Last issue:
IS OSTEOARTHRITIS REALLY CAUSED BY "WEAR AND TEAR"?
WHAT HAPPENS WHEN YOU DON'T MOVE ENOUGH?
WHAT TYPE OF EXERCISE IS BEST?

This issue:
ISN'T REPEATED STRESS ON THE JOINTS HARMFUL?
CUSHION THE IMPACT, LIGHTEN THE LOAD
WARM UP AND STRETCH
PROGRESS MAY BE SLOW
RECOMMENDED READING

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ISN'T REPEATED STRESS ON THE JOINTS HARMFUL?

Perhaps the most persistent myth about arthritis is that people
should avoid physical activity because it will lead to further
degeneration. The opposite is actually true. In a recent study of
millworkers, seamstresses, and local coal miners by Norton Hagler,
M.D., professor of medicine at the University of North Carolina, the
conclusion was: "There is no solid evidence that the repetetive use
of joints causes damage to joints, muscles, or nerves."


CUSHION THE IMPACT, LIGHTEN THE LOAD

Although care should be taken to avoid high-impact activities, good
equipment (such as well-cushioned running shoes and walking shoes)
will aid in shock absorption. Weight loss is another beneficial
measure. The less you weigh, the less stress on the joints when you
move.


WARM UP AND STRETCH

It's especially important to start each exercise session with a good
warmup to ease gently into exercise. Some gentle stretching and
range-of-motion exercises both before and after the workout help
prevent soreness and undue stiffness. Heat application (such as a
hot shower, bath, jacuzzi, or even toical applications such as Tiger
Balm*) before and after exercise can feel great and improve range of
motion.


PROGRESS MAY BE SLOW

Be patient. Slow progress is to be expected, especially if you've
had arthritis for a long time. Expect some setbacks in any exercise
program, but keep at it - the benefits will come. Remember, if
weight training exercise produces pain that lasts longer than a few
hours, cut back on either the repetitions performed or the weight.
If cutting back doesn't help, choose a different activity that works
the same joints and muscles, but does not cause pain. Also, exercise
helps you *maintain* what strength and flexibility you already have,
even if you don't improve that much.


* Tiger Balm is a penetrating, heat-producing salve from China (in
use for over 100 years).

** Information taken from GETTING IN SHAPE: Workout
programs for men and women - Bob Anderson, Ed Burke,
and Bill Pearl