Living with arthritis can feel like a daily struggle. Stiff joints, pain, and reduced movement often make people avoid physical activity. But did you know that gentle exercises are one of the best ways to manage arthritis?
Dr. Ashutosh Jadhav, a trusted Orthopedic Surgeon in PCMC, Pune, shares some safe and effective exercises that can help relieve joint stiffness and improve your quality of life.
Why Exercise Matters in Arthritis
Exercise helps:
- Reduce joint pain and stiffness
- Strengthen the muscles around joints
- Improve balance and flexibility
- Keep weight under control
- Boost overall energy and mood
The key is to choose low-impact, joint-friendly movements.
1. Walking – The Safest Start
Walking is easy and effective. It improves blood flow, strengthens leg muscles, and reduces stiffness in knees and hips.
Tip: Start slow. A 10–15 minute walk on flat ground is enough in the beginning.
2. Swimming or Water Exercises
Water supports your body weight, reducing pressure on joints. Swimming or water aerobics improves flexibility and joint range without pain.
Dr. Ashutosh Jadhav often recommends water therapy for elderly arthritis patients in PCMC.
3. Stretching Exercises
Stretching helps maintain flexibility in joints. Focus on:
- Neck and shoulder stretches
- Wrist and finger stretches
- Hip and knee stretches
Hold each stretch for 10–30 seconds. Never force the movement.
4. Cycling (Stationary Bike)
Cycling improves leg strength and is gentle on the knees and hips. A stationary cycle is safe for people with balance issues.
Tip: Adjust seat height properly and cycle at a comfortable pace.
5. Yoga for Arthritis Relief
Simple yoga poses help improve balance, reduce stiffness, and calm the mind.
Try gentle poses like:
- Cat-Cow Stretch
- Child’s Pose
- Warrior Pose (with support)
Always do yoga under supervision if you’re a beginner.
6. Resistance Band Exercises
Resistance bands can strengthen muscles without putting pressure on the joints. Focus on arms, legs, and shoulder movements.
These exercises are easy to do at home and improve joint stability.
When to Stop or Modify Exercise?
Stop the exercise if you feel:
- Sharp or sudden joint pain
- Swelling after activity
- Feeling dizzy or breathless
Dr. Ashutosh Jadhav, a Knee Replacement and Arthritis Specialist in PCMC, suggests always listening to your body and modifying exercises as needed.
Who Should Avoid High-Impact Activities?
People with advanced arthritis, joint replacements, or bone weakness should avoid:
- Running
- Jumping
- Heavy weightlifting
- Twisting movements
Instead, focus on controlled, safe routines.
Why Choose Dr. Ashutosh Jadhav for Arthritis Care?
- Expert in arthritis and joint pain treatment
- Offers non-surgical and surgical solutions
- Recommends custom exercise plans for each patient
- Over 10+ years of orthopedic experience
- Trusted by patients across PCMC, Pune
At Ayush Orthopedic Clinic, you get compassionate care and advanced treatment in one place.
Conclusion
Arthritis doesn't mean you need to stop moving. In fact, movement is medicine—if done the right way. Gentle exercises can ease your pain, keep your joints flexible, and help you live a more active life.
With guidance from experts like Dr. Ashutosh Jadhav, you can manage arthritis naturally and effectively. Begin your journey towards pain-free living—one step at a time.
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