Safe exercises to do during an arthritis flare
Should I rest during a flare?
Most people with arthritis will have experienced a ‘flare’ when your joints suddenly become very painful and stiff. You may also experience body symptoms such as fatigue (no energy).
Rest is important for your recovery, so you may need more rest and to modify your exercise during a flare.
Talk with your doctor or physiotherapist if you’re unsure whether you should exercise during a flare.
What are some safe exercises I can do during a flare?
During a flare it’s important to rest the affected joint(s). Do not work out on a joint that is red, hot, swollen and painful.
Instead try to gently move and stretch the affected joint(s) several times a day, to help prevent stiffness. This could be as simple as slowly raising and lowering your legs while you’re seated comfortably.
Your physiotherapist is a great person to help you understand how and when to modify your exercises during a flare. Once you understand how to do this, you will most likely be able to manage any future flares yourself.
Exercising in water may also help, as the water will naturally support any sore joints.
If you are feeling otherwise well, you can still gently exercise the rest of your body. Remember to pace yourself and don’t overdo it. Ask your doctor or physiotherapist for more information.
Tips for managing an arthritis flare
- Using heat (e.g., heat pack or warm shower) about 20 minutes before exercise can help relax the joints and relieve pain before you begin.
- After exercising, applying ice or a cold pack to your joints can help reduce swelling and inflammation.
- Massage can also improve pain and ease soreness.
During a flare you are aiming to exercise without increasing your pain level.
If a flare continues for more than a few days and the pain continues to get worse, contact your health professional. This may mean you need to adjust your treatment plan and medicines.