How Massage and Exercise Can Help Arthritis
In my experience, the combination of Exercise and Massage in the one session is the best treatment for Arthritis. In Canberra, you have access to such a service.
Located in Weetangera, Belconnen, my clinic is in a unique situation to provide movement through supervised exercise, followed by a Massage or Soft Tissue Therapy.
Of course, you know you have to move, but you also know it may hurt afterwards. Let's ease the pain of movement by down-grading the pain sensations through some massage, straight after exercise.
Building this sequence of exercise and tissue work will ease your pain over time.
Let's look at Massage and Exercise a bit more in depth.
What are the benefits of massage for arthritis?
Massage involves the manipulation of tissues, using pressure, tension, motion or vibration. It targets the soft tissues of the body, such as muscles, tendons and ligaments. Massage can be done manually - using hands, fingers or elbows - or with mechanical aids.
Massage can help:
- alter pain through sensory stimulation
- ease muscle tension
- improve circulation and reduce swelling
- increase the body’s production of natural pain-killing endorphins, and
- improve sleep and immune function.
There have been many scientific studies on the benefits of massage specifically for arthritis. From these studies, it appears that massage has a short term pain-relieving benefit for people with arthritis-related pain.
Massage may also help to temporarily improve the mobility of joints and muscles affected by arthritis. Massage can indirectly reduce inflammation or joint damage from arthritis by reducing pain and increasing mobility in different areas of the body.
Why is Strength Training important for arthritis?
Muscle weakness and wasting is very common in arthritis, as a result of pain and difficulty moving.
It is common to feel very fatigued (tired) and have less stamina (not be able to do as much as you used to be able to do).
These factors can also contribute to lower levels of activity, poor balance and loss of independence. Research has shown that people with arthritis can safely participate in strength training and can prevent, and even reverse, muscle weakness.
Regular strength training, under the supervision of a qualified health or exercise professional, is recommended as part of an exercise program for people with arthritis.
What are the keys to successful strength training? To get the most benefit from strength training, you need to:
- Start with close supervision from a qualified health or exercise professional who understands arthritis, ideally an exercise physiologist.
- Learn the right way to do the exercises to prevent injury or making your condition worse.
- Work with your health or exercise professional to figure out how much resistance to add, and how to adapt the exercise or resistance if it is too difficult.
- Keep challenging your muscles by gradually adding more resistance, doing more repetitions (numbers)of the exercise and regularly changing the exercises in your program.
The Best Resources for Arthritis Treatment in the Canberra Area
We've put together a list of resources for the management of Arthritis, with links to useful websites, information and articles.
As mentioned above, Accelr8 Rehab is the best place for you if you need to start exercising and managing your Arthritis. Exercise Physiology prescription along with massage is a great combination for your pain.
Read our detailed article on How to Reduce Knee Osteoarthritis Pain with Exercise in Canberra.
Arthritis, Pain Support and ME/CFS ACT are here to support you with any sort of chronic pain condition including arthritis, neuropathic pain, the effects of osteoporosis, and any fatiguing condition including Myalgic Encephalomylitis and Long COVID, or anything else that you want to bring to us. There is no condition that is too little or too big for us to help you with.
Arthritis, Pain Support and ME/CFS ACT will help you in practical ways such as:
- exercise physiology
- occupational therapy
- small group land based exercise classes
We can also help you through:
- group or individual education on the root causes of pain and how to improve your quality of life
- support groups
- individual support
Arthritis, Pain Support and ME/CFS ACT offers individual appointments with all our allied health practitioners, and we welcome people who utilise the NDIS, DVA and My Aged Care.
Give us a call today and we can explore how we can best help you to build a better you. Contact:
- Building 18, 170 Haydon Drive, Bruce ACT
- Building 1, Collett Place, Pearce
- Phone 1800 011 041
- Email [email protected]
- Arthritis ACT Facebook page
A range of exciting and dynamic exercise programs are available with Arthritis, Pain Support & ME/CFS ACT. Exercise programs are suitable for beginners and those more familiar with exercise.
My Exercise – Group based exercise classes run by Exercise Physiologists and Physiotherapists. These classes are carefully designed to help you achieve specific health goals.
GLA:D Program – GLA:D® (Good Life with Arthritis: Denmark) is a unique education and exercise program developed by researchers in Denmark for people with hip or knee osteoarthritis symptoms. Classes sizes are kept small for quality support and all are run by GLA:D trained physiotherapists.
Hydrotherapy – Water based exercise group exercise sessions with both self -led and instructor led options available.
Nordic Walking – It’s walking with sticks! Nordic Walking is an aerobic exercise course that will teach you foundational skills to ensure you get the most out of your walking by working your upper and lower body. One-to-one initially with the option of group sessions once education complete.
Strength and Balance – Entry level exercise program designed to improve balance, flexibility, strength and increase confidence in completing everyday tasks.
Tai Chi – A low impact exercise that improves strength, flexibility and balance. Safe, easy to learn routines suitable for all exercise levels.
Yoga/Chair Yoga – Exercise classes designed to improved muscle tone, promote better breathing habits, reduced stress and improve general sense of well-being. Suitable for all exercise and mobility levels being offered both in the traditional style and also seated in a chair.
Pilates – Mat Pilates is a low-impact floor-based exercise program focusing on increasing core stability, control, and overall strength.
The term arthritis literally means inflammation of a joint, but is generally used to describe any condition in which there is damage to the cartilage. Inflammation is the body’s natural response to injury. The warning signs that inflammation is present are redness, swelling, heat and pain.
The cartilage coats the joint surfaces to absorb stress, and allow smooth joint movement. The proportion of cartilage damage and synovial inflammation (the lining and fluid in the joint capsule) varies with the type and stage of arthritis. Usually the early pain is due to inflammation. Later in the disease, pain is from the irritation of the worn joint structures and inability of the joint to move properly.
What are the different types of arthritis?
There are over 150 different types of rheumatic diseases. e.g., Osteoarthritis, Rheumatoid Arthritis.
The most common form of arthritis. It is often referred to as wear and tear arthritis as it involves the thinning and breakdown of the cartilage lining, which cushions and protects the joints, where two bones meet.
The bone may lose shape and thicken at the ends or produce bony spurs. It causes pain in the joints and surrounding soft tissues and limits the range of movement of a joint. Osteoarthritis affects many joints including the large, weight bearing joints of the hips and knees and also the spine, hands, feet and shoulders. There are several reasons for the development of osteoarthritis including age, being overweight, heredity factors, and joint damage from a previous injury or during early development of a joint. The severe pain of osteoarthritis can be very fatiguing and disabling.
This is an auto-immune disease in which the body’s immune system (the body’s way of fighting infection) attacks healthy joints, tissues, and organs. Occurring most often in women of childbearing age (15-44), this disease inflames the lining (or synovium) of joints. It can cause pain, stiffness, swelling, and loss of function in joints. When severe, rheumatoid arthritis can deform, or change, a joint.
Rheumatoid arthritis affects mostly joints of the hands and feet and tends to be symmetrical. This means the disease affects the same joints on both sides of the body (like both hands or both feet) at the same time and with the same symptoms. No other form of arthritis is symmetrical. About two to three times as many women as men have this disease.
Fibromyalgia is a condition associated with generalised muscle pain and fatigue. It is often described as a form of "soft tissue rheumatism", which means it is a condition that causes pain and stiffness around the joints and in muscles and bones. It does not cause inflammation.
A form of arthritis. The joints appear painful, tight and swollen. The pain is caused by needle shaped micro-crystals which can destroy the joint cartilage. When a person has gout, they have higher than normal levels of uric acid in the blood. The body makes uric acid from the foods we eat. Too much uric acid causes deposits, called uric acid crystals, which form in the fluid and lining of the joints. If the kidneys don’t work properly then you can’t get rid of the uric acid in the urine as you should. The result is an extremely painful attack of arthritis. People often inherit gout and although we don’t know why, Maori and Pacific island peoples are more likely to get gout.
The joint most commonly affected is the big toe.
Arthritis can be caused by an infection, either bacterial or viral. When this disease is caused by bacteria, early treatment with antibiotics can ease symptoms and cure the disease.
Reactive arthritis. This is arthritis that develops after a person has an infection in the urinary tract, bowel, or other organs. People who have this disease often have eye problems, skin rashes, and mouth sores.
Systemic lupus erythematosus
Also called lupus or SLE is a form of arthritis which affects joints, muscles and other parts of the body. It is one of the autoimmune rheumatic diseases. In people with autoimmune diseases, antibodies are produced which act against certain body tissues and cause inflammation.
There are two main form of Lupus: Discoid Lupus which affects only skin, and Systemic Lupus which involves the joints and sometimes the internal organs as well. Lupus (Latin for wolf) takes its name from the fact that it can cause serious rashes across the cheeks and nose (rather fancifully resembling the face of the wolf) (Arthritis NZ)
A term used to describe a form of arthritis that mainly affects the joints of the spine. However it may affect other parts of the body, e.g. hips, shoulders, knees or ankles. It causes inflammation outside the joint where the ligaments and tendons are attached to the bone, whereas in most forms of arthritis the inside of the joint is inflamed. It usually affects the little joints between the vertebrae of the spine and tends to diminish the movement which takes place at these joints. It affects younger people, teenagers to mid thirties and more men then women.
Juvenile rheumatoid arthritis
The most common type of arthritis in children, this disease causes pain, stiffness, swelling, and loss of function in the joints. A young person can also have rashes and fevers with this disease.
Means rheumatic pain in many muscles, results in severe stiffness and pain in the muscles of the neck, shoulders, lower back, buttocks and thighs. Other symptoms may be fatigue, loss of weight, night sweats and fever. Visual disturbance may indicate temporal arteritis or Giant cell Arteritis.
Causing inflammation and weakness in the muscles, this disease can affect the whole body and cause disability.
Is an inflammatory arthritis associated with psoriasis, a chronic skin and nail disease. Psoriatic arthritis affects about 10% of people with psoriasis. It can affect single joints, usually of the fingers or toes, as well as wrists, knees, ankles and sacro iliac joints of the spine.
This condition involves inflammation of the bursa, small, fluid-filled sacs that help reduce friction between bones and other moving structures in the joints. The inflammation may result from arthritis in the joint or injury or infection of the bursa. Bursitis produces pain and tenderness and may limit the movement of nearby joints.
Also called tendonitis, this condition refers to inflammation of tendons (tough cords of tissue that connect muscle to bone) caused by overuse, injury, or a rheumatic condition. Tendinitis produces pain and tenderness and may restrict movement of nearby joints.
Osteoarthritis is caused by the wearing out of the cartilage covering the bone ends in a joint. This may be due to excessive strain over prolonged periods of time, or due to other joint diseases, injury or deformity.
Primary osteoarthritis is commonly associated with ageing and general degeneration of joints.
Secondary osteoarthritis is generally the consequence of another disease or condition, such as repeated trauma or surgery to the affected joint, or abnormal joint structures from birth.
Some people may have developmental or congenital abnormalities of the joints that may cause early degeneration and subsequently cause arthritis.
Predisposing factors to Osteoarthritis
- Injury and joint trauma- in the knee from fractures and torn ligaments and cartilage (menisci)
- Mechanical stress
- Deformity and malalignment in the hip, growth abnormalities or childhood hip problems
- Prior inflammatory disorders
- Endocrine and metabolic disorders
There are more than 150 different forms of arthritis. Symptoms vary according to the form of arthritis. Each form affects the body differently. Arthritic symptoms generally include swelling and pain or tenderness in one or more joints for more than two weeks, redness or heat in a joint, limitation of motion of a joint, early morning stiffness, and skin changes, including rashes.
Doctors diagnose arthritis with a medical history, physical exam, x-rays and blood tests. There is no blood test for osteoarthritis.
What you can do?
- Consult a doctor to determine the type of arthritis you have. Treatment will depend on a correct diagnosis.
- Take medication as recommended by your doctor
- Rest/ and or exercise. A balance as advised by your doctor or health professional.
- Protect your joint/s from further damage.
- Pain relief such as heat or cold therapy
- Weight control to prevent extra stress on weight bearing joints
- Maintain your general health and well being.
What your doctor can do for you?
There is no cure for arthritis, so beware of ‘miracle cures’. Your doctor may prescribe anti-inflammatory medicine. They may recommend occupational therapy or physiotherapy, which includes exercises and heat treatment. In severe cases, surgery may be suggested, such as a hip or knee replacement. The type of surgery will depend on your age and severity of the disease. In the elderly with severe arthritis, joint replacement can give good results.
Initial treatment for osteoarthritis is conservative with a balance of rest and exercise, avoiding vigorous weight bearing activities, education in arthritis management, support, and joint protection such as walking aids or braces, and non invasive pain relief techniques. Pharmacy measures include analgesic and anti- inflammatory medication, complementary medication, possibly injections into the joint of cortisone/ corticosteroids. OA should be managed with combined non pharmacological and pharmacological approaches.
Treatment of osteoarthritis focuses on decreasing pain and improving joint movement, and may include:
- Education and understanding
- Exercises to keep joints flexible and improve muscle strength
- Support, from health professionals and family
- Joint protection, to prevent stress or strain on painful joints e.g. suitable foot wear
- Weight control to prevent extra stress on weight bearing joints
- Physiotherapy and/ or heat or cold treatments.
- Medication approaches i.e. anti inflammatory gels/rub ons, the use of non steroidal anti inflammatory medication, non narcotic analgesics such as paracetamol and complementary and alternative medications such as glucosamine with or without chondroitin and injections of glucocorticoids into the joint if needed
- Surgery to relieve chronic pain in damaged joints.
Exercise is very important because it increases lubrication of the joints and strengthens the surrounding muscles, putting less stress on joints. Exercise in heated swimming pools-hydrotherapy-can bring enormous relief from pain and stiffness. Also studies have shown that exercise helps people with arthritis by reducing joint pain and stiffness and increasing flexibility, muscle strength and energy. It also helps with weight reduction and offers an improved sense of well-being.
Can special diets treat arthritis?
But what if you have arthritis – are diet and nutrition still such a simple matter? Can what you eat cure your arthritis? Can food prevent it from occurring? Are there foods that can cause your arthritis to ‘flare’ or go into remission? What role do vitamins and nutritional supplements play in the treatment of arthritis? Will losing (or gaining) weight help ease your symptoms? Will taking powerful anti-arthritic medications affect your appetite or your ability to eat certain foods?
These are the sorts of questions that people with arthritis often ask, and they’re valid questions. Some questions "Can what you eat cure your arthritis?" have simple answers "No". Some questions "Are there foods that can cause your arthritis to ‘flare’ or go into remission?" aren’t so straightforward. "Perhaps…"
Most of what you need to know about diet and nutrition is common sense; healthy eating is pretty much the same for anyone, whether you have arthritis or not. But there are exceptions.
From learning about the importance of exercising regularly to fully understanding your arthritis medications, the information contained in this section is meant to provide you with insights, information and tips that can be used by you to help make living with arthritis a little bit more manageable.
For people with arthritis, learning to make it part of your life can be difficult. But learning as much as you can about your particular type of arthritis and actively working with your arthritis treatment team are two very effective ways of regaining control over your life. There is plenty of information, some specific to arthritis and some not, that can be very helpful to someone facing the challenges associated with having a chronic or lifelong disease.
Our suggestion is – don’t let arthritis beat you. Take control. How? Arm yourself with as much information as possible. Learn from the experiences of others in similar circumstances. What we’re presenting here is a virtual toolbox of tips for living well with arthritis. Some may work for you one day and not the other. Some may work for you but not others. That’s why we’ve tried to cover several topics.
There are plenty of tools or tips here. Use them or refer to them when you need them. Call upon them when you require help.