Arthritis pain: Arthritis exercise program

Arthritis pain can be quite defeating, but it can be overcome. When considering an arthritis exercise program, one has to understand your limitations and what level of exercise is likely to give you results. 

Exercise increases strength and flexibility, reduces joint pain, and helps combat fatigue in arthritis patients. But when you are fidgeting with stiff and painful joints, the thought of walking or swimming a few laps might bog you down. 

But one needs to understand that you dont need to run a marathon, or be a Micheal Phelps in the swimming pool! Even moderate exercise can ease your pain and help you maintain a healthy weight. When arthritis threatens to immobilize you, exercise keeps you moving.
"A person suffering from Knee Osteo Arthritis needs to keep fit and try and avoid aggravation of the Arthritis," informs Healthmeup.com expert, Dr Dilip Nadkarni, Orthopedic surgeon, Mumbai. Osteoarthritisis basically wear and tear of the knee joint surface. The knee often becomes painful, stiff and the person can develop a limp. To cope with Osteoarthritis (OA), Dr Nadkarni gives us the 3 S formula.
Arthritis exercise program: Suppleness
"The first S stands for suppleness. One should keep the muscles and joints as supple or flexible as possible. Suppleness helps by increasing the range of movement in the knees. With suppleness the person with OA can climb stairs better, get in and out of cars better and activities like changing clothes become easier."
Arthritis exercise program: Strength
"The second S stands for Strength. Strong Muscles, particularly in the thigh muscles helps the person with OA get more stability in the knees. Good muscle strength protects the joints from further rapid wear and tear. Activities like getting up from sitting posture, walking on slopes or on uneven surfaces get better with good muscle strength. With better muscle strength pain and limp also reduces with stronger quadriceps or front thigh muscles." 
Arthritis exercise program: Slimness
"The last S suggests Slimness. Light body weight literally takes the weight off the knees. With less weight to carry the wear and tear reduces and the efficiency of movement improves. A heavier person puts more stress on the joint surfaces and encourages rapid degeneration. I have seen cases where a person with severe knee pain became almost pain free after losing significant body weight." 

According to Dr Nadkarni, to achieve the 3 S's one needs to remember the SWAN formula. S- Stretching exercises, W- Weight training or Strengthening exercises A- Aerobic or Cardio exercises and N- attention to Nutrition. 

Arthritis exercise program: Stretching exercises
"Stretching exercises make our body flexible or supple. A physiotherapist could help the person with OA knees to stretch the thigh and leg muscles correctly. The range of movement improves gradually and the symptoms of OA are seen to diminish." 

Arthritis exercise program: Weight training
"Weight training or strengthening exercises include simple movements like leg raises. The person sits on a chair with good back support and raises the leg to extend the knees. this exercise improves the strength in the Quadriceps muscles. Other exercises like semi-squats also help improve muscle strength." 
Arthritis exercise program: Aerobic exercise
"Aerobic Exercise or Cardio exercise helps us lose weight weight. Weight loss is a great boon for persons with OA. Many cardio exercises like running or walking may not be suitable for OA patients. Swimming and Cycling are great exercises which do not stress the knees greatly. The added bonus of Cycling or Swimming is the benefit to the heart and lungs." 

Arthritis exercise program: Nutrition
"Having good Nutrition is very important for persons with OA. Proper nutrition will ensure weight loss and add vital ingredients to improve joint health. A dietician usually assesses the nutritional requirements of the patient and then prescribes a balanced diet to ensure weight loss and replenish nutritional deficiencies."