Hey everyone,
Doctors always advise me to exercice (without specifying which kind of exercise or sports) , they say it's good for RA.
some say I should avoid treadmill or biking because it's bad for knees
some say I can do whatever sports I like but avoid it in the periods of flares
What do you think?
Thanks
You might find the discussion in the comments of this post to be relevant to you: healthunlocked.com/nras/pos...
Both Lucy11 and hawker955 have inspirational accounts of returning to high levels of cycling activity.
Amy_Lee has posted a recent account of how she has improved to the point of being able to do some very interesting physical activities.
Overall, you do what exercise you can and respect your disease activity might be one way of expressing all of this - tho' I know it sounds over simple.
thank you 
I'll check the link
Liliah, What do I think? I think that they are talking nonsense. Several reasons for saying that: Firstly, I have been a racing cyclist half of my life including the last nine years since my diagnosis of RA. A second reason: I did fall at home some years ago and injured my knee and saw a leading[ in the world!] sports-injury specialist. Professor Crister Rolf, currently back in Sweden, but he literally wrote the book on sports injuries and told me that cycling is good for joints including knees because it is impact-free, plus it is highly effective at developing the leg muscles that support the joints. To protect your knees, develop your hip muscles he informed me so I have done ever since and still race.
I agree with them about running; the repeated impacts could damage your delicate cartilage lining your joints so biking is better, no question! The only time I was unable to race was in the early stages of my condition when I was severely anaemic and even 500 metres was a tough challenge. However, in 2012 I rode ten events of over 100 miles, up to 120 miles in fact despite my RA and other than my hands aching at the end I coped fine in all of these. See my thread about being inspirational, which is how my rheumatologist described me in 2015 showing that there is still life after diagnosis. A Dr Mohammet if anybody sees him. A nice chap, working as a locum here when I saw him.
Keep cycling!
HTH?
You're welcome, and I hope your medics listen!
I recently returned to zumba after a long period of being off. I was told by my consultant to avoid it as it's too high impact. I was gutted as it was the only thing I have found that motivated me to exercise. I just couldn't motivate myself to go to the gym or to go swimming and would end up doing nothing at all, which was worse! So I decided to try zumba once again, and I'm loving it! There is such a wide range of ages and abilities in the class, so I just opt for the lower impact options when doing a routine. I opt to do a step rather than a jump etc. So far so good, it feels so good to be back to my old class, I hadn't realised how much I missed it!
Swimming is highly recommended as it takes weight of joints
Just rather boring I find! Also beware of infectious agents in the water if you are immunosuppressed by biologicals.
I 'm not on biological meds but I'm still scared of getting infections from public swimming pools
Hi liliah, I to was like you was frightened of getting infections from the pool so I invested in a snorkelling mask which fits your full face and I have found this brilliant I swim four times a week for one hour without stopping and must admit I feel brilliant.I bought it from the decathlon it is called easybreathe have a look at it online.
I have just felt well enough to return to a gym but I'm saved from killing myself because the trainers are very experienced in rehab, including stroke, Parkinsons and cerebral palsy clients. It makes a huge difference to my strength and mobility and general wellbeing - largely because I feel righteous after exercise instead of guilty because I know I should be doing more exercise to help myself!
Within reason, any non-weight bearing exercise should be safe and cycling I agree is great. I shelled out on a recumbent tricycle which gives me greater safety and comfort than an upright bike. It's great fun and the fastest I ever get to go under my own steam!
Always ride a bike, it is not bad for the knees as it is no impact. Just sit on the seat and let your legs go round and round.
Treadmill not good as it is walking and impact damage occurs in knees, feet and hips.
Swimming and aqua fit classes are great as humans are buoyant so you unload weight off the joints.
My knees are down to paper thin cartilage and the only thing I find pain free is riding a bike. Either the stationary one at the gym or my own outside.
Swimming is ok, i found the kicking motion was a little painful on my knees due to lack of cartilage and it felt like my knees were flexing backwars like a duck.
Anything you can do for yourself that is "exercise" is a very good thing. Playing ping pong, whiff whaff, knip knop or whatever else you call table tennis, golf with a power cart so you do not have to walk the course, light yoga and stop before it hurts.
Just my 2 cents.
For me, I go to the gym 4 days a week, ride the bije for 30 minutes and try to spin for 15k, then do an upeer body workout with mostly free weights, then do isometric exercises for my lower body to prevent anymore damage to my knees.
If in doubt of what you are doing, I highly suggest hiring a personal trainer for a few sessions to get you on the right track. Preferably a trainer who is a kinesiologist or physiotherapist.
Scott
Thanks for the warning I won't use Treadmill
I go to the gym Twice a week and I always start with 15 min cardio in the Treadmill I will switch to the stationary bike.
As for the personnal trainer , we don't have qualified trainers where I Am but I will see kinesiologist .
Thanks Scott..some really helpful information there 😊
I am not sure that spinning classes are the best idea from examples I have seen on TV. On the other hand I think that normal cycling is a good exercise.
Make sure that the bike you are riding fits you properly. I often see people riding round on bikes with the seat too low. This puts more strain on the knees. Also try to pedal faster rather than slower, change down a gear when you feel the strain even for short changes in gradient. I have a sensor on my bike which tells me how fast I am pedalling. I now aim for a cadence of around 80 rpm changing down at 75 and up at around 90. Cycle meters with cadence sensors are available quite cheaply online or from a local bike shop who can fit it for you. They can also help you with adjusting your bike to suit your size.
ScottishLad: Very Good advice!
I was recently at an RA conference run by the hospital and they mentioned research has shown great benefits on arthritis from tai chi. It has no impact but moves joints through full range and works on balance. I googled it and found a special Tai Chi for Arthritis dvd done a few years back by a specialist teacher Dr Paul Lam - NRAS and other arthritis charities seem to have recommended it at that time. I found one on eBay for a fiver which just arrived so I am yet to try it.
We got a dog after my diagnosis and I walk him 2-3 times a day which really helps- I can tell it does as on days I cannot do it for work or whatever, my symptoms and stiffness are much worse. I also bought a Fitbit so I could figure out how to pace my activities and how much was too much, and in fact it has been revealing to see that actually I do way more than I thought I did.
I think what matters is to find what works for you and is enjoyable as if it is boring you won’t do it.
Good luck
Yes..an aqua exercise instructor did a one off tai chi lesson in our pool which I loved..Hopefully they may do them soon..meanwhile I will try to get that video..thank you for the info 😊
I personally think that swimming and walking are the best sports to do for RA patients, because they are joint-friendly, especially any sports in water is. I do both regularly myself and have found that swimming really helps control the pain for me.
Hi I went to my doctor for advice re exercise and was given sound and sensible pointers ie - low impact equipment at the gym - yoga - pilates - and swimming/walking when I can.
Each of us have our own individual health limitations so what is safe and ok for you is unique the above was for me only - I have RA and OA so I am very careful to not impair injury any further I hope this helps
best wishes
lawoman, that is a very fair comment. Each to their own because of our individual difficulties. For me cycling is what I do and have made my consultant smile when I said that I am not going to let my RA nor my fractured skull stop me cycling! He just smiled! Swimming does nothing for me.
By the way, are you a fan of the Doors? Hence your name. LAWoman = the title of their last album before Jim Morrison died in 1972! Arguably their best album as well? Just wondered , being a long-term fan!
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If looking for few more options to explore, liliah: Gentle Chair Yoga for RA, X-Ray Yoga for Wonderment: healthunlocked.com/nras/pos... 🙏 🍀 🌺 🌞
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