Arthritis is a degenerative joint disease resulting in inflammation within a joint, typically caused by a breakdown of cartilage over time. There are more than 100 different forms of arthritis and related diseases. The two most common types include osteoarthritis (OA) and rheumatoid arthritis (RA). These diseases can cause life-changing pain in different ways.
Osteoarthritis is the most common type of arthritis. It occurs when the protective cartilage that cushions the end of the bones wears down over time. This can cause pain, swelling and stiffness. Osteoarthritis affects high load bearing joints such as the hip, knee, hand, feet, cervical and lumbar spine (Moore, G., Durstine, J. L., Painter, P., 2016).
Rheumatoid arthritis is a systemic disease of the auto-immune system which causes it to produce antibodies that attack the synovial membranes that surround joints. Symptoms include fever, fatigue, pain, stiffness and/or swelling. Rheumatoid arthritis can also affect the heart, lungs, nervous system, spleen and eyes.
Exercise benefits:
- Exercise is considered the most effective, non-drug treatment for reducing pain and improving movement in patients with osteoarthritis (Arthritis Foundations, 2017).
- Muscle strength improves joint integrity by adding support and strength to the body.
- Range of motion exercises will assist with maintaining mobility in the joints.
Exercise guidelines:
- Focus on low-impact aerobic activity utilizing longer warm-up and cool-down sessions.
- Resistance training strategies should focus on higher repetitions with lower resistance.
- Warm water exercise and range-of-motion exercises are strongly encouraged.
- Aerobic exercise is important for pain management and maintaining independence.
SilverSneakers class recommendations:
- Splash offers an aquatic option for this population.
- Classic with a focus on lighter resistance will provide muscular strength and endurance along with a seated option, if needed.
- SilverSneakers Yoga offers flexibility and range of motion benefits.
- SilverSneakers Stability® provides improved balance benefits.
- EnerChi provides a low-impact form of exercise focusing on balance and range-of-motion exercises.
Instructor tips for participants with arthritis:
- Closely monitor use of resistance tools. Strength training with weights may not be recommended; gripping tightly or squeezing a resistance tool can be harmful.
- Introduce modified isometric exercise options to participants who are not being treated for coronary heart disease.
- Caution participants to avoid forcing a stretch to increase the range of motion.
- Ask for feedback from participants regarding the “two-hour rule.” If post-workout joint pain or discomfort lasts longer than two hours, subsequent workouts should be modified.
- Participants should avoid exercising in cold temperatures.
- Exercise during “flare up” symptoms is contraindicated.