Exercise for Psoriatic Arthritis: Varieties, Suggestions, and Further Insights
Psoriatic arthritis (PsA) is a type of inflammatory arthritis that affects millions worldwide. A key component in managing PsA is regular exercise, which has been shown to provide relief from joint stiffness and inflammation, improve mobility, and reduce disease severity.
Low-impact aerobic exercises, such as walking, cycling, swimming, and elliptical training, are preferred as they offer cardiovascular benefits without causing excessive joint strain. Swimming, in particular, is beneficial due to the buoyancy it provides, reducing joint load.
Strength training is another crucial aspect of managing PsA. By strengthening the muscles around affected joints, it helps stabilize and protect them, reducing pain and improving function. Physical therapy-guided strength routines tailored to individual limitations are advisable.
Flexibility and stretching exercises, including range-of-motion exercises and practices like yoga and tai chi, can improve joint mobility, reduce stiffness, and promote muscle strength. These exercises also have mental health benefits, helping to reduce anxiety and depression associated with chronic illness.
High-Intensity Interval Training (HIIT) has been found to be safe and effective for patients with inflammatory arthritis, including PsA. HIIT protocols, such as repeated bouts of high-intensity effort at 85-95% maximal heart rate interspersed with active recovery, can improve cardiovascular fitness, disease activity, muscle remodeling, and quality of life without exacerbating symptoms.
Remaining active throughout the day is also essential for managing stiffness and reducing the risk of PsA-related complications. Wearable technology and activity trackers can support adherence by encouraging regular movement breaks and monitoring exercise intensity and patterns.
In addition to exercise, taking care of the hands and feet is vital for individuals with PsA. Steps such as using a foam roller to massage the wrists and arches of the feet, wearing gloves to prevent nail damage, massaging stiff joints, taking breaks during exercise, using cold or hot compresses, regularly stretching the feet and legs, using inserts, getting proper footwear, soaking the hands and feet, and using moisturizer can help relieve pain.
Isometric holds can be an option for those with painful joints, as they work the muscle without moving the joint. Exercises that stress the joints, such as running, high-intensity interval training, or playing a high-impact sport, should be avoided. Hand stretches, such as fist clenches, single-finger pinching, wrist rotations, and wrist flexion and extension, can help manage PsA symptoms.
While there is no cure for PsA, treatments and lifestyle changes can help improve symptoms. Moderate exercise, such as walking and swimming, can help reduce joint pain and stiffness, improve range of motion, and aid in weight loss and endurance. Low-impact cardio workouts, such as swimming or walking, and resistance training can help individuals with PsA gain the benefits of exercise and prevent pain.
Yoga and tai chi, which focus on breathing, gentle movements, and meditation, may also provide relief for those with PsA. While there is limited direct evidence on the efficacy of yoga for PsA, some studies have shown improvements in pain and flexibility for other arthritic conditions. Tai chi, a form of Chinese martial arts, may reduce joint pain and help maintain joint mobility and strength in people with PsA.
In conclusion, a personalized exercise program designed in consultation with healthcare providers is essential for managing PsA. Low-impact aerobic activities, strength training, flexibility exercises, and even structured high-intensity interval training form the core evidence-based exercises for PsA. By incorporating these exercises into their daily routine, individuals with PsA can effectively manage their symptoms and improve their overall quality of life.
- Psoriatic arthritis (PsA) is a type of inflammatory arthritis that affects millions worldwide, and regular exercise is a key component in managing its symptoms.
- Low-impact aerobic exercises, such as walking, cycling, swimming, and elliptical training, provide relief from joint stiffness and inflammation, improve mobility, and reduce disease severity.
- Swimming is particularly beneficial due to the buoyancy it provides, reducing joint load.
- Strength training is another crucial aspect of managing PsA. By strengthening the muscles around affected joints, it helps stabilize and protect them, reducing pain and improving function.
- Flexibility and stretching exercises, including range-of-motion exercises and practices like yoga and tai chi, improve joint mobility, reduce stiffness, and promote muscle strength.
- High-Intensity Interval Training (HIIT) can improve cardiovascular fitness, disease activity, muscle remodeling, and quality of life without exacerbating symptoms in patients with inflammatory arthritis.
- Remaining active throughout the day is essential for managing stiffness and reducing the risk of PsA-related complications.
- Isometric holds can be an option for those with painful joints, as they work the muscle without moving the joint. Exercises that stress the joints should be avoided.
- Yoga and tai chi, which focus on breathing, gentle movements, and meditation, may provide relief for those with PsA.
- While there is no cure for PsA, treatments and lifestyle changes, such as moderate exercise and self-care for the hands and feet, can help improve symptoms.
- Moderate exercise, like walking and swimming, can help reduce joint pain and stiffness, improve range of motion, and aid in weight loss and endurance.
- In addition to exercise, therapies and treatments like nutrition and the use of CBD may also play a role in managing chronic-diseases like PsA, as part of a holistic health-and-wellness approach that includes fitness-and-exercise, nutrition, and medical-conditions management.
