Precautions for Daily Exercise for Rheumatoid Arthritis Patients
Precautions for Daily Exercise for Rheumatoid Arthritis Patients
I. Joint Protection
Avoid maintaining the same joint position for an extended period. Avoid prolonged standing; take breaks and sit down occasionally. Change sitting positions and shift foot positions frequently to stretch the lower limbs. Avoid prolonged finger flexion activities such as writing, knitting, typing, or repairing. Take breaks and stretch the fingers periodically.
Use larger and stronger joints whenever possible to reduce stress on smaller joints. When lifting objects, use the arm and elbow joints instead of fingers. Support using the palm rather than fingertips. Apply palm pressure while twisting bottle caps instead of using finger pressure. Inflammation makes joints unstable, and smaller joints are more susceptible to injuries. If joint pain occurs during activities, immediately stop and check if the activity is being performed incorrectly.
II. Exercise Methods
During acute flare-ups, rest in bed, take medications on time, limit movement in swollen and painful joints. Avoid heavy lifting, excessive activities, and exposure to cold stimuli. When resting, avoid putting pressure on swollen and painful joints to prevent exacerbating swelling and pain.
After controlling acute inflammation, start joint function exercises and physical activities. Gradually increase joint movements according to individual capabilities. Avoid excessive fatigue during functional exercises to protect joint functions, prevent further joint contraction, stiffness, and muscle atrophy.
Recommended overall exercises: yoga, walking, jogging, cycling, traditional dance, aerobics, tai chi, swimming, etc. Patients can choose suitable exercise methods based on their condition, physical health, preferences, etc. Patients with mild symptoms can choose more complex and intensive activities such as tai chi. Patients with severe symptoms or limited mobility can choose simpler activities with lower intensity, like walking or jogging. Patients can also select specific joint exercises based on affected joints.
III. Muscle Exercises for Lower Limbs
By keeping joints in a certain position without movement, muscle contraction strength can be enhanced. The methods are as follows:
Leg lifting exercises: Lie flat, lift one lower limb upward by 10 degrees, hold for 5 seconds, then rest. Repeat 10-20 times for each leg, multiple times daily.
Isometric exercises: Without moving the lower limbs, contract the muscles above the knee with force, hold for 5 seconds, then rest. Repeat 10-20 times, multiple times daily.
IV. Exercise Principles
Rheumatoid arthritis patients should adhere to the following exercise principles:
Start exercises as early as possible, ideally when the pain is tolerable.
Begin with passive exercises before active exercises. Exercise at least twice a day for 30 minutes each time.
Start gently and gradually increase activity levels.
Exercise until feeling mildly fatigued the next day but not completely exhausted.
Begin exercises with local warmth, such as a hot compress or warm water bath, to promote blood circulation and reduce pain.
Progress gradually and persevere.
During joint function exercises, the activity level should be appropriate, starting with minimal intensity and gradually increasing. Avoid over-exertion and excessive use of painkillers before exercise to prevent joint damage. Reduce activities that stress weight-bearing joints (such as hips, knees, ankles, and spine), such as jumping rope or weightlifting. Mornings are optimal for exercise when the air is fresh, energy levels are high, and the muscles and organs have received adequate rest.
Appropriate exercise not only enhances the patient's physical fitness, promoting recovery but also increases joint mobility, reducing joint stiffness and deformity, and minimizing disability formation.
As a traditional Chinese medicine practitioner, I recommend using herbal medicine combined with moxibustion therapy. This approach can effectively alleviate joint pain and cure the disease, allowing you to break free from the dependence on painkillers and avoid the side effects of medication.
