For many, rheumatoid arthritis (RA) is a life-altering experience. Although associated with joint swelling and pain, those living with RA often find difficulty doing the most basic tasks, and are constantly exhausted from interrupted sleep caused by chronic pain and stiffness.
But help may soon be available after researchers from the University of South Australia (Uni SA) investigated exercise techniques for those with RA and found that restricted resistance blood flow training not only improved their strength and physical performance but also reduced their pain.
Initially developed as a way to stimulate muscular enlargement, blood flow restricted resistance training uses a pneumatic cuff (like a blood pressure cuff) around the top of the working limb that is inflated so it restricts blood flow out of the limb. Subsequently, the muscles are forced to work harder even when using lighter weights or doing less work.
Led by Dr Hunter Bennett, the study is the first of its kind to trial blood flow restricted resistance on both the upper and lower limbs in people aged 45 to 75 years old who have RA. Participants underwent a workout program at the Uni SA gym that combined five exercises – leg press, machine hamstring curl, machine knee extension, cable tricep extension, and cable bicep curl – over an eight week period. Each week extra load was added to the pneumatic cuff to gradually increase resistance for the participants.
Remarkably, everyone in the group showed improvements in movement, strength and pain levels, while all participants said they “liked” the exercise program.
Dr Bennett said the program offered an accessible and achievable plan for those living with RA.
“RA can cause a loss of muscle mass and strength, which affects day-to-day activities, independence, and increases the risk of falls and fractures,” Dr Bennett said.
“Resistance training is one of the best ways to rebuild that strength, but for people with RA, using heavy weights can be difficult or harmful due to pain, fatigue or injury risk.
“This is where blood flow restricted resistance training can help.”
While the study was small and more research is needed, Dr Bennett said the approach would be ideal for those who struggle with lifting weights but need to do resistance exercises.
“This kind of training could be a game-changer for people with rheumatoid arthritis,” Dr Bennet said.
“It offers a way to build strength and reduce pain without pushing through discomfort – and that’s incredibly empowering for people who’ve often been limited by their condition.”
While the results are encouraging, those living with the condition may require more immediate assistance. For those with arthritis, the colder months can often feel like the weather is working against you, and the resulting inflammation in your joints can gradually become unbearable.
Fortunately, you no longer have to suffer in silence. Starts at 60 has compiled a comprehensive list of preventive measures and management tips that may assist you in alleviating arthritis flares during the cold season.
Cold-related arthritis refers to increased sensitivity and pain experienced by a person with arthritis as a direct result of cooler temperatures.
Research has found that cold weather can affect both inflammatory (i.e. rheumatoid arthritis, gout, lupus arthritis) and non-inflammatory arthritis sufferers (arthritis of thyroid disease, arthritis after injury, osteoarthritis).
So, how can you minimise symptoms of cold-related arthritis pain?
Staying warm and staying active is the key to managing arthritis in cold weather.
Make it a habit to dress warmly, ensuring that you cover as much of your body as possible. Opt for warm clothing such as long pants, shirts, woolen jackets, gloves, beanies, scarves, and socks. By keeping the cold air out and trapping the warm air in, you’ll provide much-needed relief to your joints.
Keeping our bodies warm helps to support the natural balance known as homeostasis. This promotes normal blood circulation, regulates pressure within membranes and muscles, and helps prevent inflammatory responses.
By maintaining a healthy circulatory system, our bodies can heal more efficiently and respond effectively to any inflammation.
Cold weather often leads to a common challenge: increased procrastination when it comes to exercise.
For individuals with arthritis, decreased mobility can have detrimental effects and exercise is an essential component of arthritis management and overall well-being, especially during the colder months.
By staying active, you can improve circulation, manage pain, increase muscle and bone strength, combat stiffness, regulate hormones, and maintain a healthy weight.
Cold weather can have significant effects on the body’s blood flow often leading to joint swelling and severe discomfort, especially for individuals with arthritis.
Wearing compression gloves can provide valuable support and promote proper blood flow through the joints.
This, in turn, can have a positive impact on joint mobility and comfort, effectively managing pain without relying on medication.
However, if compression gloves are not readily available, another option worth considering is using mittens, as they help to offer warmth.
Maintaining a healthy diet and lifestyle is crucial for reducing inflammation in the body, especially for individuals with arthritis.
Foods rich in antioxidants, particularly activated phenolics, play a major role in combating inflammation.
It is important to include all the recommended vitamins and minerals in your diet while ensuring a healthy balance of food groups. This approach ensures that your body receives proper nourishment, reducing the likelihood of arthritis flare-ups.
Thankfully, winter produce such as beetroot, carrot, apple, sweet potato, and broccoli are naturally abundant in antioxidants.
Activated phenolics are antioxidants that are easily absorbed and utilised by our body cells. Additionally, omega-3 fatty acids play a role in combating inflammation.
IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.
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