When someone with arthritis experiences a flare-up, moving the joints is most likely the last thing on their mind. But, according to the Arthritis Foundation, exercise could be the best way to manage the pain from a flare-up. Below are a list of exercises designed to help relieve arthritic pain in areas like your ankles, knees or wrists.
Please note, the following exrercises just a suggestion when it comes to relieving arthritic pain. Please consult your doctor before changing your current routine.
ARTHRITIC PAIN - HANDS / WRISTS
Fist Close: Slowly ball your hand into a fist and hold it for as long as you can before releasing.
Wrist Bends: Place your elbow on a flat service, slowly push back (resistance) on your hand to bend it back. Push enough to feel a stretch but not too much that you’ll feel pain. This exercise can also be done by bending your hand/wrist forward.
ARTHRITIC PAIN - HIPS / KNEES
Sitting Stretch: Sit on the floor with your legs out in front of you, bend forward at your waist and reach for your feet. Stretch as far as you can for as long as your can without overdoing it.
Step-Ups: Be careful with this the one! This exercise is exactly what it’s called - stepping up. Find a step nearby and step up with one leg, follow it with the other and step back down alternating legs.
ARTHRITIC PAIN - ANKLES / FEET
Ankle Circles: This exercise will require some balance, so find something to hold on to when doing it. Balance on one leg, hold one leg up and rotate your ankle in a circle motion, alternating directions.
OVERALL ARTHRITIC PAIN
Swimming: Swimming can help overall arthritic pain. Water takes the weight off the joints, allowing to let your joints move freely and comfortably.
Source: https://www.aplaceformom.com/blog/gentle-exercises-for-seniors-with-arthritis/
