February 8, 2025

Psoriatic Arthritis Exercise Mistakes to Avoid

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Although this may be the last thing you need to do, it is active to remain an integral part of psoriatic arthritis. Regular physical exercises not only help improve symptoms such as pain and fatigue, but also helps to maintain flexible joints, and the muscles are strong. This can even improve your general quality of life.

While the correct types of exercises can have a strong useful effect, physical exercises can actually aggravate psoriatic arthritis. So be sure to avoid these general exercise errors.

1. You are not working on muscle strength

“One of the things that can be aware of what many people do not do is the importance of strengthening,” says Chris Sobe, doctor of philosophy, physiotherapist at the Medical Center of the University of Ohio in Columbus.

“Basically, the stronger your muscles, the better they can absorb shock and control movements,” he explains, “which ultimately minimizes stress on the actual joint.” Some studies have shown that people with psoriatic arthritis, who are engaged in strength training in their exercises twice a week, improve the quality of life and functional physical shape compared to those who do not conduct strength training.

Dr. Sobe notes that it is important not to start with too much weight or resistance. Instead, start with intensity, which does not feel too complicated, and do more repetitions of exercises than you could with higher weight.

2. You do not get enough aerobic activity

What is important, like strength training, it is equally important to perform aerobic exercises.

If you have experienced discomfort in the joints when performing aerobic exercises with moderate exposure, such as running a cowardly, you may have a temptation to miss cardio, the sausage says. But options with lower exposure, such as elliptical machines, stationary bicycles, rowing machines and pool exercises, can increase your health without overloading the joints.

As an alternative, you can use lighter weights for strength training and make them in a chain – conducting only short, temporary pauses between actions – to achieve cardiovascular benefits, he notes.

3. You focus on exercises with high exposure

The flask says that running and jumping cannot be good options if you have psoriatic arthritis, because they can strain your joints and accelerate the inflammatory process.

He notes that the stress that you apply to your joints equal to doubling the weight of your body when walking, but five to eight times the weight of your body with a pipe.

“This is a great stress for the joint, which is annoyed or inflamed,” says the sausage. “From the legs into the spine and into the spine in the spine, penetrating into the spine.”

Any type of jumping or fast resistance activity can be even worse for your joints. “These events will simply not be tolerant in most people with joint problems,” he says.

But some studies have shown that high -intensity interval training (HIIT) can be safe and useful for people who have psoriatic arthritis.

So, if Hiit is what you are interested in, think about talking to your doctor or physiotherapist about safe ways to include him in the exercises.

4. You do not work on balance

The lack of balance, says the sausage, “as a rule, this is what leads to a fall, and the lack of strength, as a rule, prevents you from catching yourself.”

According to him, it is often to lose strength and balance with age or as an inflammatory state, such as psoriatic arthritis. But you can take steps to work on improving your strength and balance. This means, to some extent, that you can “minimize the progression of any arthritic changes that you have,” says the sausage.

Make sure you will turn on the exercises with the balance in your general training plan.

Try to do yoga or tai-chi, as well as stretching exercises before a more difficult training or on a restrained day of exercise.

5. You miss a warm -up

You should never jump directly into a hard training. Instead, force your muscles in a more relaxed way within five -10 minutes, for example, by stretching or walking before increasing the intensity.

The sausage says that many of his customers believe that heating and stretching help eliminate rigidity and soreness. This not only prepares your muscles for training, but also gives you energy and motivation for exercises in such a way that they feel satisfying.

6. You are promoting movement restrictions

When you have inflammation of the joints, you cannot move all your limbs through the entire range of movement.

This is an important consideration when making a decision on what exercises to do.

According to the flask, in particular, when severe training, the search for various movements that do not contain pain should be your goal. As soon as you successfully perform activities for a while, “you can ultimately slowly begin to increase the range of movement that you can move weight.”

7. You are super -expert

Although it can be tempting to give yourself a strict training, this is not a very good idea if you have an inflammatory state, such as psoriatic arthritis.

“The key is to listen to your joints during exercises,” says the sausage. “And what is even more important, how is it felt later?”

Despite the fact that a certain level of discomfort after training is normal, you should never be above four in pain from zero to 10, he says that “where 10 go to the hospital, and zero does not hurt at all.” If you experience something above four, the sausage notes, you risk aggravating inflammation.

8. You do not use the correct shape

Depending on which joints have the greatest rigidity and pain, you can instinctively change the way your body is arranged during exercises – especially with strength training. This is especially true for people with shoulder or knee problems, the sausage says.

According to him, the use of a “faulty movement scheme” can lead to an even larger number of problems with muscles and joints, therefore, if you have significant joint pain or limited movement, it is important to work with a coach or physiotherapist to make sure that your form is true.

If you have problems using the correct form for certain exercises, “we would have kept away from them, based on how you felt and what we saw,” the sausage notes.

9. You do not consider manual restrictions

If you have pain or hardness in your fingers, it can be more difficult to perform a number of exercises on strength training, especially if it is associated with free weights.

To safely use free weights, “you must grab and hold them,” says the sausage. If you have problems with your hand, you may need to adhere to very lightweight weights, he notes.

Many exercises offer the best alternative, he adds, since the handles cannot be dropped, and sometimes they only require the pushing of the inside of the hand instead of grabbing with fingers. Even cars that are associated with traction may not require complete adhesion.

According to the sausage, another good alternative – this uses resistance strips that can be bloomed around the wrist or hand. This can help you gradually build power without straining the joints in your hands.

In any case, according to him, you must work on your grip if it is broken. “If you ignore this, it will ultimately deteriorate.”

10. You miss the holidays

If you are painful from the training that you did on the previous day, you must calm down, the sausage says. This does not necessarily mean to be sedentary. Just does not crush himself.

“You could definitely take a day off and bring [your pain] Up to two or zero, ”he says, adding that just heating and conducting some segments can also work miracles to help reduce rigidity and soreness.

According to the sausage, you will even want to plan a training procedure that alternates between heavier and more easy training. For example, perform stretching exercises and balance the day after aerobic or strength training. A light bike can also be a good way to continue to leave the days, he notes.

Applying heat or ice to inflamed muscles can help your body recover while you are resting. Ice is good immediately after exercises if you have pain in the joints. But heat is better to weaken narrow joints and relieve sick muscles after training.

11. You do not remain hydrated

“A lot of water” is what you need to go, says the sausage, not only with a lot of training or sweat, but also during the days of rest.

In addition to replenishing the liquids lost during training, the stay of hydrated helps to wash toxins from your body, which helps to fight inflammation. Moreover, drink enough water can help lubricate your joints.

Although you should not drink water in quantities that feel uncomfortable, as a rule, with a good idea to drink water during the day. When you feel thirsty or notice that your mouth is dry, he says that this is a sign that you are already dehydrated.

Water is a key, but the arthritis also recommends tea (although I have in mind the content of caffeine), smoothies, milk and other drinks to remain moisturized.

12. You forget the roles of a diet

The sausage notes that a healthy, balanced diet is useful for the treatment of psoriatic arthritis as a whole. But when you train, your muscles also need a variety of nutrients to effectively move and become stronger.

“Cutting off sugar and processed foods and the use of high-quality food in general-fruits and vegetables, lean meat are simple strategies that can help minimize inflammation,” he says.

Maintaining a healthy weight is also important for people with psoriatic arthritis, because lower body weight has less pressure on the joints. In addition, the presence of obesity can affect how well the treatment works, especially if you take biological drugs.

If you are not sure how you should eat to support your exercises and general health, ask your doctor to see a nutritionist or nutritionist.

Removal

When you experience joint pain and fatigue, physical exercises can feel like the last thing you want to do. But to remain active can actually help maintain flexible joints, strengthen muscles and improve the symptoms of psoriatic arthritis.
The inclusion of a combination of aerobics, strength training and balance exercises is important for a comprehensive program of exercises with psoriatic arthritis. Working with a physiotherapist can help you deal with appropriate equipment and shape.
It is equally important to listen to your body, to know your restrictions and relax as necessary in order to avoid a deterioration in the symptoms of psoriatic arthritis. And do not forget to stay moisturized and good nutrition!

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