Selecting Joint Exercises for Arthritis

Range-of-Motion (ROM) and Stretching Exercises

As their names indicate, range-of-motion and stretching exercises have different purposes and thus target different parts of a joint. ROM exercises help maintain or restore normal joint movement and relieve stiffness. Whereas, stretching exercises help maintain or restore normal flexibility to the joint's muscles and tendons.

ROM Repetitions

How many times should you repeat a given exercise? That depends on you, and whether or not a joint is swollen, hot or painful.

If the joint you're moving is healthy or has arthritis but isn't currently painful, you can repeat ROM exercises five to 10 times, holding a position no more than two to three seconds. Stretching exercises can be repeated two to three times and are held for 20 to 30 seconds. However, if the joint you're moving is slightly swollen, but neither hot nor painful, cut the repetitions in half.

If the joint you're moving is hot, swollen and painful, do no more than one or two repetitions of the ROM exercises and avoid the stretching exercises for the time being.

Finally, if your arthritis affects your neck or low-back, or if any joint appears aggravated by a particular exercise, consult with your physiotherapist.

Strengthening Exercises Repetitions

How many times should you repeat a given exercise? That depends on you, and whether or not a joint is swollen, hot or painful.

If the joint you're moving is healthy or has arthritis but isn't painful, you can repeat the strengthening exercises 10 times. If the joint continues to be pain-free, then you can increase the number of repetitions to three sets of 10. Always take a break after each set.

If the joint you're moving is slightly swollen and only mildly painful, cut the repetitions in half and increase their number only very gradually.

If the joint you're moving is hot, swollen and painful, do not perform strengthening exercises without first consulting your physiotherapist.

Hand-Weights and Elastic Fitness Bands

Some of the isometric exercises shown under ' Select An Exercise ' require small hand-weights or elastic fitness bands, both of which are available from department and sporting-goods stores. Hand-weights can be padded to increase the grip size. Elastic fitness bands come in different strengths; check with your physiotherapist to determine what level of resistance suits you best, or start with a light-resistance band.

This page was last reviewed/updated on : 02/23/2008