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Wayne Hauber
Posted Tuesday, January 27, 2009 10:25 PM


 

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Last Login: Wednesday, March 11, 2009 3:29 PM
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In November of 2007, my physician recommended strengthening some of my leg muscles. I had finished a large weight loss program (115 pounds) and need to rebuild some muscle mass in my quadriceps and gluteal muscles.

I was referred to a physical therapist who gave me some great isometric exercises for my quads and some good all around strengthening exercises for my legs.

The exercises helped me a lot. I am still doing the exercises over a year later. During that year some sort of inflammatory OA flared up. I was extremely glad that I had successfully strengthened my legs.

I was able to run in the 5K run for the roses arthritis run in Ames, Iowa and the Susan Kommen run for the cure.

I've talked to a number of people about arthritis. Most acknowledge that they *should* strengthen the muscles that support their joints...but they hurt too much just now or don't have time.

So, I thought that a discussion of strength, motivation and arthritis might be relevant.

What do you think?
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Beth Axtell
Posted Wednesday, January 28, 2009 9:04 AM


 

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Excellent idea Wayne! Strengthening the muscles that support arthritic joints is incredibly important. We should get that word out to as many people as will listen to us!

It can be tough to get started when you're in pain, but as you learned, it's worth it! Once you start moving and feel the benefits, you won't want to go back.

Some days the pain in your joints may be worse than others. When that happens to me, I modify my routine for a few days. Rather than run, maybe I'll walk on an incline. Rather than doing my scheduled lower-body weighlifting routine, I'll do upper-body. Switching my cardio to swimming on days when my knees hurt is always mty best option. I'm never sorry about that decision.

Post #4181958
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Wayne Hauber
Posted Wednesday, January 28, 2009 11:08 PM


 

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I talked to a good friend last weekend who was a former track and cross country coach. He was one of the best coaches in the country and a life long runner. He had been doing some very elegant leg strengthening exercises for years which served him well.

He developed knee pain and quit doing the strengthening exercises. The strengthening exercises and running both caused pain. However, his knee pain got worse. He is now trying to return to running after taking a long break. He noticed that his leg muscles are now fairly weak and realized that he should have included leg strengthening as part of his recovery. He is convinced that he must now strengthen the muscles that support his knees in order to fully recover.

He is an extremely bright guy but even so, misunderstood the value of maintaining strength to help with his joint pain. I suspect that a lot of arthritis sufferers react in the same way and stop all exercise.

It sounds like you have found a great personal plan to maintain strength, exercise and mobility while responding to the whims of your joints. Good for you!

I think that you have found a very good way to exercise. I am not a swimmer but am wishing for warm weather...I've got a nice 10 mile route that I can use for my noon time exercise period. Bikes are a great alternative to running.
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Beth Axtell
Posted Monday, February 02, 2009 2:54 PM


 

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I agree about the bike. I use the recumbant bike at the gym occasionally and have taken one spinning class. I liked the spin class and will do it again if the gym offers it at a time that works with my schedule. Unfortunately, I'm a big chicken when it comes to riding a bike on the street. I'm afraid I'll get hit by a car!
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Wayne Hauber
Posted Monday, February 02, 2009 9:43 PM


 

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Spin classes are a great choice. My wife used to teach spin classes in the mid-1990s. So, I have a soft spot in my heart for that idea :-) I attended one of her classes back then...her students were all hard core cyclists. The class was gruelling :-)

I try hard to find county roads that I feel safe on. But I agree, some drivers are very scary. I'll only ride on fairly quiet roads.

I visited in Seattle a few years ago. I saw a number of cyclists in the middle of downtown riding in close to dense traffic. That was something I could never do.
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starshine
Posted Saturday, February 07, 2009 3:19 AM


 

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Hi all, I have been exercising most of my life except when my RA was so bad in the beginning or when I have become lazy.  I'm pretty much on track now but I noticed that my legs are in the worst shape compared to the rest of my body.  I have great difficulty with lunges which is what all my DVD's and Wii "games" want me to do.  Do you guys have any suggestions what I could do to strengthen my legs so I can eventually keep up with the lunges?  BTW, what is spinning?  Thanks for your help.  ss
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Beth Axtell
Posted Thursday, February 12, 2009 1:59 PM


 

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Hi Starshine.

Spinning is a class you can take at the gym during which you ride a stationary bike. The instructor takes you through a workout in which you increase and decrease the tension on the bike, stand up while riding, sit. Loud music.

When my knees are bothering me, I have trouble with lunges as well. Not sure if you belong to a gym, but if you do, you can try leg extensions or leg presses for quadriceps strength. I'm sure you could rig up something at home with exercise bands to simulate the leg extension movement. http://www.workoutz.com/exercise/leg_extensions_with_exercise_bands

Mind you, I'm not a fitness expert. These are just examples of what I've done for myself.

Arthritis Today has some others to try: http://www.arthritis.org/media/FIT%20Sitting%20exercises%20web(2).pdf

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Alan Flesher
Posted Wednesday, June 03, 2009 10:36 AM


 

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Wayne, I can't emphasize enough how exercise has helped me.  Start slow and gradually build up.  I enjoy the ellipitical machines best and have recently (6 months) added spinning once/wk.  If you have access to a TV and dvd player, watching movies will help with maintaining your interest.  I watch at least one movie/wk.  Additionally, I recommend that you gradually add weight training with the approval of your physican.  The ellipitical will give you leg tone and increase aerobic capacity and the weights will give you upper body tone.  Remember, its your whole body not just your legs. 

To understand the exercise process better, I recommend reading "Younger Next Year".  Good luck.  Alan

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Jane Abdoveis
Posted Friday, June 05, 2009 9:45 AM


 

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I've had rheumatoid arthritis for 27 years and usually swim 3 times a week.  It was great upper body workout, but did not do much for strengthing my lower body muscles.  I started to water walk and noticed a change immediately.  Water has 12 times the resistance of air and really makes me use my quads to walk through it.  I do best in water that hits me between my chest and waist.  The pool I use also has a ramp for handicap acess and I walk up and down the ramp 60 times, which is about 2/3 of a mile.  It works for me, with no stress on my joints.
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