Exercises for Arthritis Pain Management – A Comprehensive Guide from an Expert Pain Management Doctor

Author: Dr. Del Guercio

As the crisp fall weather sets in, many individuals with arthritis notice increased joint pain and stiffness. The colder months can aggravate arthritis symptoms, but staying active with the right exercises is crucial for maintaining joint health. At AOSMI, we encourage our patients to keep moving, even when the weather tempts them to slow down. Maintaining a regular exercise routine to strengthen joint health is a key component of arthritis pain management — especially as the seasons change.

About the Author – Thomas Del Guercio, MD, is an Interventional Pain physician with Dual Board-Certification in Pain Medicine and Physical Medicine & Rehabilitation. His goal is to help his patients get their life back by managing their pain and focus on things they love and enjoy. Dr. Del Guercio takes pride in providing care using the latest procedures and techniques in the rapidly evolving field of pain medicine. He provides compassionate care for patients suffering from a wide variety of conditions of the spine, nerves, joints and muscles. 

How Does Colder Weather Affect Arthritis?

When the temperature drops, many people with arthritis experience more joint pain, swelling, and stiffness. Here’s why:

• Reduced Circulation: Cold weather causes blood vessels to constrict, leading to less blood flow around the joints, which can exacerbate discomfort.
• Thicker Synovial Fluid: The fluid that lubricates your joints can thicken in colder temperatures, limiting movement and causing more friction between bones.
• Increased Inflammation: Fluctuations in barometric pressure and cooler air can trigger inflammation, making joints more painful and swollen.

While you can’t control the weather, you can control how you manage these symptoms. One of the best defenses against fall and winter arthritis flare-ups is staying active through exercise. 

Why Exercise is Essential for Arthritis Pain Management 

Exercise may feel daunting when you’re dealing with joint pain, but a comprehensive exercise program that includes cardiovascular and strength training, along with mobility and balance work, are proven to reduce inflammation, improve joint mobility, and build muscle support. Together, they help manage arthritis pain by enhancing flexibility, strength, and overall joint function. Here’s how exercises benefit arthritis:

• Minimized Strain: Low-impact exercises place less stress on your joints, making it easier to stay active without worsening pain.
• Increased Flexibility: These activities enhance your range of motion, which is crucial for reducing stiffness.
• Stronger Support Muscles: Strengthening the muscles around your joints helps relieve pressure on the joints themselves, offering better support and pain relief.
• Endorphin Boost: Exercise releases endorphins, which are natural painkillers and mood enhancers, helping to ease discomfort and improve well-being.

Some Exercises you can do:

1. Walking – Walking is an easy, low-impact exercise that promotes cardiovascular health, joint flexibility, and muscle strength. Stick to flat surfaces to avoid unnecessary strain. Start with short, manageable walks and gradually increase the duration and intensity. Walking 20-30 minutes a day can make a significant difference in how your joints feel.
2. Swimming and Aquatic Therapy – Water exercises are ideal for people with arthritis because the buoyancy of the water supports your body, reducing pressure on your joints. Whether it’s swimming laps or doing water aerobics, these exercises improve muscle strength, flexibility, and joint movement. A heated pool is even better, as warm water can soothe stiff muscles and joints.
3. Yoga and Pilates – Gentle movements from Yoga or Pilates help with balance, flexibility, and strength. Both practices focus on slow, controlled movements, making them ideal for individuals with arthritis. Yoga helps reduce joint stiffness while promoting relaxation, and Pilates emphasizes core strength, which takes pressure off the joints.
4. Cycling – Cycling, especially stationary cycling, offers a low-impact cardiovascular workout. It strengthens the muscles around your knees and hips without placing too much pressure on the joints. If you prefer outdoor cycling, stick to smooth, even paths, and layer up to keep your joints warm in cooler weather.
5. Strength Training – Strength training is an excellent way to build muscle around your joints, providing better support and reducing strain. By strengthening muscles, you help protect the joints, improve stability, and enhance mobility. For those with arthritis, it’s crucial to start slowly, using proper form and light weights or resistance bands. Focus on functional movements like squats and lunges, gradually increasing the weight or resistance as your strength improves. Incorporating strength training two to three times a week, in addition to low-impact exercises, can significantly improve joint function and reduce pain.

Warm up with gentle stretches or a light walk, dress in layers to keep your joints warm, and stay hydrated, even in cooler weather. Listen to your body, and if any exercise causes sharp pain, stop and reassess to differentiate between muscle soreness and joint pain. The Pain Management and Physical Therapy experts at AOSMI will work with you to build a comprehensive exercise program to help you effectively manage your arthritis pain. 

Interventional Pain Management Treatment for Arthritis

For some people with arthritis, exercise alone may not be enough to manage chronic pain. The Pain Management team at AOSMI offers several minimally invasive treatments designed to alleviate pain and improve mobility, allowing you to stay active:

• Corticosteroid Injections: These injections target inflammation directly at the source, offering relief for several months.
• Viscosupplementation: This involves injecting hyaluronic acid into the joint to help improve lubrication and reduce pain, especially in the knees.
• Regenerative medicine: Platelet Rich Plasma (PRP) uses your body’s own blood to improve joint pain and promote physiologic healing.
• Nerve Blocks: For more severe pain, nerve blocks can temporarily interrupt pain signals, offering significant relief.

Combining these treatments with a personalized exercise plan can make a profound difference in your ability to manage arthritis.

Recover from Arthritis Pain with Comprehensive Pain Management Care at AOSMI in New Jersey!

Managing arthritis doesn’t have to mean giving up your favorite activities or resigning yourself to a sedentary lifestyle. With the right combination of exercise and pain management treatment from the experts at AOSMI, you can continue living an active life—even in the cooler months. To learn more about how to best manage your arthritis pain, schedule an appointment with Dr. Del Guercio today!