Week 14: Movement is Medicine

"Movement is a medicine for creating change in a person's physical, emotional, and mental states."

-Carol Welch 

 

      If ever there were a perfect excuse not to exercise, arthritis pain would seem to be it. In fact, research shows quite the opposite: A properly designed exercise program can not only decrease your pain, but also increase your flexibility and overall fitness. 

Did you know you're 'feeding' your joints when you're active? Cartilage - the tough gristle that protects the ends of bones - depends on joint movement to absorb nutrients and remove waste. Activity actually helps keep joints healthy. 

"Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it."

-Plato

Exercise is meant to be a healthy habit, like brushing your teeth. Once you've got your therapeutic and fitness routines solidly ingrained into your life, and you feel ready for more, branch out into recreational activities that give you real pleasure.  

And if you feel up to it, try reclaiming some of those household chores that just got to be too much because of your arthritis.

Finally, as you embrace a full, active life again, remember: Recreational and household activities can't replace your therapeutic exercises, which are designed to correct specific problems your arthritis is causing you. They're the foundation that makes all the rest possible. 

 

 Exercise and Mobility: Use It or Lose It

Joint cartilage thrives on healthy activity. Think of cartilage as a kind of dense sponge bathed in fluid, absorbing food from - and expelling waste products into - the surrounding 'sea.' When you put a joint through its full range of motion, you create tidal currents that wash nutrients over the cartilage surface, and you subject the cartilage to mechanical pressure that squeezes out waste. If joint cartilage doesn't regularly filter-feed like this, it starves and crumbles away. When you go for a walk, play golf or, yes, do your exercise routine, your joints eat it up. 

 

Something else to consider: Cartilage doesn't have any nerve fibres to transmit pain, but the muscles, tendons, ligaments and other assorted soft tissues that house the joint are loaded with them.

If they don't get enough regular exercise, in no time at all you'll fall victim to 'disuse syndrome': Your muscles, tendons and ligaments will shrink, stiffen up and become progressively weaker. Then, when you do move, all the nerve fibres in the surrounding tissues will start complaining fast and furiously.  

That's why exercise is one of the pillars of managing pain.  

In extreme cases, some types of inflammatory arthritis such as rheumatoid arthritis and ankylosing spondylitis can eventually cause these soft tissues to calcify and become rigid.

Pain relief isn't the only reason to exercise; it's really the icing on the cake. Arthritis robs you of mobility and flexibility.  

 Exercise is a perfect antidote, counteracting the creeping control that arthritis imposes on your life. Less stiffness, more flexibility, better sleep, weight control, greater strength and endurance, regular bowel habits and a healthier heart not to mention an uplifting sense of accomplishment: All are part of the payoff for making the effort. 

Research shows that people with arthritis can perform not only gentle stretching and strengthening exercises, but also more robust endurance activities without any significant risk of harm. Age isn't a factor either;

in fact, the older you are, the more you need to exercise and remain active. Bungee-jumping and para-sailing may not be such a good idea, but a walk in the country might be just what the doctor ordered. Learn More!

 - The Arthritis Society (Ontario Division)

  

 

Arthritis Pain – Treatment Strategies for Pain Management 

April 13th, 2011

7:00 - 9:00pm

Toronto Courtyard Marriott  475 Yonge Street (north of College) Toronto

Cost: Free

SPEAKERS:  Dr. Philip Baer - Rheumatologist
                     Ruth Tonin – Social Worker (The Arthritis Society)

ATTEND THIS FREE LECTURE TO:
• Learn what causes arthritis pain  
• Discover Pain Management strategies including the use of medicatio, self management techniques and healthy living options
• Learn about recognizing the psychological affects of the disease and the Arthritis Society’s programs and resources to help.

REGISTER TODAY at 1.800.344.6926