Ask anyone who has it, and they’ll tell you that rheumatoid arthritis (RA), or simply rheumatism, is not only a painful condition, but a potentially debilitating one, as well.
The disease occurs as a result of a faulty immune response that causes your body to attack its own tissue, specifically the synovium (lining) of a joint, which leads to swelling and, eventually, erosion in the joint. Initially, RA typically affects smaller joints, such as the hand, wrist, and toe joints. As the disease develops, however, it can affect larger joints, such as the knees, hips, or shoulders, and even organs like the eyes, lungs, and heart.
Fortunately, there are effective treatment options for RA, including physical therapy (PT) and exercise, that can help you manage your symptoms.
Exercises That Improve Rheumatism Symptoms
There are numerous exercises recommended by physical therapists to manage RA. Here are several of the most common ones:
- Heel Slides – To perform this exercise, lie on your back with a towel under your heel. Then, slowly slide your heel back toward your buttocks, allowing your knee to bend. Pause when you feel a pull. Do not force yourself into pain. Hold this position for a few seconds before straightening your leg.
- Straight Leg Raise – While lying on your back, tighten the thigh muscles of one of your legs. Then, slowly lift the leg 12 to 16 inches off the ground without allowing your knee to bend. Hold your leg at the top of the motion momentarily before lowering it to the ground.
- Heel Raises – Stand with your feet shoulder-width apart and your fingers resting on a flat surface (e.g., a countertop). Then, slowly raise your heels off the ground while you roll upward through your toes. Be sure you don’t move your body toward the flat surface. After you reach the top of the movement, slowly lower your heels.
- Bridge – While lying on your back with both knees bent and your feet on the ground, squeeze your stomach muscle as you lift your buttocks off the ground as high as you can without experiencing pain. Hold this pose for five seconds, then return to the starting position.
- Rows – Stand facing a door with a resistance band secured to it. Hold both ends of the band and pull backward toward your body while squeezing your shoulder blades together without shrugging your shoulders as you do so. Then, relax the hold and return your arms to the starting position.
- Toe Crunches – Sit on a chair with your bare feet planted on the floor and a hand towel under them. Then, without moving your heels, squeeze your toes as you scrunch the towel under your feet. Continue to squeeze until the end of the towel is near your toes. Repeat the exercise.
- Hand Squeezes – Start by sitting on a chair with your arms resting on the armrests and your wrists dangling off the edge. Then, squeeze your hands into fists as hard as you can without triggering pain. Hold this position for five seconds, then relax. Alternate between the squeezing and relaxing position. If possible, squeeze a relaxation ball or piece of putty to make the exercise more challenging.
- Biceps Curls – While holding light dumbbells, stand with your arms at your side and your palms facing upward. Bend your elbows and bring the weights up toward your shoulders through your full range of motion, then slowly lower the weights down to your side.
Complete two to three sets of eight to 12 repetitions of each of these exercises two to three times per week.
Note: Be sure to consult your doctor or physical therapist before beginning any exercise. Also, avoid exercising an area during a flare-up and stop any movement that causes increased pain.
You can also help manage your RA symptoms and build strength and mobility by adopting a walking program. Start by walking on a treadmill or a relatively flat outdoor course. Pace yourself so that your heart rate increases and causes you to feel flushed, but still able to converse. Walk for as long as you feel comfortable but try to increase the time or distance as you go along, setting a goal of 30 to 60 minutes per day.
Over time, physical therapy and exercise aimed at treating your RA symptoms will help you realize noticeable benefits, such as:
- Pain reduction
- Improved overall function
- Decreased joint inflammation
- Reduced cardiovascular risk
Rheumatism Treatment Near You in Syracuse, New York
At the Rheumatology and Clinical Immunology Division of the Department of Medicine at SUNY: Upstate Medical University, we not only provide state-of-the-art diagnostic and therapeutic joint injections infusion services for patients with joint diseases that occur with systemic inflammation, but also facilitate effective physical therapy services.
To schedule an appointment with one of our board-certified specialists, please call your rheumatology provider directly. You can also contact the Department of Medicine at SUNY: Upstate Medical University at DeptMedicine@upstate.edu for more information.
