In 1996, the Arthritis and Rheumatism International (ARI) created a day for the awareness of arthritis, an inflammatory condition effect that causes swelling, stiffness, and pain in the joints. This would become World Arthritis Day; taking place every year on October 12^th. Arthritis discriminates against no one, affecting more than 50 million adults and 300,000 children in America. Many things put you at risk, including viral infections, obesity, metabolic disorders (gout), injury, degenerative disease, genetics, overactive immune system, autoimmune disease, and overtraining in athletes. Even though it’s a common condition, there are more than 100 different types (as well as conditions related to it). While the degree of symptoms varies from person to person, it still interferes with daily life. Some cases are so extreme that the person can no longer function without severe pain.

In the ZGYM, I hope to serve as many people as possible. If any of my members are looking to prevent or manage arthritis, then I have a few tips that may help. Of course, you should always be working with a doctor to make sure it’s being managed. But there are a few things that can be done to keep you safe and healthy without compromising your fitness.

[1] [2] [3]

Modifications

Don’t give up exercise! Just adapt to your circumstances. With arthritis, we’re looking to avoid anything that might stress the joints. Depending on where your pain is at, you can tweak your workout styles, equipment, and exercises. And no matter what, be sure to go at your own pace. Make sure you’re keeping proper form to avoid injury, and don’t be afraid to slow down to get the movement right.

If it’s in the lower body like the knees, then avoid explosive jumping movements and go for exercises like squats and kettlebell swings. Whenever you need to go down on the floor, be sure to use extra padding. You can double up your yoga mat, use a towel, cushion, or blanket, or wear extra thick knee pads.

If it’s in the upper body like the wrists, avoid applying extra weight to them. When working with dumbbells or kettlebells, wrap foam handles or use tennis grip tape for easier grip and comfort. Be careful with exercises like burpees and pushups that add pressure to the upper body. Instead, switch things up and do exercises like jump rope that don’t affect the upper body.

Invest in equipment that’s meant to build strength without stressing out the joints, such as resistance bands and sliders. For specific workouts to do at home, try any of the following series from the ZGYM:

• Low Impact Full Body
• Low Impact Lower Body
• Legs Like a Dancer
• Kettle Bell Fit Slide Beginners
• Tabata Fit Slide Beginners

Outside of the ZGYM, cycling, swimming, yoga, and walking are all great for exercising without overstressing the joints.

Mobility Work

Regular mobility work gets rid of the common stiffness that comes with arthritis. Not only that, but it also lowers your risk of injury. Another major reason to stay consistent with your mobility training is that it encourages proper hydration within the joints. You see, inside the joints are a special type of fluid known as synovial fluid, which hydrate the joints. Healthy, hydrated joints are far less likely to deteriorate over time. In addition to synovial fluid, you’ll be increasing blood flow to the joints, which improves the delivery of nutrients and oxygen to them.

I offer two mobility-based series at the ZGYM- MOB Therapy, which is a physical-therapy inspired set of routines-, and Mobility Drills, which can be done as often as possible in addition to your workouts.

Other Focuses

You should be working to have a well-rounded, functional body. While mobility should be at the foundation of your fitness, you should not neglect other things, including balance, strength, and flexibility.

With balance, you’re improving your coordination, core strength, and stability, which are all going to become even more important with age. If you’re not exactly a spring chicken and are dealing with arthritis, then this is already a must due to your greater risk of falls. Balance work will make you more likely to “catch yourself” instead of falling. Use equipment like the bosu ball or experiment with different yoga flows to start improving your balance today!

Being strong is more than being able to lift heavy weights. It also strengthens the muscles that surround and protect the joints. Over time, the joints will have fewer amounts of stress and load. Resistance training is the most effective way to build muscles, which you can do with dumbbells, kettle bells, exercise bands, or your own bodyweight. Make sure to stay focused and feel the muscles at work. This stimulates the mind-muscle-connection that ensures you’re working the right muscles and not over-stressing the body.

Finally, flexibility will keep your body young and functional. In the case of arthritis, it doesn’t help to have tight muscles on top of sensitive joints. Depending on how bad your inflexibility is, you could be making things worse by ignoring this essential part of your training! You’re more likely to injure yourself by over-straining or tearing the muscles. Try to commit at least a few minutes to stretching during every post-workout cool down. If you can, do even more throughout the day. A little bit every day makes a world of difference. Don’t think you have to be a bendy yogi or a circus performer. Everyone should have some level of flexibility, enough to keep them from feelling stiff all the time. Just take things slow and steady, and progress will happen over time. Promise.

Recovery

You’ll want to pay even more attention to your recovery when dealing with arthritis. Working out is a form of inflammation, after all. While that’s not always a bad thing, you still want to keep inflammation as low as you can to support the joints. Some recovery practices I recommend include the sauna, cold showers, and inversion therapy. All three improve inflammation in their unique ways. You’ll also be getting a nice amount of circulation and less tension to help reduce tension.

Don’t Block Out the Pain

Finally, whatever you do, don’t block out the pain. If you need to sit out, then do so. Better to be safe than sorry. According to arthritis.org, “Some discomfort is normal when exercising, but it should be minimal- about a 2 on a scale of 1 to 10. If you experience more discomfort or a sharp feeling, stop. You may need to decrease your time and intensity and slowly build it up.” Talk to your doctor if the pain is unbearable. Otherwise, be willing to accept the days where your body needs to be safe. Try going out for a light walk or focus on mobility work instead. [4]

For those of you with arthritis, tell me what you do to workout. How can I help? Has the ZGYM been your go-to, or do you prefer other workouts?

Sources:

[1] http://blog.arthritis.org/news/world-arthritis-day-2015/
[2] https://www.emedicinehealth.com/arthritis/article_em.htm
[3] https://www.arthritis.org/about-arthritis/types/
[4] https://www.arthritis.org/living-with-arthritis/exercise/how-to/staying-fit-with-arthritis.php