Exercise

Enhance and maintain physical fitness and overall health

Why is exercise important?

It’s important to keep your joints moving and your muscles strong – if you don’t use it, you may lose it. If arthritis is causing pain, you may not want to move. But this can increase stiffness and in the long term your … READ MORE

How much exercise should I do and how often?

Little and often is generally a good approach to exercise. We should all aim to do 30 minutes of exercise that makes us a bit short of breath five times a week. It’s also recommended that we spend 30 minutes a day on our feet – … READ MORE

General fitness exercises

Fitness exercises are very important to keep your heart healthy. It can be as simple as walking a bit further or faster than normal. Swimming is an excellent all-round exercise for people with arthritis. The water supports your … READ MORE

What sort of exercise is important?

You don’t need to join a gym or buy special equipment to exercise. The simplest exercises are often the best. You should try to do three main types of exercise: Stretching exercises help ease aches and pains and get the best … READ MORE

Yoga practice enhances management of knee OA

Research suggests that a tailored yoga practice can help reduce pain and improve function in patients with knee osteoarthritis. Potential mechanisms include strengthening, improving flexibility, and altering gait biomechanics. by … READ MORE

Keep moving booklet

This booklet is for people with arthritis who want to know more about how they can exercise safely. We’ll explain why exercise is helpful and important, and what types of exercise you can do. The handy poster shows you some examples … READ MORE

Stretching exercises

Stretching exercises (also known as ‘range of movement’ exercises) are designed to make sure your joints are stretched as far as they safely and comfortably can be. They’re often very simple and most of us already do some … READ MORE

Strengthening exercises

Strengthening exercises help you to strengthen your muscles so they can support your joints. To strengthen muscles we usually need to move them against some resistance. Why are strengthening exercises important? If your muscles are … READ MORE

Osteoarthritis exercises

Many people with osteoarthritis are afraid to exercise because they believe – mistakenly – that it will cause further damage to their joints. However, joints are designed to move and inactivity is harmful to the tissues in and … READ MORE

Knee pain exercises

Simple exercises to increase movement or begin working the muscles. Start with ‘low impact exercises’ (non-weight-bearing, i.e. sitting or lying on the floor, sofa or bed) and build toward weight-bearing exercises and functional … READ MORE

Elbow pain exercises

Elbow pain is a very common problem but it’s not usually a sign of arthritis or any other underlying medical condition. Visit Arthritis Research … READ MORE

Shoulder pain exercises

Stretching and strengthening exercises. Taking painkillers before you exercise can help you stay active without causing extra pain. Visit Arthritis Research … READ MORE

Neck pain exercises

Start exercising gently and increase gradually. You should not try to push hard to get rid of pain. A little discomfort is common when starting a new activity or exercise, especially if you have not been active for some time, as your … READ MORE

Knee pain in young adults

Patellofemoral pain syndrome. As many as 1 in 3 young adults experience knee pain at some time or other. This is commonly caused by imbalances in the muscles surrounding the knee which affect the kneecap (patella). Visit Arthritis … READ MORE

Back pain exercises

Start exercising gently and increas gradually. You should not try to push hard to get rid of pain. A little discomfort is common when starting a new activity or exercise, especially if you have not been active for some time, as your … READ MORE

Ankle sprain exercises

Information in this exercise sheet should be used as a guide to recovery – following a simple ankle sprain. It will not treat all ankle problems. It is ideal for use after you have seen your doctor or physio- therapist and been … READ MORE

Gardening and arthritis

Gardening doesn’t have to be a problem if you have arthritis, and it can play an important part in keeping up your physical activity. In this booklet we’ll look at how garden layout, the right tools and pacing techniques can help … READ MORE

Everyday living and arthritis

You may find that arthritis makes everyday life more challenging at times. In this booklet we’ll go through each room in your home and give you tips on making changes to make life easier. We’ll advise you on what to look for when … READ MORE

Hydrotherapy and arthritis

It’s well known that swimming is a good form of exercise for people with arthritis, but you don’t have to be able to swim to enjoy the benefits of exercising in water. This booklet aims to explain how and why hydrotherapy is used … READ MORE

Arthritis Research UK exercise sheets

This series on practical exercise is a tribute to Arthritis Research UK, the leading UK funder of research into the cause, treatment and cure of arthritis. The guides included here were some ten years in the making. The common … READ MORE

Plantar fasciitis: How to heal the sole

For athletes, plantar fasciitis is one of the most common sources of heel pain. The plantar fascia is a ligament that connects your heel bone to your toes. Strain to the fascia weakens it, causing pain and swelling in the heel. It … READ MORE

Custom Adjustable OA Defiance Knee Brace

Bradley Nash on the court during a volleyball game. Submitted photo by Bahram Mark Sobhani for the WAC – All Rights Reserved Jul 13 DonJoy’s® premier Custom OA product. It is designed for the active OA patient, is … READ MORE

Knee conditioning program

This knee conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for lifelong … READ MORE

Hip conditioning and exercise

This is a general conditioning program that provides a wide range of exercises. To ensure that the program is safe and effective for you, it should be performed under your doctor’s supervision. Talk to your doctor or physical … READ MORE

Foot and ankle conditioning program

This foot and ankle conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program for … READ MORE

Rocky Mountain Adaptive Sports Centre

Rocky Mountain Adaptive provides adaptive sport camps for individuals of ALL abilities. The Rocky Mountain Adaptive Sports Centre offers all the fantastic summer and winter sports and adventure activities available in the Canmore, … READ MORE
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