees and also along the spine, increasing the pressure on the discs, nerves and facet joint, leading to difficulty in walking and poor balance. Reduced activity can also lead to weight gain, which increases pain by putting more pressure on the joints, particularly the knees, hip and feet.

Exercise is Vital

Regular exercise is necessary to keep joint pain at bay. In most cases, a healthy and balanced diet combined with routine exercise would help to reduce stiffness and improve joint flexibility. Exercise can also accelerate healing of the damaged tendons and strengthen them to prevent further damage.

A regular stretching routine can help maintain normal function and joint movement. Stretching or ‘range of movement’ exercises ensure that your joints are stretched safely and comfortably. First, move as far as possible until a stretch is felt in the muscles around your joints and then hold the position for 5-10 seconds. Relax, and repeat the stretch 5-10 times, if you can. If your joints are hot or swollen, you should do the exercise gently and only a few times a day. Consult your doctor before you start. Here are some tips to prepare for your stretching routine:

• Warm up – Muscles stretch more easily when warm. Take some time to warm up before you stretch. Walking for a few minutes, warm compresses or a heating pad can help relax stiff joints before you start.
• Stretch during the least painful time of day – Stretches reduce stiffness and help keep your joints flexible, making daily activities easier. Generally, morning hours don’t work for some people as this is the time when the joints are the stiffest. So do your exercise at the time of day when pain relievers are working effectively.
• Regular practice – It is important to practice stretching exercises on a regular basis to get the best results.

Do not stretch towards the point of pain, and if it hurts, stop immediately. Using pillows or rolled-up towels can help adjust your range of motion in each stretch. Breathe comfortably when stretching. With time and practice, joint flexibility will improve.

Arthritis, a chronic, autoimmune disease that primarily affects the musculoskeletal system, (particularly the joints) is believed to be a leading cause of disability in the United States, affecting more than 52.5 million adults. Pain management physicians in leading healthcare centers offer effective non-invasive treatments for patients with this chronic condition, which also include exercise and physical therapy programs.