Psoriatic Arthritis Relief through Exercise

A three-step fitness plan for strength and mobility.

Date updated: January 02, 2009
by Beth W. Orenstein
Content provided by Revolution Health Group

If you suffer from psoriatic arthritis, the thought of exercise may make you wince. However, physical activity maintains muscle strength and joint mobility, and both are needed to manage your disease.

You want to exercise regularly, but, says Stephen Lindsey, MD, head of rheumatology at the Ochsner Clinic Foundation Hospital in Baton Rouge, La., "you just don't want to overdo."

A little sore is fine, he says, "but if you're completely sore the next day, you probably did too much. A big part of choosing your exercise program, if you have psoriatic arthritis, is common sense."

Psoriatic Arthritis: The Best Exercise

Those with psoriatic arthritis know that the condition can affect different joints, from just the hands to a debilitating, deforming degree called arthritis mutilans.

Patients with psoriatic arthritis may perform three kinds of exercises:

• Strength training. These exercises are designed to increase muscle strength. The stronger your muscles, the more stable your joints. Using free weights is an excellent form of strength-training exercise. "You should opt for light weights with lots of repetition, and avoid heavy weights," Dr. Lindsey says. Do strength training exercises two to three times a week, on alternating days. Strength training exercises include two types:
• In isometric exercises, you tighten muscles without moving your joints, like holding a 5-pound weight straight out in front of your body
• In isotonic exercises, you tighten your muscles by moving your joints, like in more traditional weight training exercises, like bicep curls
• Range of motion exercises. These involve gently stretching your joints as far as you can in each direction. Performing range-of-motion exercises will help you keep your joints flexible and keep you from feeling stiff. You should perform range-of-motion exercises daily.
• Weight-bearing or endurance exercises. These exercises will improve your cardiovascular fitness and your overall health as well as your symptoms of arthritis. The best endurance or recreational exercises for people with psoriatic arthritis are walking, swimming, and biking, Lindsey says. If you are able, running is fine, too; just be sure to run on softer surfaces. Exercising at least two or three times a week for 20 minutes minimum should become your routine.
  

Psoriatic Arthritis Relief: Everybody in the (Heated) Pool

Many people with psoriatic arthritis find that warm water exercises can make them feel better. "Exercising in a pool is great because it takes the stress off your joints," Lindsey says.

You don't have to be a good swimmer to participate in water exercises. Local Ys and aquatics clubs often have classes for people with arthritis and related conditions, taught by specially trained instructors. Keep in mind that if you're using topical treatments for your psoriasis, you may need to reapply after leaving the pool.

Psoriatic Arthritis Exercise: Listen to Your Body

Your body will tell you how much exercise you need and when you're doing too much. Lindsey says it's best to start out slowly and build up your program. For example, he says, if you start a walking program, try 15 minutes the first day or two, then 20 minutes the third time and so on. "Gradually increase your time and how fast you walk, he suggests."

If you're not feeling particularly well one day, it's okay to skip your exercise routine, Lindsey says. If you are sore from a workout, take over-the-counter pain relievers like acetaminophen (such as Tylenol Arthritis) or nonsteroidal anti-inflammatories (NSAIDs) including ibuprofen (such as Motrin or Advil). "Just be sure you're not taking too much medication that could cause side effects," Lindsey says.

Psoriatic Arthritis Exercise: Talk to Your Medical Team

Because there are different types of psoriatic arthritis, your doctor, physical therapist, or occupational therapist can help you plan an exercise program that fits the severity of your illness. Seek their input and get moving on feeling better.

Medically reviewed by: Pat F. Bass III, MD,