Articles
Osteoarthritis: Helping you to help yourself
These articles are independently commissioned and the author may express opinions which are not necessarily those of Smith & Nephew limited.
Exercise and Arthritis
A series of articles which help you stay informed about arthritis, including what it is, how it is treated and current information that allows you to find out more about your condition and other treatment options.
To exercise or not to exercise that is the question. You want to get out and about to maintain quality of life but it hurts to move your affected joint. So what do you do and how do you do it. Well we know that most people will chose an activity which they are familiar with, walking the dog, playing golf, or dancing. These activities may already have an existing social element with friendship being an important aspect to it.
Water eases the discomfort of arthritis
The type if any exercise that you engage in may be good for your social life or your dog, but it may need to be supplemented by exercise which is specifically helpful to your joints. This means that exercises where you limbs are supported in some way are very beneficial and it is additionally helpful if your joints are able to extend their range of motion during the exercise.
Where OA of the hip or knee is concerned, swimming is excellent exercise. Swimming includes what physiotherapists call 'open chain' exercises. These are where your leg is exercised off the ground (non planted) and your limb is non weight bearing. These exercises allow you to use the joint without the strain of your body weight being imposed upon it. and therefore they allow you to extend the range of movement of your joints more easily.
The Arthritis Foundation
The Arthritis foundation in America states' http://www.arthritis.org
Water's buoyancy allows easier joint movement and is virtually impact-free, making it an excellent choice for people with painful joints.
The foundation references a study that showed that water therapy (hydrotherapy) gave significant pain relief for 12 weeks that was sustained for a further 12 weeks after the study programme ended.
So where do you go to find out about exercise classes using water. Well some hospitals have their own physiotherapy programmes using their hydrotherapy facilities but these are usually part of a prescribed programme that you will have been referred to by your doctor. Try contacting your local public swimming pool as they all run aqua exercise classes for specific groups.
You may find that they run classes for the over 60’s which may suit you if you are in this age group, or you could just attend standard aqua exercise classes in the pool. You would need to explain to your class instructor that you have arthritis and they will take this into account.
Different types of water-based exercise
The good spa guide (http://www.goodspaguide.co.uk) has some useful information concerning water based exercise.
Swimming: Swimming is a great whole-body exercise that is suitable for just about anyone. Often used with people rehabilitating after an accident or injury, the water supports and cushions the body whilst you exercise, and provides some resistance to build muscle and tone. As it is a low-impact activity it is particularly good for people who have joint problems or conditions such as arthritis as it protects rather than pressures as the water supports your weight. Aerobically, even a gentle 20-minute swim will help you burn fat and calories.
Aquarobics: Many spas and health clubs offer exercise classes, and aqua aerobics is often one of them. Like regular aerobics, aquarobics offers a guided cardiovascular, whole-body workout, set to music and done with other people. Just as fun as a regular aerobics class, there is a lower risk of injury in aquarobics as any activity done in water is low impact. In addition to this, the resistance of the water adds another dimension to the exercises you do, and they are liable to be more effective and build strength and muscle tone.
If you are self-conscious about joining an exercise class, aquarobics is a great option, and it's often very popular with older people or those who've had injuries or weight problems. Once you're in the water, you're no longer on display below the neck really. As well as this, the water resistance makes this kind of exercise extra-effective when it comes to toning up and losing weight
Extract from http://www.goodspaguide.co.uk
The benefits with exercise is that it works alongside concurrent therapies, so if you are taking tablets or if you have had your joint injected with Durolane, then exercise will enhance the benefits of your treatment. Additionally the whole body benefits from exercise not just your joints. If you are carrying extra weight then water based exercise can be a very good way to start exercise because the buoyancy of the water helps you exercise and lose weight as a result, and losing weight is also a great way of reducing the symptoms of osteoarthritis… so come on it the waters lovely.
Where to find classes… visit your local library or council website and they will indicate where your local aquafit classes are held. Most pools hold classes for those with weight problems, back injuries and arthritis.