임상연구에 따르면 관절염 (퇴행성. 류마티스) 환자에게 운동은 치료의 한 과정으로 추천되고 있습니다. 적절한 운동은 증상을 악화시키지 않고 증상완화에 도움이 됩니다. 오히려 운동을 하지 않는 관절염 환자가 더 통증에 시달린다는 것입니다. 일주일에 3번정도 정기적인 운동을 하는 환자에게 증상과 통증정도가 현저하게 감소한다는 것이 연구결과로 나왔습니다. 운동하는 것을 심각하게 고려해 보세요. 이러한 운동요법이 장기적으로 큰 도움이 됩니다. 운동은 유액이 관절쪽으로 이동하도록 합니다. 관절을 지탱하는 근육도 강화시킵니다. 미국 컬리지 오브 스포츠 의학에서 아래와 같이 관절염환자가 운동을 하도록 권하고 있습니다.
천천히 쉬어가면서 몇 분동안 움직이면서 시작합니다.
아픈 관절부위를 빠르고 반복적으로 운동하는 것을 피합니다. 예를 들면 속보는 아픈 관절에 지속적인 스트레스를 주게되어 해롭습니다. 천천히 걸으면서 아픈 부위가 스트레스를 덜 받도록 걷는 것이 좋습니다
신체 활동을 본인에 맞게 맞춥니다
아래 운동종류를 고려해 보세요.
수중에어로빅
관절염 환자를 대상으로한 운동 클라스
수영
정원가꾸기
초보적인 요가
Get moving: start exercising gently
The American College of Rheumatology recommends physical activity as part of treatment for osteoarthritis and rheumatoid arthritis. Exercising is safe for joints affected by arthritis and will not make them worse, according to several studies published in the late 1990s and early 2000s. In fact, one study from the 1980s found that individuals with arthritis who do NOT exercise have more pain than those who do. And the Fitness Arthritis and Senior Trial that involved 439 seniors in the 1990s found that exercising three times a week led to significant improvements in symptoms and pain levels. Exercise! It may be difficult to get started if you've got painful joints, but this free natural arthritis pain relief strategy should help in the long run.
Exercise is an important natural arthritis pain relief strategy because it gets fluid moving in the joint and can increase range of motion and strengthen the muscles supporting the joints. The American College of Sports Medicine has developed recommendations for people with arthritis who want to begin an exercise program.
- 1. Begin slowly, starting with a few minutes of activity, followed by rest, then a few minutes more of excercise.
2. Avoid rapid or repetitive movements of affected joints. For instance, fast walking speeds puts increased stress on joints. Slower walking speeds or shoe inserts may be used to avoid too much joint strain.
3. Adapt physical activity to your situation.
You will probably want to get suggestions from your doctor on using exercise as a natural arthritis pain relief strategy. However some of the options for exercise include:
- water aerobics (Look for water aerobic programs for people with arthritis conducted in warmer pools taught by knowledgeable instructors)
- Exercise classes geared for seniors or people with arthritis
- Swimming
- Gardening
- Walking
- Beginner or gentle yoga (arrive to the first class early to talk to the instructor about any limitations you might have)
