Dealing with Arthritis

Pittsburgh 55+ Magazine
Mar 17
3 min read

By Megan Stein, PT, DPT, Life in Motion Gym

Statistics show that over half of adults will develop arthritis in their lifetime. For the millions of people living with arthritis, the natural instinct during a flare-up is to rest. However, clinical guidelines emphasize a shift in thinking: movement is actually a vital part of your treatment plan.

While arthritis causes joint pain and stiffness, inactivity often makes these symptoms worse by leading to muscle weakness, decreased range of motion, and less joint lubrication.

Regular, low-impact exercise provides several benefits for arthritic joints:

Lubrication: Movement helps circulate synovial fluid, which acts as the joint's natural oil, reducing friction and stiffness.
Support: Strengthening the muscles around a joint takes the mechanical load off the joint itself.
Inflammation Control: Recent research indicates that exercise can modulate systemic inflammation as well

To get the most out of your routine while staying safe, we recommend the following approach:

Start Low, Go Slow: Begin with just 5–10 minutes of activity and gradually increase as tolerated.
Modify During Flares: If a joint is inflamed or more painful, switch to gentle stretching, nonweightbearing, or water-based exercises
Use pain as your guide: It’s normal to feel some soreness. However, if your joint pain is significantly worse than it was before you started or soreness lasts more than 24 hours, you likely overdid it and should scale back next time.
Consistency over Intensity: 150 minutes of moderate activity per week is the goal, but even short bursts of movement throughout the day can provide cumulative benefits.

If you or your loved ones are affected by arthritis, joint pain, functional limitations, or just need to stay active with some expert guidance, don’t hesitate to reach out to us. We offer one on one sessions, group fitness classes, and will be offering several workshops in the upcoming months. See our list of upcoming events below. Our mission is to keep everyone moving and independent as they age and be able to enjoy life to its fullest!

Upcoming events:

April 6th and 13th, 11:30-12:30
- Lowback Workshop: A focused 2 part workshop of education and exercise for the lowback
April 16th, 11:30-12:30
- Speaker Series: Blackburns is back! Come and learn about how they can be of assistance and what equipment they offer for the home and more.
April 30th, 11:30-12:30
- Self Defense class with Lioness Martial Arts: All ages and levels welcome! Able to adapt to your mobility level while still learning some self defense moves.
April 30th, 12:00-2:00
- Open House: Come by and see our gym! Take a tour and learn more about what we offer. Light refreshments will be provided.
May 4th and 11th, 11:30-12:30
- Hip and Knee Workshop: A focused 2 part workshop of education and exercise for the hip and knee
May 14th, 11:30-12:30
- Speaker Series: Learn about your pelvic floor and how physical therapy could be helpful!
May 21st, time is TBD
- 5-Week Lowback Group Class: This is your chance to take what you learned from the Lowback Workshop and put it into practice. Even if you did not take the Lowback Workshop and are interested in how to improve your strength and decrease your pain then this is a good class to try!