How to Exercise Properly With Psoriatic Arthritis
1. Start Slowly and Gradually Increase Intensity: Begin with low-impact exercises like walking or swimming and gradually increase the intensity and duration as tolerated.
2. Choose Low-Impact Activities: Opt for exercises that put less stress on your joints, such as swimming, cycling, yoga, Pilates, or resistance training using machines.
3. Listen to Your Body: Pay attention to how your body feels during and after exercise. If you experience pain, swelling, or stiffness, stop and rest. Talk to your doctor if symptoms persist.
4. Warm Up and Cool Down: Always warm up before exercise to increase blood flow to your muscles and joints, and cool down afterwards to help your body recover.
5. Use Proper Form: Maintain proper form during exercises to avoid unnecessary strain on your joints. If unsure about an exercise, consult a fitness professional.
6. Avoid High-Impact Activities: Limit or avoid high-impact exercises like running, jumping, or sports that involve sudden changes in direction.
7. Exercise in Warm Water: If you have joint stiffness or pain, exercising in warm water (such as a pool or hot tub) can provide relief and improve flexibility.
8. Wear Comfortable Shoes: Choose supportive, well-cushioned shoes designed for your chosen activities to absorb shock and reduce strain on your joints.
9. Stay Hydrated: Drink plenty of water before, during, and after exercise to prevent dehydration and lubricate your joints.
10. Communicate with Your Doctor: Before starting an exercise program, discuss your PsA with your doctor to ensure it's safe for you and to get personalized advice.
11. Modify Exercises as Needed: Adapt exercises to accommodate your condition. For example, use lighter weights or perform exercises in a seated position if standing is uncomfortable.
12. Practice Body Awareness: Be mindful of your body during exercise and modify movements as needed to minimize strain on affected joints.
13. Consider Aquatic Therapy: Water-based exercises can provide a supportive environment for individuals with PsA, promoting flexibility and strength while reducing joint stress.
14. Use Compression Garments: Compression garments like knee sleeves or wristbands can provide support and reduce swelling in affected joints during exercise.
15. Manage Stress: Stress can worsen PsA symptoms, so engage in relaxation techniques like deep breathing, meditation, or yoga to help manage stress.
Remember, exercise should be enjoyable and tailored to your individual needs. Work with your doctor and consider consulting a physical therapist or fitness professional to develop an exercise plan that's safe, effective, and appropriate for your condition.