Patients with arthritis are often caught in a vicious cycle. They hurt. As a result they reduce their activity level which leads to weakness and atrophy of muscles. When muscles no longer are strong enough to protect joints, pain intensifies. And so on.
Often neglected is the role of the muscles that help us in our quest to remain upright against the forces of gravity. Achieving balance is important because it helps strengthen the muscles that protect our weight-bearing joints. It also helps prevent falls.
The first exercise is the assisted leg raise. Stand with a chair to one side of your body. Make sure the chair is sturdy While holding onto a chair with one hand, slowly lift the opposite leg with the knee bent. As the knee approaches hip height, hold the position for 10 seconds. Then slowly straighten the knee and hold for another 10 seconds before letting the leg down slowly straighten the leg out in front and hold for 10 seconds. Repeat this two times then do the opposite leg.
Another exercise is to stand with a chair to the side. Hold onto the back of the chair with the nearest hand. Than rock up onto your toes. Hold for ten seconds. Then slowly rock back onto your heels and hold for ten seconds. Repeat 5 to 10 times.
The “sobriety walk” is another good balance exercise. Walk heel to toe along an imaginary straight line for 10 steps forward. Then do ten steps backward.
The Swiss ball is another good balance tool. The advantage of using a Swiss ball is that it strengthens the core muscles at the same time it helps with balance. You should only think about using this after you have been working on other balance exercises. Contact a physical therapist who will help you use this properly.
T’ai chi, an ancient Chinese form of exercise, is another form of exercise that is helpful. This modality involves a series of slow rhythmic movements that move joints through a range of motion. The body remains centered while gentle shifts of weight take place. There is very little impact and almost no stress on joints. Yoga is another form of exercise that can help with balance.