Injury and Exercise

Ever had a problem with a knee , an elbow, a hip or ankle? How do you still exercise without doing more damage to yourself? While I look into yoga a bit more- here's an interesting and helpful article.

The right choice of exercises can ease osteoarthrits pain and stiffness, without causing more damage to joints.

When you first start an exercise plan for osteoarthritis, you may not know exactly where to begin and which exercises are appropriate for you. Discuss options with your doctor and other health-care professionals, and make sure that your routine contains the three basic parts of a complete program : flexibility, strengthening and aerobic activities. Arrange your program to include these three types of exercise in ways that match your physical capabilities and your fitness goals.

Flexibility/Range-of-Motion Exercises
Flexibility exercises (also called range-of-motion or stretching exercises) keep your muscles stretched and your joints moving freely. Think of these exercises as the foundation of your program because flexibility is necessary for comfortable movement during exercise and daily activities. Flexibility exercises also reduce the risk of sprains and strains.
Flexibility exercises should be done gently and smoothly, usually every day. You may be familiar with this type of exercise as a “warm up,” because these moves are recommended before performing any vigorous type of exercise.
If you have been inactive for a while, or if you have stopped exercising temporarily because of your arthritis, these exercises are a good way to begin your fitness program. Start by building up to a daily routine of 15 minutes of flexibility exercises. When you are able to do 15 continuous minutes, you should have the mobility and endurance needed to begin adding strengthening and aerobic exercise to your program. If stiffness is a problem for you, consider taking a hot bath or shower before exercising to help “loosen up” joints.

Strengthening Exercises
Exercises that increase muscle strength and endurance are the second important component of your fitness program. Joint swelling, pain, and lack of use can weaken muscles. If you have arthritis, strong muscles are particularly important to help absorb shock, support joints and protect you from injury. You need strong muscles to climb stairs, walk safely, lift and reach.
Studies have found that among people with osteoarthritis, the ability to extend the knee often decreases in both the knee affected by the disease and the unaffected knee. In addition, reduced strength in the lower body is linked with increased disability from osteoarthritis. Fortunately, research has also shown that strengthening muscles in the knee, hip and ankle leads to improved balance and increased independence.
Strengthening exercises (also called resistance exercises) make your muscles work harder by adding weight or resistance to movement. Flexibility exercises can become strengthening exercises when you increase the speed, increase the number of repetitions, or add weight (resistance) to the exercise. The two types of strengthening exercises are isometric and isotonic exercises. During isometric exercises, you strengthen the muscles by tightening them without moving your joints. Isotonic exercises are just the opposite: You strengthen the muscles by moving your joints.
The goal of a strengthening program is to overload your muscles just enough so they adapt by becoming stronger. This can be done by adding hand-held or wrap-around weights, using elastic bands, or using the weight of your body. You can use weight machines or the resistance of water in pool exercises. But avoid overloading muscles so much that they are sore and stiff for a day or two after exercising.
If you have active inflammation or if your doctor has warned you to protect certain joints, check with a therapist about which strengthening exercises are best and safest for you. If you have been inactive, start by doing 15 minutes of flexibility exercises before you attempt the strengthening ones. When you begin, you’ll want to start with no weights or very light weights, and gradually add weight as you feel stronger.

Aerobic (Cardiovascular) Exercises
Aerobic exercise includes a wide variety of physical activities, not just the popular classes set to jazzy beats offered at most health clubs. Also known as endurance or cardiovascular exercises, aerobic exercises use the body’s large muscles in cadenced, continuous motions. Swimming, walking, swing dancing, riding a bicycle and even raking leaves are all aerobic exercises.
Aerobic exercise is the third component of your exercise routine. It makes your heart, lungs, blood vessels and muscles work more efficiently. Aerobic exercise is key to achieving overall health. It reduces your risk of developing diabetes, heart disease and high blood pressure. By making aerobic exercise a regular part of your routine, you may improve endurance and sleep, reduce the effects of stress, strengthen bones and control weight.
You should include some type of aerobic exercise three to four times in your weekly fitness routine. Aim to work within your target heart rate – usually about 60 to 85 percent of your maximum heart rate – for 30 minutes each session.
If you find that you cannot exercise continuously for 30 minutes, progress to this level slowly. Begin by gradually increasing your activity for five minutes, continue with five minutes of activity in your recommended heart range, then decrease activity for five minutes. Once you have mastered this routine, increase the length of activity in your target range.
• Walking. This is an excellent type of aerobic exercise for almost everyone. Walking requires no special skills and is inexpensive. You will need a good pair of supportive walking shoes, however. You can walk almost anytime and anywhere. Many towns now have mall walking clubs, providing a safe place to exercise no matter what the weather is like outside.
• Water exercise. Swimming and exercising in warm water are especially good for stiff joints and sore muscles. Water helps support your body while you move your joints through their range of motion. Swimming is highly recommended because little stress is placed on your joints. In many cities, the Arthritis Foundation offers an aquatics exercise program designed for people with arthritis. Call your local Arthritis Foundation chapter or check with your local YMCA or health club to see if this class is offered.
• Bicycling. Cycling on a stationary bicycle is a good way to get aerobic exercise without placing much stress on your hips, knees or feet. Some stationary bicycles allow you to exercise your upper body as well. When beginning, try not to pedal faster than five to 10 miles per hour. As you become more fit, you can increase your speed and/or add resistance to your workout. If you have osteoarthritis of the knee, you may wish to consult your doctor or physical therapist to determine if bicycling is an acceptable exercise for you.

Arthritis Foundation