Rheumatoid Arthritis Support Group

Hi, All,

I'm new to the group and still haven't received a diagnosis (more about that on the intro page). Just wondering what kind of exercise regimen you find to be beneficial for dealing with the stiffness and pain of RA? I would like to join a gym but I'm kind of clueless.

Thanks,

Kathy

I do alot of stretches from my chair. Lots.

In fact, rarely is my body still for too long. Just from habit my feet and legs are in near constant motion.

While in a car I am rotating and flexing feet.

One of the best exercise regiments, I have found, is the classes called "Silver Sneakers" given weekly at the YMCA. These are designed for folks that must use a chair to get the maxium benifit from a seated position.

They don't have to sit but may need to hold on to the chair at times. In my case, I sat in the chair the whole time.

No matter what form of RAD friendly exercise is chosen the key is moderation. To be successful you must STOP before pain sets in.

The old motto "No Pain, No Gain" is taboo for us. For us, to hit pain before stopping simply defeats any progress made. And likely, causes more inflammation along with possible joint/muscle/ligament/tendon damage.

This we want to avoid at all costs.

It may take some trial and error to find your specific level.

Keep in mind some can do certain exercises, some cannot. Some can do far more minutes of exercise, some can do only a few minutes.

And at times, a joint(s) may have to be totally still...for awhile.

Patience needs to be applied when beginning and when increasing. This is one of the pitfalls of any exercise...people want to push ahead and find it does not work. So, they stop.

Good luck dear.

Hugs

RA hit me hard and fast. Before diagnosis, I got so weak during that first horrible, half-year-long flare! I had to use both hands to work the TV remote. My grip got so weak I couldn't cut my fingernails. I couldn't stand up from a chair without a struggle and was afraid of falling because I knew I wouldn't be able to get up. I live alone and took to carrying my cell phone everywhere. I got so weak so fast, it was terrifying.

My PCP sent me to an orthopedist who sent me to physical therapy, occupational therapy, then physical therapy again. With exercises, my hand, shoulder, and leg strength improved. Still in pain and fatigue, but my confidence got better, too. Finally, I decided to see a hand specialist. He found RA and sent me to a rheumy who confirmed his diagnosis. I've been improving ever since and, now that I've got a good rheumy, am actually having good days.

Before I even saw the orthopedist, I discovered that my days are better if I start the day with very gentle stretches before I even got out of bed. I still stretch every morning and throughout the day--it helps to keep the stiffness at bay.

In therapy I learned that, for me, doing something is important. I need to be actively working toward my best outcome. Right now, that means building strength and endurance back up. I go to the gym 3 times a week for 30-40 minute workouts. I'm concentrating on my shoulders and legs and seeing improvement--pain and swelling relief through the meds, but also I really believe the exercises are helping recover my stamina and strength. I walked a mile today! At faster than a shuffle! With very little pain! Without my hiking sticks! It's not the 3-4 miles I used to walk, but a world better than the hardly-able-to-walk-to-the-car I was at before dx.

One of the hardest things I'm still trying to internalize about RA is that, even thought I'm doing all the right things today, it doesn't mean bad stuff won't happen tomorrow. I haven't had a flare since diagnosis. When I do, I plan to go back to just stretches. All the sources I've read that it's harmful to push a flaring joint. I hope the progress I'm making now will help make the next low point a little better than it would otherwise have been. But, even if it doesn't, it's still worth exercising to be able to take that mile long walk.

So, that's what's working for me now. You're the only one to decide what's right for you!

Hi kdb, welcome to the group!

I really struggled with working out because I don't like to go out much. So I signed up at LA Fitness with a personal trainer for a one year contract, to make myself go. I've been at it for about a month now.

At first I did way too much. I had a trainer who didn't understand RA. She had me doing squats and lunges, for instance, and those are no-nos for people with RA. Any high-impact or "complex" (involving more than one muscle group at a time) exercises are not good for us. Anyway that first workout was really hard on me. Then I went back too many days in the week and it was too much. To the point of fever and overwhelming fatigue.

So I've been going once per week. I started out with five minutes on either the bike or the treadmill, and I'm working my way up, slowly, to 15 mins. After this cardio/warmup, I work with the trainer. She takes me through the circuit of machines. We work one muscle group at a time, for a half hour.

I think I'm getting to the point where I will add a second day. There is an aqua gym on Thurs afternoons that I want to make soon -- although this week my rheumy appt conflicts with it. So next week I hope. Second day this week may just be my usual warm up and then "butts and guts" machines.

Most important and wonderful thing is that my trainer has a master's in exercise physiology and she works at the hospital during the day with people who have RA (and other rehab issues). She had me try a machine that works arms and shoulders and when I said there was pain in the shoulder joints she had me stop right away and we did something else.

If you can afford it, a personal trainer is worth it. Either way, remember:

1. Start slowly. 5 mins on treadmill if you can at first, and slowly adjust up to 15 mins. I've been going for four weeks and I'm doing 6 minutes.

2. One to two days of 25 mins or so is a lot to start with.

3. No "complex" exercises or lunges, squats, or any other high impact moves.

4. Stick with machines that work one muscle group at a time. Start with 15 repetitions on a beginner weight. Don't strain your muscles, but a little burning sensation is ok.

5. If something is flaring don't work it. Leave it alone.

6. Jacuzzi afterward FTW!!! Or a swim.

And did I say "start slow"? lol

I'm going to start two days this week and see how it goes. At least I've been doing something once per week. And I think it is giving me more energy. It's a lot more than doing nothing. Every little bit helps.

Stretching, walking, swimming, simple range of motion exercises (in the pool if that's an option). Don't overdue it. Baby steps...

Thank you all for your sound advice! I visited two gyms in my neighborhood today and I think I am going to try it.

Kathy

Hi Kathy, I would also suggest that you check out Arthritis Today on line. I have gotten some good exercise tips from them. The best I have found there is a circuit workout using an exercise band. There are actually 2 workouts, 1 for those who are chair bound and 1 for those who are more mobile. Keep us posted with what you learn.