Introduction

Arthritis affects more than 43 million people, the majority of them over the age of 45, and is a leading cause of impaired functioning in adults. Numerous types of arthritis affect joints, muscles, and sometimes other bodily systems. In fact, the Arthritis Foundation notes that there are more than 100 types of arthritis, the most common being osteoarthritis, osteoporosis, and rheumatoid arthritis. Regardless of the type, arthritis can have a destructive impact on one s activities and lifestyle. It often saps energy and leaves a person feeling fatigued and weak. The most common problem, joint and muscle pain, affects the ability to do household chores, to walk, to play, and even to carry out simple procedures like getting dressed.

We often hear about “magic” cures—such and such a product will decrease your pain and increase your strength, or following these easy steps will eliminate the discomfort of arthritis. Unfortunately, there are no magic cures; if any existed, we would all hear about them very rapidly from friends and family. Some advertisers suggest that their program is the one that will relieve your pain and allow you to lead a normal life. Most of these claims focus on pain relief, which is often temporary.

With the prevailing emphasis on pain relief goes the misconception that one should not exercise if any pain is present. Although this concept is true in specific situations, lack of exercise often increases joint or muscle pain for those who have arthritis and at the same time intensifies stiffness. Increased stiffness leads to deterioration of the ability to perform everyday tasks, thus starting a vicious cycle of escalating pain and declining function. Arthritis patients need to understand both the types of pain and ways to manage that pain while staying active.

You may have attempted to dig up information to help you set up an exercise program or modify your existing program, because of the problems caused by your arthritis. With today’s technology, however, the amount of information available can be overwhelming. It is also difficult to determine which sources of information are reliable or, in some cases, even to understand the research you find.

As a professor of physical therapy, I teach my students not only how to analyze published research, but more important, how to make it comprehensible and useful to patients. In this book, I try to employ that same process. The book is based on a comprehensive review of research pertinent to arthritis and exercise. I have tried to translate scientific findings into useable guidelines and combine them with practical suggestions about exercise. The purpose is to help you exercise safely and effectively, despite your arthritis. Finally, when little scientific information is available about a matter that may affect your ability to exercise, I relate anecdotal evidence that may apply to your situation.

The book is divided into eight chapters, with a list of additional resources and references at the end. The first chapter focuses on evaluating your fitness and identifying your personal limitations before you start exercising. It also points out resources to help you achieve your goals, such as proper equipment and exercise facilities. The next four chapters identify the traditional components of a training regimen, exercise principles related to each component, and sample programs for both beginners and those who wish to modify an existing program.

I describe in detail what you should be doing and call attention to a few problematic activities. In chapter 6, I discuss alternative exercise programs such as tai chi and aerobic classes. Chapter 7 addresses a central concern for most people who have arthritis—joint protection. In this chapter, I describe not only traditional methods of joint protection such as splints and shoes, but also less conventional aids like supplements and nutrition.

Finally, chapter 8 takes up special circumstances you might have to cope with —arthritic flare-ups, joint replacement surgery, traveling, and adverse weather. It is my hope that you can use this book to begin an exercise program if you have not been exercising regularly, or to modify an existing program that is not working well for you. Above all, I hope to encourage you to get out and exercise, safely and effectively.