Arthritis can cause significant pain, and even though you know that physical activity is beneficial, you may hesitate to start. You fear worsening the condition with effort or don’t know what kind of training to adopt. However, daily adapted exercises can help strengthen your joints and improve their flexibility. Discover some low-impact exercises that can relieve arthritis pain in seniors.
How to Safely Combat Arthritis in Seniors
Arthritis is an inflammatory joint disease. It affects many seniors and causes severe pain. It can even lead to significant discomfort or a loss of autonomy. While physical activity is always the best solution to strengthen the body, seniors with arthritis may not all have the capacity or desire to engage in intense sports.
Avoiding all exercise due to pain or fear of worsening the condition can lead to muscle loss and harmful weight gain. Therefore, we advise finding a daily exercise program tailored to your physical abilities to relieve arthritis pain and stay in shape.
Useful Exercises to Relieve Arthritis Pain :
Below are some easy exercises that can help reduce arthritis pain.
Exercises for Hand or Wrist Arthritis :
1. Closed Fist Maintaining finger flexibility is essential for seniors with hand arthritis. This simple exercise can help.
Simply close your fist, with your thumb inside. Do it slowly if you find it difficult. Hold for 5 seconds or longer if you can. Release and repeat the exercise.
2. Wrist Flexion Some seniors with arthritis have stiff wrists or cannot bend them as needed for full range of motion. Regular practice of this exercise can help restore wrist flexibility.
This exercise is also suitable for seniors with osteoarthritis of the fingers or hand, a mechanical and non-inflammatory form of rheumatism, unlike arthritis.
Place your elbow on the table, with your hand facing the ceiling. Slowly push your open palm back with the other hand. Do not push hard enough to cause pain, but try to go as far as possible. Hold the hands in this position for 5 seconds, then release. Now push the hand forward, hold for 5 seconds, then release.
3. Finger O The last exercise in this category can be difficult to do if you have severe hand arthritis. But it is very useful.
Try to form an O shape with your hand. Bring your fingers together, bend your thumb, and gently try to touch the thumb with the index finger. With practice, you will improve. Repeating this exercise regularly is perfect for relieving finger arthritis.
Hip or Knee Arthritis :
4. Seated Stretch This exercise will allow you to gently move your hips and stretch your leg muscles.
Sit on the floor with your legs extended in front of you. Slowly lean forward from the hips and reach for your feet. You probably won’t be able to go very far at first, so don’t push yourself. Over time, you will become more flexible.
5. Stair Marching Strengthening the knee and regularly performing a slight flexion will help relieve pain.
You only need a step, with a handrail if you feel the need to hold on. Place one foot on the first step, then lift the other foot up. Step down and repeat. It is recommended to do 3 sets of 10 movements on each side.
These exercises are also excellent for relieving hip osteoarthritis.
Ankle or Foot Arthritis :
6. Ankle Circles You may need to hold onto a chair to maintain balance during this exercise designed to relieve ankle or foot arthritis pain.
Stand up and lift one foot off the ground. Point your toes and draw a circle. This exercise moves the ankle through its full range of motion. Draw five circles, then change direction. Then do it with the other foot.
Rheumatoid Arthritis :
7. Swimming and Water Aerobics When arthritis affects multiple joints, seniors have even more difficulty finding suitable exercises. To relieve pain and continue moving all painful joints, swimming is often recommended.
Water has the characteristic of supporting your weight. As a result, it relieves the joints’ burden and facilitates movement.
If you can no longer swim, never learned, or dislike this sport, you can still benefit from another water activity: water aerobics. It is an excellent form of exercise for rheumatoid arthritis.
Some community centers organize sessions with professionals. They will advise you on the most suitable movements.
What Sports Can You Do ?
The most recommended sports for arthritis are :
- Yoga and Pilates
- Bowling and pétanque
- Swimming and diving
- Cycling
- Walking, preferably brisk
People with arthritis can engage in a combination of the following physical activities:
- Light stretching
- Strengthening exercises
- Aerobic exercises
Suitable aerobic sports include walking, swimming, and cycling. For swimming, however, avoid breaststroke if you have hip or knee arthritis, as this style can strain them.
Yoga and Pilates exercises are perfect for many people with arthritis. These low-impact exercises help strengthen muscles and joints. It is important to find an instructor who understands arthritis’s specifics and can adapt movements or postures to your individual needs.
If you haven’t exercised in a long time, start slowly and progress gradually. First, consult your doctor or physiotherapist to find out if there are any specific movements to avoid.
Bowling and pétanque are also ideal for people with arthritis. Again, these activities have minimal impact on the joints.
Other low-impact activities, such as housework or gardening, can also be considered aerobic.
It is best to avoid sports that exert high pressure on the joints, such as running or basketball (which involves pivoting the knees).
