Uh-Leave Arthritis!
“These adaptations result in increased muscle fibre activation efficiency and firing rates, bringing about rapid gains in strength.”
Brooklynn Reid, Bachelor of Kinesiology Practicum Student
To all of you wondering how to improve your arthritis.... I think I've cracked it. “Rheumatoid arthritis (RA) is a symmetric polyarticular arthritis that primarily affects the small diarthrodial joints of the hands and feet” (Firestein, 2003). Understanding exercise modalities suitable for individuals experiencing RA is essential. Arthritis may make individuals hesitate to participate in resistance exercises, subsequently making stability and strength decline. Therefore, promoting the benefits of resistance training for those experiencing RA is highly important.
Arthritis is prevalent in the older populations. For people over the age of 65, 12% have reported arthritis-related limitations for physical activity (Minor & Lane, 1996). Daily tasks require muscular strength and energy, although both may be impaired due to age-related changes in the neuromuscular system (Miszko et al., 2003). Speed & Campbell (2012), have found that grip strength exercises in those with arthritis show functional improvement and increased strength, while also experiencing a lack of muscle mass gain. Thus, improvement may be hard to measure aesthetically.
Activities of daily living require muscular strength and endurance, although both may be impaired due to age-related changes and degenerative diseases in the neuromuscular system (Miszko et al., 2003). It is possible to gain strength without gaining the physical appearance, as this is solely a neural adaptation (Speed & Campbell, 2012). In the first 2-3 weeks of a progressive strength training program, a few muscular adaptations occur (Speed & Campbell, 2012). However there are changes to the functionality of the nervous system such as: neural adaptation, increased levels of neural activity, neural disinhibition, and motor learning (Speed & Campbell, 2012).
These adaptations result in increased muscle fibre activation efficiency and firing rates, bringing about rapid gains in strength (Speed & Campbell, 2012). According to Minor & Lane (1996), if a person with arthritis can do 8 to 10 repetitions of a specific set of exercises within a duration of 15 minutes, they will then be able to add a short aerobic portion (about 5 minutes), eventually expanding to 10 to 30 minutes. If arthritis flares up, subsequently increasing joint pain, individuals can reduce aerobic activity and perform only the warm-up routine until the flare up symptoms reside (Minor & Lane, 1996). If executed properly, there will be an increase in muscular strength and function thus reducing the risk of joint pain (Minor, & Lane, 1996).
The concept of circuit-resistance training is fitting for people with arthritis as it is performed at repetitions to mild fatigue (Minor, & Lane, 1996). Circuit training is designed to improve both the upper and lower body strength and provide an effective endurance workout (Minor, & Lane, 1996). Circuits allow easy progression based feedback, so we can work together (Minor, & Lane, 1996). We're here for joint support.
References:
Firestein, G. S. (2003). Evolving concepts of rheumatoid arthritis. Nature (London), 423(6937), 356-361. doi:10.1038/nature01661
Minor, M. A., & Lane, N. E. (1996). Recreational exercise in arthritis. Rheumatic Disease Clinics of North America, 22(3), 563-578. doi:10.1016/S0889-857X(05)70288-X
Miszko, T. A., Cress, M. E., Slade, J. M., Covey, C. J., Agrawal, S. K., & Doerr, C. E. (2003). Effect of strength and power training on physical function in community-dwelling older adults. The Journals of Gerontology. Series A, Biological Sciences and Medical Sciences, 58(2), 171-M175. doi:10.1093/gerona/58.2.M171
Speed, C. A., & Campbell, R. (2012). Mechanisms of strength gain in a handgrip exercise programme in rheumatoid arthritis. Rheumatology International, 32(1), 159-163. doi:10.1007/s00296-010-1596-x