Rheumatoid arthritis is one of the top five chronic diseases affecting older adults. While this condition can be overwhelming, rehabilitation exercises can help relieve pain and prevent further joint damage.
Rheumatoid arthritis occurs when a person's immune system unexpectedly attacks their own tissues, affecting the lining of joints and potentially damaging other parts of the body. It's an autoimmune disease that's more common in older adults.
Symptoms of rheumatoid arthritis include:
- Morning joint stiffness, persistent pain, and discomfort
- Swelling and stiffness, especially in small joints such as the hands, fingers, ankles, and toes
- Numbness and limited joint movement may also occur
While this is a chronic condition, it can be managed and potentially alleviated with proper treatment. Treatment options include medication, physical therapy, and rehabilitation exercises, which can help maintain joint mobility and relieve pain.
While it's best to work with a physical therapist in person, there are simple and safe exercises you can do at home.
How to Exercise for Prevention
- Stretching
Stretching should be a foundational exercise at the start of your day and before any exercise, as it can reduce stiffness and increase range of motion. Spend 3-5 minutes marching in place, reaching up to touch the sky, or bending over to touch your toes. Stretch and hold the pose for 10-20 seconds, then release. Repeat 3-5 times.
- Chair sits
Chair sits are great for strengthening leg muscles. As the name suggests, you simply sit in a regular chair, stand up, and then sit back down slowly and controlled. Feel free to use your arms for balance. Do this 10-15 times. For a more challenging session, use a lower chair. 3. Yoga and Pilates
Yoga stretches promote a healthy immune system, deep relaxation, and increased mobility and flexibility—all essential for recovery. Gentle yoga stretches can reduce joint inflammation and pain in the long term. In fact, any exercise that improves joint mobility can aid recovery. Once you're feeling stronger, try Pilates to strengthen and stabilize your joints. Exercises like the bridge pose—with your shoulders on the ground, knees bent, and hips in the air—are excellent exercises for strengthening your back and core muscles.
Daily Care and Physical Relief
- Hot and Cold Compresses
For acute pain (redness, swelling, and fever in the joints): Apply a cold compress wrapped in an ice pack for 10-15 minutes, 2-3 times daily, to reduce inflammation.
For chronic pain (stiffness, soreness, and swelling): Apply a hot compress with a hot towel or water bottle for 15-20 minutes to promote blood circulation and relieve stiffness.
- Reduce Joint Pressure
Avoid prolonged sitting, standing, or walking. It is recommended to change positions every 30 minutes and move the joints appropriately.
Use assistive devices such as a cane, walker, or knee brace to reduce the strain on the knee and hip joints.
Nutrition and Weight Management
- Weight Control
For overweight individuals, losing 5%-10% of body weight can significantly reduce the load on the knee joints. A low-fat, high-fiber diet (such as whole grains and vegetables) combined with exercise is recommended for weight loss.
- Joint Nutritional Supplementation
Increase intake of foods rich in calcium (milk, tofu) and vitamin D (deep-sea fish, egg yolks) to prevent osteoporosis. Supplement Omega-3 fatty acids (such as flax seeds and walnuts) in moderation or use glucosamine and chondroitin nutrients as prescribed by your doctor.