Which type of exercise is best for my arthritis and me?

If you live with the daily pain and discomfort of arthritis, you’re not the only one. In Australia, an estimated 3.85 million have arthritis, this is 18 per cent of the population (1 in 5). One of the most important steps in successfully beginning an exercise program is grading the arthritis you have and then selecting an appropriate exercise program based on the grade. For example if you have severe knee osteoarthritis and are doing lots of squats, you are doing the wrong thing!

Your grade of arthritis will enable you to choose what type of exercise to start off with. The Kellgren and Lawrence system for grading osteoarthritis is based on x-rays and consists of Normal, Grade I, Grade II, Grade II and Grade IV. The more severe the grade, the less weight you want to put through the joint. So find out the grade of your arthritis by getting your local G.P to order an x-ray.

The grade and exercise type table below can be used as a general guide and I use this type of reasoning to get my clients started on the right path:

Grade 1

  • Walking (below 10,000 steps)
  • Strength training that can be gradually increased with supervision
  • Tai Chi Pilates and Yoga Specific stretch program
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Grade 2-3

  • Start with hydrotherapy/water based exercise for 1-2 weeks
  • Walking (2500 – 7500 steps)
  • Gentle strength training with supervision
  • Tai Chi Pilates and Yoga with close supervision and modified exercises

 

Grade 4

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  • Start with hydrotherapy and water based exercises for 4-8 weeks
  • Avoid weight bearing exercises such as squats and lunges
  • Isometric strength training for affected joints
  • Walking limited to 1000 – 3000 steps

Hydrotherapy is an excellent way to start out with severe arthritis whilst someone with mild to moderate arthritis will find walking in the park, Tai chi or a bicycle ride, a comfortable transition. A recent study looking at chronic knee and Hip Osteoarthritis sufferers reported that access to either hydrotherapy or Tai Chi classes can provide large and sustained improvements in physical function for many older, sedentary individuals.

 

Our next exercise blog will look into each exercise type and why they can help individuals with arthritis.

 

Do you have arthritis? How do you ease the symptoms? Have you tried any of the above? Tell us below.