Exercise

[LouLamb]

I have arthritis . I can't bend down properly because of my knees . I was wondering if anyone had any exercises they do . I want to try and help strength my knees and stuff like that .

[happytulip]

The best thing that I could possible recommend, as recommended by my rheumatologist is to buy tai chi for arthritis by Dr Lam. You can get the DVD on Amazon and it has done wonders for me. It is slow, controlled excersise that strengthens muscles and joints. Initially I thought that it was doing absolutely nothing and how could such slow movements be any sort of excersise but I was wrong. It has really helped and the slower the movement, the more the strength is built with less chance of any impact injury.

[Wendy39]

Hello again.

My rheumatologist recommended Pilates. So I've been doing that for just over two years now. I love it. Makes me feel relaxed too. Strengthens your core and no pressure or impact on joints.

I used to run, did a few half marathons & 10ks etc. But that had to stop due to osteoarthritis in both hips. I had hip surgery on the left side in 2013. So now I have it in my knees and back too. I loved running as I could eat what I wanted and not put any weight on.

I do walk now and again as well. But that is it for me. To be honest, I get such bad fatigue with the lupus that I have never felt well enough to do anything more vigorous.

Also, my rheumatologist told me that here in Wales, you can refer yourself for physiotherapy. You don't need a GP or Consultant to refer you. You just complete the form and return it to the physio department at the local hospital. So I did a knee course for 5 weeks and they then referred me for a hydrotherapy course too. Both were worthwhile, although I found the hydro completely exhausting. So that's something you could look at too. Maybe your local hospital can offer you some help with physio.

Us lupies have a lot to deal with, don't we.

Good luck.

[Silvergilt]

I started doing yoga at home, using various youtube sources, mostly doing things for standing or sitting only as I can't bend at all, and certainly can't do floor work. There's a great program I have on my phone, and app called Yoga Studio, which allows me to tailor-make my practice so I change it up depending on how much pain I'm in that day, or how flexible I can be. Some days I need to use a chair to sit in, other days I can't lift my arms over my head, and I can adapt each flow accordingly. I've never been to a class, and my form may not be perfect, but it's definitely helped on the days I'm not too exhausted to do it.

If you can possibly manage it, while hatha yoga may help with flexibility, strength training might help build up the muscles round the joints in your knees, but you'd need to get someone who could help you work through that, and as someone mentioned physiotherapists might be able to help you work through something that will work.

[Julietsmombless2015]

I do yoga it seems to help stretch out your tenants a little bit I was told not to do the yoga right now but it usually does help I was told while I'm in the middle of a flare-up that I can not do any exercise he said try to rest as much as possible

[Footygirl]

Hi Lou

I saw a handsome physio who gave me an exercise sheet. Now they are for the older amongst us, no offence, but I thought they may be gentle enough.

1. Hold back of chair and raise onto toes. 10 times

2. Same but rock onto heels 10 times

3. Sit on dining type chair and stand using chair if needed. Make sure your legs are touching the chair before you gentle sit down. 10 times

4. Careful. Hold back of chair. Put one foot in front of other in line. Leave hold of chair and balance for up to 10 seconds.

Please be careful and take your time. Do only what you can and build up slowly. These are for leg strength and balance. Someone else may have others. They mau help to keep your legs flexible. Good luck

⚽️

[shawsie10]

Hi LouLamb,

I am a Clinical Exercise Specialist and run exercise therapy classes in the community for those with autoimmune conditions. I set them up after my daughter developed Lupus and wanted her to exercise in an appropriate environment to strengthen her and thus help with her fatigue and pain etc. Where are you based ? Perhaps you could come along to see and get a feel regarding technique etc for some of the exercises you need to carry out.

Take care

[LouLamb in reply to shawsie10]

I live in Hertfordshire

[Shawsie in reply to LouLamb]

Hi LouLamb

I am too far away for you unfortunately. However happy to Skype if that's any help - I can demonstrate a few exercises, check your technique and answer any specific questions you may have. . Sorry for delayed response, I am away at the moment back in London 6/8.

Let me know then we can arrange etc.