Social distancing and sheltering at home during the pandemic isn’t easy for anyone, and those who may be retired or work from home can face unique challenges when it comes not only to social isolation but also more limited movement. For the nearly one-quarter of adult Americans with arthritis, fewer reasons to go to the office or out in public can lead to stiff, painful joints.
“Some patients may be panicking a bit after a few months of isolating at home because they’re noticing increased stiffness in joints that may already cause them pain,” said Dr. Jacob Haynes, orthopedic surgeon and joint replacement specialist with SSM Health Bone & Joint | OSOI. “Fortunately, this doesn’t necessarily mean you’ve caused further joint damage, but there are some simple things you can do in an effort to reduce that discomfort.”
Get your steps in. Walking requires no equipment and is joint-friendly. If needed, start small, as even trips back and forth to the mailbox can make a difference. Try to increase your distance or number of steps taken every day.
Maintain low impact. Walking, swimming, cycling and yoga are all low-impact forms of exercise that can provide wonderful health benefits. Find what’s comfortable for you and fits your lifestyle, then work that into your routine.
Set your watch by it. During waking hours, try to get up and move at least once per hour. Many people like to use a fitness tracker to remind them, and others may use TV commercial breaks as a queue. Small efforts, like standing up and stretching or walking to the kitchen for a glass of water, help keep joints lubricated.
Get outside. Being outside encourages more movement and helps relieve a sense of confinement. Find simple tasks you can do outside regularly, such as watering flowers.
Approach indoor tasks with intentionality. When going outside isn’t feasible, think of how you can make time throughout the day to be active indoors. For instance, adopting a routine of cleaning one room each day can provide opportunities both for movement and for checking chores off your to-do list.
Stretch intentionally. Start a routine of full-body stretching either when you wake up or shortly before you go to bed. YouTube and other resources have a number of great videos to provide tips.
Stay ahead of pain. If you have a history of pain or stiffness in a certain joint, consider purchasing a simple brace at a local drug store for use during activity, then ice the joint after exerting yourself. This can minimize swelling and stiffness. Over-the-counter anti-inflammatories can also be helpful, unless you have been told by a physician not to take them. However, if you have a more serious or chronic issue, it’s best to discuss long-term treatment with an orthopedic physician.
“When it comes to joints, with a few special exceptions, we typically advise patients to let the joint be their guide,” Dr. Haynes said. “Especially with low-impact exercises, chances are typically low that you will accelerate arthritis by activities that don’t exacerbate your pain. When in doubt, check with your physician on what’s best for your situation.”
“Some patients may be panicking a bit after a few months of isolating at home because they’re noticing increased stiffness in joints that may already cause them pain,” said Dr. Jacob Haynes, orthopedic surgeon and joint replacement specialist with SSM Health Bone & Joint | OSOI. “Fortunately, this doesn’t necessarily mean you’ve caused further joint damage, but there are some simple things you can do in an effort to reduce that discomfort.”
Get your steps in. Walking requires no equipment and is joint-friendly. If needed, start small, as even trips back and forth to the mailbox can make a difference. Try to increase your distance or number of steps taken every day.
Maintain low impact. Walking, swimming, cycling and yoga are all low-impact forms of exercise that can provide wonderful health benefits. Find what’s comfortable for you and fits your lifestyle, then work that into your routine.
Set your watch by it. During waking hours, try to get up and move at least once per hour. Many people like to use a fitness tracker to remind them, and others may use TV commercial breaks as a queue. Small efforts, like standing up and stretching or walking to the kitchen for a glass of water, help keep joints lubricated.
Get outside. Being outside encourages more movement and helps relieve a sense of confinement. Find simple tasks you can do outside regularly, such as watering flowers.
Approach indoor tasks with intentionality. When going outside isn’t feasible, think of how you can make time throughout the day to be active indoors. For instance, adopting a routine of cleaning one room each day can provide opportunities both for movement and for checking chores off your to-do list.
Stretch intentionally. Start a routine of full-body stretching either when you wake up or shortly before you go to bed. YouTube and other resources have a number of great videos to provide tips.
Stay ahead of pain. If you have a history of pain or stiffness in a certain joint, consider purchasing a simple brace at a local drug store for use during activity, then ice the joint after exerting yourself. This can minimize swelling and stiffness. Over-the-counter anti-inflammatories can also be helpful, unless you have been told by a physician not to take them. However, if you have a more serious or chronic issue, it’s best to discuss long-term treatment with an orthopedic physician.
“When it comes to joints, with a few special exceptions, we typically advise patients to let the joint be their guide,” Dr. Haynes said. “Especially with low-impact exercises, chances are typically low that you will accelerate arthritis by activities that don’t exacerbate your pain. When in doubt, check with your physician on what’s best for your situation.”
SSM Health Orthopedics offers a broad range of services that address the prevention, diagnosis, treatment and rehabilitation of musculoskeletal disorders and injuries. Our team of board-certified, fellowship-trained physicians, specially trained nurses and therapists are committed to delivering that exceptional care to our patients.
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