What To Keep in Mind| Well+Good

RA occurs when the immune system attacks the synovium, tissue that lines the joints and helps them move easily. When the synovium becomes inflamed, it thickens, causing swollen, tender joints, and making movement painful and difficult. While each RA and osteoarthritis involve inflammation of the joint lining, they differ in that osteoarthritis also causes weakening and deterioration of your entire joint including bones and connective tissue. Nevertheless, each forms of arthritis will be helped by exercise, says Dr. Henry, who was diagnosed with juvenile RA as a baby.

“Exercise helps to take care of mobility and may help with decreasing further joint stiffening,” she says. “Exercise also increases blood flow to the world which may increase muscle strength and has been related to decrease in pain.”

Why your exercise routine might need to vary

Dr. Henry says those with arthritis have to take into consideration “preservation of joints” when exercising—which can mean changing your approach when you were doing HIIT or CrossFit prior to your diagnosis. “Activity that’s high impact may cause further pain,” she says. “The unsuitable exercise could cause further swelling and inflammation, and could lead on to much more restricted use of the joint.”

Dr. Henry’s advice if you’ve got arthritis: Avoid workouts that involve jumping, running, or some other movement that puts heavy impact on the joints. As an alternative, persist with activities which might be low impact and promote flexibility, range of motion, and involve each cardio and strength. Top options include yoga, tai chi, stretching, walking, water aerobics, swimming, cycling, and even gardening.

Resistance training has also been found to be helpful if you’ve got RA, improving joint function, pain, stiffness, physical functioning, and strength, including grip strength.

Maintaining grip strength if you’ve got RA is especially essential since the condition commonly affects joints within the hands and fingers, which may result in decreased mobility and increased stiffness, says Dr. Henry. That’s why she advises adding hand and finger exercises to your routine resembling:

• Squeezing a soft rubber ball
• Opening and shutting your fists
• Making a circle just like the shape of an “O” together with your fingers and thumb
• Alternating finger taps between your thumb, and index, middle, ring, and fifth fingers

Keeping the entire body healthy

While exercise is one piece of the puzzle, managing arthritis requires a whole-body approach that keeps inflammation levels low through healthy lifestyle selections, says Dr. Henry. “Construct up the muscles across the joint, stretch, and drink water to assist hydrate the joints,” she says. “Consider anti-inflammatory supplements like turmeric, fish oil, and glutathione. Avoid processed foods and high-sugar content beverages. Also don’t forget to get adequate sleep. Your body heals and repairs itself whilst you sleep.”

And when you’re having a flare-up or simply don’t feel as much as doing much, it’s okay to take it easy—rest may help reduce inflammation and fatigue, and help conserve your energy for whenever you’re feeling higher. With arthritis—as with all things in life—balance is vital, and listening to what your body is telling you is at all times a sensible idea.