Arthritis can be detrimental for your joint health
Rheumatoid arthritis and osteoarthritis are the two most prevalent types of arthritis. While exercises are essential for managing arthritis, performing them inappropriately might cause damage to your joints. The best results come from controlling arthritis with medication in addition to a healthy diet and exercise routine.
Try to avoid these mistakes to keep your joint healthy and injury free:
Avoid running
If you have been diagnosed with osteoarthritis, you should refrain from long periods of standing still, jogging, jumping, deep bending, and stair climbing. Arthritis is why knee and joint discomfort are frequent complaints among runners.
High impact workouts
Dr. Rajiv Ranjan Kumar, Consultant - Rheumatologist, CK Birla Hospital, Gurugram says, “People with arthritis should stay away from high-impact sports like basketball, football, cricket, etc. High-impact exercises produce a force that is around 2.5 times your body weight, which can be very taxing on your tendons, ligaments, and joints.”
Warming up is a must before any exercise
Increased blood flow during warming up helps to relax muscles. Preparing physically and mentally for your chosen activity is the goal of warming up before physical action. Your heart rate and blood flow rise as you warm up. More oxygen can now go to your muscles thanks to this. Prior to beginning any activity, always attempt extending your muscles.
Cool down routine
It's also crucial to properly cool down after working out. Following a workout, cooling down allows the heart rate and blood pressure to gradually return to their pre-exercise values. The need to cool down to help manage blood flow may be greatest for competitive endurance athletes, such as marathon runners.
Lifting heavy objects
Excessive and premature lifting might harm the joints and/or tissue. Stay cautious of lifting heavy objects or weight. Refrain from overly hard workouts. Exercise intensity shouldn't be excessively high or low. You might need to reduce the intensity if you have high levels of pain and notice that your muscles hurt a lot after working out.
Hydrate yourself and eat well
Sip on lots of water before working out, as well as often before and after the activity. Avoid eating right before you work out. If you eat two hours beforehand, your blood flow will be diverted from supplying oxygen to your body and heating your muscles. Nausea and cramping in the muscles may follow.
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