The life of a patient with rheumatoid arthritis (RA) isn’t an easy task, and every step, stretch or move can seem like a struggle. The joints get stiffer and painful, and even simple activities may require extra effort. However, there’s a bright side: movement, if performed correctly, could help to improve your condition. The physiotherapists frequently say that “Motion is lotion for your joints,” and they’re right. Certain exercises will help decrease stiffness, increase the flexibility of your joints, and restore the confidence you have in your body’s ability to move freely.
We’ll look at the five most popular exercises suggested by physical therapists that will make a difference in alleviating Rheumatoid Arthritis pain as well as improving the health of joints.
1. Gentle Range of Motion (ROM) Exercises – Keep the Stiffness Away
In the event that you get up at dawn and find that your joints feel stiff or stiff, gentle exercises to increase the range of motion can help relax them. The exercises help keep the joints flexible and prevent them from “freezing up.”
Do this exercise: Rotate your wrists gradually, move your fingers straight and bent as you move your shoulders in circles, or slowly move your head from in a lateral direction.
Physiotherapist’s suggestion: Do these movements gradually and do not force a move that you are not able to. The goal is to maintain flexibility, never pushing yourself beyond your limit.
2. Water Exercises – Let the Pool Take the Pressure Off
If your traditional exercise routines or walking cause pain, water may be your most reliable companion. Exercise in warm water helps support your body’s weight, and also takes away the strain on joints, allowing you to be more comfortable and move freely.
Try these: Water walking, easy leg kicks, or gentle arm movements within waist-deep waters.
Why it works: The buoyancy of the water helps support joints, while the soft resistance will help you strengthen your muscles. It is soothing, safe and extremely effective in RA discomfort relief.
3. Low-Impact Cardio – Move Without Hurting
Actively pursuing your goals keeps your energy levels high and your heart healthy. However, high-impact sports like jumping, jogging, or running aren’t recommended for people suffering from RA. Exercises that reduce the impact on your body can be a good option.
Try these options: Brisk walking, stationary cycling, or an exercise elliptical.
Tip from physical therapists: Start with small steps. A little bit of time every day can make a big change. Increase your time and be aware of your body. If you feel something is hurting, take it easy.
4. Hand and Finger Workouts – Strengthen Your Grip
Rheumatoid arthritis often affects the joints in the smaller part of the hands, which makes daily tasks like buttoning up a shirt or securing a drink hard. Easy hand exercises are a great way to maintain flexibility and power.
Try these: Squeeze a soft ball with your hands gently, spread your fingers, then place each fingertip on your thumb, one at a time.
Physiotherapist’s note: Don’t rush it — just a few moments every day will maintain your fingers’ nimbleness and health.
5. Yoga and Mindful Movement – Relax, Stretch, and Heal
Yoga is more than just exercise; it’s a therapy for your mind and body. It allows you to move with ease and stretch joints, and relax your nerves.
Try these postures: Cat-Cow, Child’s Pose and Bridge Pose, which are all easy and relaxing.
Why physiotherapists adore the practice. It not only enhances flexibility but also decreases stress hormones, which can cause more severe inflammation.
Final Thoughts
Rheumatoid arthritis is working in conjunction with the body rather than in opposition to it. The idea of exercising can seem daunting initially, but after you begin moving, your body will begin to appreciate it. Each little step is important -even during the worst days. Don’t forget that it’s not necessary to do it all on your own. A certified professional in physiotherapy in Gurgaon will help you through safe, customised exercise routines that match your life and your comfort level. With the correct assistance, you’ll be able to perform your exercises with less discomfort and greater confidence throughout the day.
Frequently Asked Questions (FAQs)
Does exercise actually help in reducing the pain of rheumatoid arthritis?
Yes Absolutely. Exercise regularly, with a gentle touch, will reduce stiffness, strengthen muscles and decrease joint pain as time passes.
What kinds of exercise do I need to avoid?
Avoid the most jerky, high-impact activities like jumping or running, since they create too much stress on joints.
Are swimming exercises beneficial for the rheumatoid joint?
Definitely! Water and swimming are among the safest and most efficient workouts for individuals suffering from RA.
What can I do when I experience an injury during training?
Stop immediately and relax. It’s your body’s way of telling you that you’ve done enough. Resume your exercise only after the pain decreases.
What can a physiotherapist do to assist me with joint pain?
A physical therapist will create a personalised strategy, train you in proper technique and track your progress, ensuring that each move is beneficial and does not cause harm.