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Health
Reducing Arthritis
Discomfort
Arthritis can be a pain—literally.
But for sufferers who want to stay
active and involved, it generally can be
managed with simple, common-sense
strategies designed to ease the discom
fort of achy joints.
It's probably no surprise that exercise and
weight control are on the front lines of defense
against debilitating arthritis.
“Staying active is one of the most important
things anyone with arthritis can do," says Kath
ryn Medlin, a physical therapist in Greensboro,
N.C. The problem is that when one joint such
as the wrist or knee becomes especially painful,
the tendency is to stop exercising altogether.
Medlin offers an alternative: “Rest that part but try to keep the rest of your
body going.”
Physical therapists suggest developing and maintaining a daily exercise rou
tine by starting slowly, then gradually increasing both the time and intensity.
Water exercise, golf and cycling work well, but many people prefer “lifestyle
exercise" such as gardening or walking. Incorporate a variety into your daily
routine and include exercises chat strengthen muscles around body joints.
Exercise also contributes to weight control, which is important since excess
pounds can increase pain associated with arthritis. “Excess weight puts undue
pressure on the knee and hip joints,” says Dr. Scott Zashin, a rheumatologist
in Dallas, “so I encourage overweight patients to slim down. Aerobic exercise,
which raises the heart rate, helps with weight control. It may also help the
quality of patients' sleep, and we know that people who sleep well usually
have less pain.”
Here are eight more strategies for managing arthritis discomfort:
• Pay attention to posture. Stand so your weight is evenly distributed on
both feet and your knees are relaxed, not locked. Roll shoulders back and
tuck the stomach in. Sit up straight in a chair that fits your body, with feet
touching the floor.
• Take a break. To avoid stiffness when writing or reading for an extended
period, release the grasp on your pencil, pen or book every 10 to 15 minutes. On
the road, get out of the car, move around and stretch at least once an hour.
• Dont reach. Rearrange! Organize your kitchen or other high-use spaces
so that commonly used items are within easy access, rather than having to
strain to reach them. When purchasing or installing new appliances, consider
whether they are at a comfortable height. Choose models with knobs or but
tons large enough to use without straining your hands.
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• Hands on. If arthritis affects your fingers, don’t grab items by pinching
them. Instead, make better use of the rest of your hand and take advantage
of helping aides. For instance, use your palms to balance items such as a book
or plate. A book holder can be handy for reading. Use scissors instead of your
hands to tear open plastic packages.
• Tame the telephone. A headset is a good investment, especially if you
are a telephone chatterbox, since cradling a phone by tilting your head puts
undue stress on neck vertebrae and shoulder joints. In addition, a cordless
phone is convenient to keep your phone easily accessible.
• Plan and organize. Before starting a task, identify and organize items you
need in order to avoid excess movement later. For instance, place gardening
tools in a wheelbarrow to keep handy while doing yard work. Place books and
ocher office resources within easy reach of your desk or computer to minimize
awkward turning.
• Select shoes carefully. Trade in those high heels for low heels or flats.
Shoes with heels 2 inches high or more cause the body to twist, placing extra
stress on joints. Also examine your exercise shoes regularly. If the soles are
worn on either the inside or outside, it can make you lean when walking or
running. As a general rule, regularly worn exercise shoes should be replaced
once a year.
• Balance is basic. Rotate periods of rest and activity during the day and
alternate chores to use different muscles. For instance, after wrestling with
laundry in your washing machine or standing over an ironing board, sit a
spell and pay bills. Pick a balance that works for you.
Mari S. Gold is a freelance writer based in New York City.
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