Aches & Joints

Monday, August 04, 2008

Yoga For Arthritis

Yoga can provide immense physical benefits for women with arthritis.

For arthritis patients, aerobic exercises, muscle conditioning and increased physical activity can keep you strong and agile, improve heart fitness and reduce your weight.  Yoga provides an effective alternative to the traditional strengthening and aerobic exercises, and offers other benefits as well.
While yoga may bring visions of complex body contortions, most yoga classes provide simple, gentle movements that gradually build muscular strength, promote balance and improve flexibility.  Its meditative nature soothes and relaxes the mind, and is associated with increased mental alertness and enthusiasm.  Scientific studies have shown that practicing yoga is a safe and effective way to increase physical activity, which is strongly recommended for arthritis patients.  Yoga does not increase pain or worsen arthritis.

Patients should take some simple precautions while performing yoga or other exercise regimens.  Share your limitations with the instructor.  A good yoga teacher will provide alternatives and modifications to all activities, so that you can work within your level of comfort.
Patients with poor flexibility may benefit the most from a yoga practice.  Instructors may provide an array of mats and blocks to make poses easier.  Additionally, some yoga can be performed while sitting in an office chair.

Start with simple poses and see if your muscles are sore after a day or two.  Then gradually increase the intensity of the poses.  Always listen to your body and recognize your limitations.  Yoga is not competitive; do not be swayed by others who have better form.  Some yoga poses do require extreme flexibility, strength, and balance, but these are not for beginners or arthritis patients and best left to experienced yogis.

Done patiently and carefully, a regular yoga practice can provide immense physical and psychological benefits, which may be especially helpful for arthritis patients.

Wednesday, November 21, 2007

Stretching Calf Muscles - A Heel Drop

The Heel Drop is another great exercise to stretch the calf muscles, the Achilles tendon, as well as the fascia under the heel.  You can do this where ever you see a set of stairs.  And it only takes a couple of minutes.

Tuesday, October 02, 2007

Toe Extension

For most of the day, our feet are bound within stiff shoes and many of the soft tissues within the feet are infrequently used.  This is a simple yet very effective exercise to stretch the heel, the plantar fascia and the toes.

If you have heel pain, perform this stretch as you wakeup and place your feet on the floor.  This can also be performed while sitting in the office or on the couch.

Tuesday, September 25, 2007

Heel and Achilles Tendon Stretch

A warm-up exercise to perform before running or participating in sports.  This stretches the Achilles tendon as well as calf muscles.  If you have heel pain (plantar fasciitis), this stretch may help alleviate the pain.  You don’t need to go to a health club or gym to do this exercise, it can be performed while sitting in your office or waiting in the coffee line, or even during a walk in the park. 

Heel and Achilles Tendon Stretch

Monday, June 11, 2007

Knee Exercises: Stationary Lunge

Continuing on exercises to strengthen the knees, certified trainer, Janet Livingston from the Clubs at Charles River Park, demonstrates the Stationary Lunge, which you can perform at home or in the office.

This exercise is more challenging, so please do it slowly and carefully

Stationary Lunge

Tuesday, May 22, 2007

Knee Exercises: Chair Squats

If you have arthritis, strengthening surrounding muscles can control movements of the knee, unload the knee joint and reduce pain.  Here, our Certified Trainer Janet Livingston from the Clubs at Charles River Park, demonstrates an exercise that you can perform at home to strengthen your knees and ultimately move in a pain-free manner.

Chair Squats

Monday, May 21, 2007

Precautions to Take Before Starting New Exercises

Speak to your doctor before starting new exercises.  Your doctor may recommend other exercises and additional stretches.  Physical therapists can also tailor an exercise regime for your particular condition.

Start all new exercises slowly at first.  Expect to feel some fatigue in the muscles you are working, but you do not want to feel pain in the affected joint.  Listen to your body.  It will tell you if you are doing too much or if an exercise is inappropriate for you.  The goal is to work the muscles, but be pain free while doing the exercises.

If you see swelling or are in persistent pain, immediately stop the exercises and consult your doctor. 

Walking is one of the best exercises.  It does not require any special skills, equipment and can be done anywhere at your leisure.  Make your walks interesting by picking different routes or bringing along a friend.  And it soothes the mind too.