Pain, swelling, and restricted motion of a joint often signal that you have arthritis. Arthritis is a chronic (long-term) disease in which a joint is inflamed. Some types of arthritis are osteoarthritis, rheumatoid arthritis, and gout. This disease can strike children and adults, and it slowly destroys your joints as it progresses over time. Learning to live with arthritis can be a very challenging undertaking; however, it is possible to remain active and to continue doing the things you enjoy by following these guidelines.

 

Participate in an exercise program created just for you.

 

In general, most people with arthritis can take part in some form of exercise. Make sure this exercise program is tailored for your specific needs by your doctor or physical therpist so you will not overuse and abuse the joints with arthritis. Overuse can lead to more pain, swelling, joint damage, loss of function, and loss of independence.

 

Respect your pain.

 

Pain is one of your body's signals that something is wrong. People with arthritis frequently have to modify their activities to prevent pain and further damage to the joints, but they should not eliminate activities completely. Taking breaks and avoiding stress on the arthritic joints are small changes you can make in your activity pattern that allow you to stay active while avoiding pain.

 

Become aware of your body's functions and positions.

 

When arthritis affects your arms and hands, avoid activities, such as opening jars and hand mixing, that involve a tight grip or too much pressure on the fingers and thumbs. Also avoid pinching, squeezing, or twisting motions. When your back, neck, hips, and knees are involved, concentrating on stretching and good posture is extremely important.

 

Control your weight.

 

Losing excess weight can help you reduce stress on weight-bearing joints, such as the hips, knees, back, and feet. For example, when you walk, each hip joint must support 11/2 times your body weight. When you sit down or stand up or when you walk up and down stairs, each hip joint must support 3 to 4 times your body weight. Obviously, if you are overweight, reducing your overall weight reduces the stress on your hip joints and other weight-bearing joints.

 

Change your position frequently.

 

Pain and stiffness may increase in your joints or muscles if they are kept in the same position for a long period of time. To help decrease pain and stiffness, relax and stretch the muscles about the joint during various activities. For example, stand and move around periodically if you have been sitting for a long time. Or, sit and rest if you have been standing.

 

Use your strongest joints and muscles whenever possible.

 

By using these major joints and muscle groups, you can reduce stress on the smaller joints. Try opening a heavy door with the side of your arm or by leaning into it and using your body or hip instead of pushing the door with your arthritic hand. To reduce stress on an arthritic hip, knee, or ankle when using stairs, go up with your stronger leg first and come down using your weaker leg first.

 

Combine rest and activity.

 

The appropriate combination of rest and activity is important for people with arthritis. It is wise to learn to take short breaks and alternate heavy and light activities throughout the day and throughout the week. Again, it is better to regulate your activities than to stop them completely when you first develop arthritis.

 

Plan ahead.

 

Planning ahead for activities of daily living and other endeavors is extremely important. Eliminating activities that are not necessary, asking someone to assist you, and delegating some tasks to others are good ways to avoid activities that cause your symptoms. If you have problems with your hip, knee, ankle, or foot joints, you should sit to work whenever possible. In addition, using labor-saving items, such as jar openers (see figure below), raised toilet seats, and Velcro closures on clothing, can make tasks much easier and more efficient.

 

Arthritis can be painful and frustrating, but by exercising, resting, and listening to your body, you can remain active. Contact the Arthritis Foundation (800/933-7023) for more information on living with arthritis.

 

Carlton G. Savory, M.D.

 

Columbus, Georgia