Arthritis is a condition, wherein it affects the joints of the body and creates a severe pain. Primarily, there are three types of arthritis, osteoarthritis, rheumatoid, and psoriatic arthritis. When a person suffers from the pain of arthritis, it makes things difficult for them. It adversely affects their mobility and the range of motion.
Now, if the person has arthritis in their shoulder, then things become harder and challenging for them. The shoulder is one of the complex joints in the body. The muscles, ligaments, and tendons support the joint in each of the shoulders. Arthritis can cause soreness in the joints which also include the shoulder. Further, it causes the breakdown of the cartilage, cushioning bones. As a result, it creates sharp pain and stiffness.
According to NCBI, “Osteoarthritis (OA) is the most frequent cause of disability in the USA, affecting up to 32.8% of patients over the age of sixty. Treatment of shoulder OA is often controversial and includes both nonoperative and surgical modalities. Nonoperative modalities should be utilized before operative treatment is considered, particularly for patients with mild-to-moderate OA or when pain and functional limitations are modest despite more advanced radiographic changes.”
Usually, these patients face great difficulties even when it comes to performing their routine chores. Moreover, as the intensity of pain increases, they may become dependent on others to complete their tasks. Now, when shoulders are affected by arthritis, the person becomes unable to perform their duties. It is because, a majority of the times, we use our shoulders in the most of the tasks.
However, people take painkillers to subside the pain of arthritis to continue their routine with ease and comfort. Additionally, you can do some exercises that focus on reducing the pain in your shoulders and make their movement comfortable.
Let us take a look at some of them to help you relieve the pain.
Cycling To Reduce The Pain
Cycling is one of the best exercises to relieve the pain of joints. You can ride your bike outdoors or even use a stationary cycle for this purpose. See to it that the handlebars are not too low, because it can strain your shoulders, which will add to your stiff joints and pain. Cycling focuses on strengthening the core muscles, which will help you have increased mobility and flexibility. You can even try using a recumbent bike without handlebars. It will strengthen the core, reducing the pain.
You can effectively relieve the pain by doing some shoulder stretches. There are shoulder stretches that you can try yourself to reduce the inflammation and soreness of relevant joints. Shoulder rotation, flexion, and blade squeeze, to name a few. The benefit of these exercises is that you can perform them at your convenient time and location and achieve a pain-free state.
Apart from using medicines to treat arthritis pain, you can also seek physical therapy to increase the range of motion and alleviate the ache. It effectively helps you regain the mobility and increase the flexibility.
According to Bridle Trails Physical Therapy, “Physical therapy services may include manual therapy, range-of-motion exercises, functional training, soft tissue massage and strengthening exercises. Manual techniques may include therapeutic modalities like ultrasound and iontophoresis. Depending on the type of shoulder injury and the extent of the injury, physical therapy may be needed for months.”
Take Benefits Of Gym Memberships
Few people can afford to purchase appropriate gym equipment at their place. In this case, it is feasible to buy membership of a gym. They provide a variety of machines and equipment to help people achieve their desired goals. The trainers help you condition your body, improve posture, and release the pressure off the shoulders. You can consider using these machines in your gym.
Push-ups are one of the best exercises that can help you develop muscles and increase strength. Now, with arthritis in shoulders, you can make some modifications in traditional push-ups. Instead of using a floor, you can do them against a wall. Doing in this way, will not put any pressure on your shoulders and will help you gain strength and flexibility. It will also increase your metabolic rate and strengthen the upper body. Try doing a few repetitions throughout the day for better results.
Incorporate Yoga Into Your Routine
Yoga is popularly known for building strength and flexibility. There are specific exercises for strengthening particular body parts. With arthritis, you can do those exercises that do not put pressure on your shoulders. You can try the ones that are comfortable to your condition. If you feel pain while doing any of the exercises, then you should stop it right away. If you can do Downward-Facing dog, it will be an excellent exercise for you. Overall, yoga can help a lot in decreasing the pain in your shoulder joints.
Indulge Into Walking
Walking is considered one of the best exercises from ages. Lots of people believe and get the best results by doing just walking. It surely helps in reducing the weight, which is one of the main goals of people. However, if you suffer from bad shoulder ache, then this low-intensity exercise can positively help you in strengthening the joints and alleviating the pain.
A daily walk can also improve your mood, and you can always keep your weight under control.
Cautious Weight Lifting Exercises
Weight-lifting involves strength training exercises that develop your muscle groups. If you have arthritis in your shoulders, you may believe that you can’t do these exercises or cannot lift weights. However, it is not entirely true. You can lift weights, not above your shoulders, which may cause additional pain. The key focus should be totally on joints strengthening and reducing the discomfort.
You can always try doing bicep curls, bench presses, rowing, and pectoral chest flies. All of these workouts are appropriate to do with arthritis in shoulders. You can do strength training three to four times a week.
When you have arthritis in your shoulders, committing to working out is a bit difficult thing. You can always ask your family members or friends to join you while doing workouts. It will encourage you in the journey to a pain-free life. Make sure you do not do any of these exercises without consulting your doctor or physical therapist.