About This Column
Here you'll find advice on how to take a more comprehensive approach toward managing your rheumatoid arthritis (RA). Keep in mind, this column is intended to advise you on how to complement your treatment, not replace it. Please consult your doctor to determine what advice may be right for you.
Featured Article
Hey, Loosen Up!
Stretch Your Joints Before Walking
Jun 3, 2009
Your ankles, knees, and hips all play a crucial role when you walk. Since my recent articles have focused on walking as a healthy form of exercise for people with RA, I'd like to share tips to help you loosen up these joints prior to taking that first big step. The more flexible your joints are, the better your chances of enjoying the benefits of a safe and invigorating exercise program.
To properly loosen up your joints, I recommend performing simple range of motion exercises that focus on your ankles, knees, and hips. You should perform these techniques slowly and gently. And even if you don't plan on walking, these exercises can be a great way to help relieve morning stiffness. Ask your rheumatologist for suggestions on what stretching exercises might be best for you.
The goal is to perform these exercises 10 times each. But as always, listen to your body. Don't push yourself if it is causing you discomfort.
Ankle exercises: For your ankles, I'd like to share 2 different stretching exercises. You may consider soaking your feet in warm water as you perform these. A warm footbath can be very soothing and helpful.
Stretch 1
Sit in a chair or lie down. Point each foot straight ahead like an arrow. If you are sitting, perform this motion one foot at a time
Stretch 2
Sit in a chair with your feet together. Keep your heels on the floor and then raise your toes
Rotate your ankles by moving both feet to the right, then down and around to the left—making a full circle with this motion
Reverse this action. Move both feet to the left, then down and around to the right—making a full circle once again
Knee exercises: For your knees, the following 2 stretching exercises can be performed almost anywhere.
Stretch 1
Hold onto the back of your right thigh with both hands
Bring your right knee up to your chest
Extend your right leg straight. Hold it for 3 counts—then bend—hold for 3 counts
Repeat the same exercise on your left leg
Stretch 2
Hold onto the back of your right thigh with both hands
Bring your right knee up to your chest
Keep the knee stationary while slowly rotating your foot and lower leg inward and around in a circle from the knee joint
Now, switch and rotate your foot and lower leg outward, moving the knee joint as if you were drawing a circle with your right foot
Repeat the above motion using your left leg
Hip exercises: The following 2 stretching exercises can help loosen up your hips before starting your walk.
Stretch 1
Lay down on a bed or on the floor (consider placing a mat or blanket beneath you if using the floor.) Now, breathe in and out slowly to relax
Place each palm gently on each knee, then bend both knees into your chest
Slowly rotate both knees to the right, making small circles. Then, reverse the rotation toward the left
Stretch 2
Remain in a reclined position to perform this next exercise. Begin with each knee bent in toward your chest
Hold onto your right knee with both hands, then extend the left leg straight out onto the bed or floor
Breathe and hold this stretch for 10 counts
Slowly rotate your right knee in a circle 5 times, stretching the hip joint
Then, rotate the knee inward in a circle 5 times
Release and relax, lowering the right leg
Now perform the same movements for your left leg
These exercises are an effective way to prepare your joints before starting off on your walk. Or you may perform them as a lead-in to any other activity or fitness routine. By loosening up your ankles, knees, and hips, you'll help to ensure that you experience a safer, healthier, and more enjoyable workout. So don't wait. Start bending, flexing, and stretching today. And you'll be better prepared to kick-start a successful walking routine.
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