Benefits of exercise/healthy lifestyle
The following are a selection letters received from members of the public which were originally reproduced in arc's quarterly magazine, Arthritis Today.
Views expressed in the Hints Box are those of readers, not those of arc.
When I ice skate I forget I have rheumatoid arthritis
I was diagnosed with rheumatoid arthritis in May 2007. The worst problem areas were my feet and hands. I felt despair, fear, and a lack of hope for the future. By October I was a high dose of methotrexate but still had swollen painful hands and feet, and three days of sickness a week from the drugs. I was struggling at work, and walking my dog was a challenge. Understanding how miserable I was my 18-year-old daughter talked me into a holiday in Canada, knowing I’d always wanted to see a Canadian winter and watch an NNL hockey game. I had the best time of my life, and fulfilled a lifelong ambition to ice skate outside in the snow. I spent most of my childhood or roller skates or blade, and am a big fan of ice hockey. Ice skating had no effect on my joints and since then I get to the rink as often as possible (it’s an hour’s drive away but well worth it). When I’m on the ice I’m a different person. Not limping, not feeling like I’m not able or capable….I’m relaxed, happy and confident. If in everyday life I get frustrated, angry sad or in pain, I try to remember the feeling of freedom and total bliss that ice skating gives me. I wish I could skate more often; I’m sure it would improve my health, fitness and wellbeing. I’m even selling my house to move nearer the rink and my ice hockey teams, and I’m also saving to make another trip to Canada. When I was diagnosed I thought I’d have to give up on my hopes and dreams …but not yet.
Sue Lodge, Stainland, West Yorkshire
Rowing machine removed the pain of my osteoarthritic knees
I am 71 years old. I played a lot of sport: rugby for 20 years, tennis and some amateur wrestling. For many years I also walked at least three miles a day and latterly as much as six to 12 miles a day. About five years ago, my left knee became stiff and painful, worsening with time. After examination by a therapist, an arthroscopy was carried out. I was prescribed ibuprofen, then diclofenac. After a year or so, both knees became painful, the pain being reduced somewhat by the medication. The deterioration continued, so that, up to five weeks ago, I could only walk slowly, could only go up and down stairs by pulling on the handrail, was in constant discomfort, and was coming to the conclusion that knee replacement operations were the only solution. I missed not getting any exercise, so five weeks ago I bought a rowing machine. I chose it as the best all-round, non-impact, seated exerciser. As I had had no exercise for some time, I started slowly; five minute sessions, then seven, nine, and so on. After the first two or three sessions my knees felt more comfortable. After two and a half weeks, when I had worked up to 20 minutes, all discomfort had disappeared. Now, I take 30 minute sessions every other day, during which I flex my knees about 750 times. All discomfort has disappeared, I walk at a reasonable pace with a normal gait, I can go up and down the stairs without using the handrail and can get out of a chair with ease. I have not taken any medication for two weeks. None of the medical people I have seen about my knees has ever suggested anything except surgery or anti-inflammatory drugs. The only suggestion of exercise that I have read has been about gentle leg raises to exercise the quadriceps muscles, nothing like the exercise I have been taking. I hope these observations are of use.
Peter Tall, Amersham, Bucks
Boules without bending
I had two very successful hip replacements 15 years ago and, whilst I still get out and about quite comfortably, the osteoarthritis has started creeping into my knees and I do find bending down a problem. As arthritis sufferers, we are always being told to keep moving and to continue with the activities we enjoy. I have always thought that the French are on to a good thing with a gentle game of boules on a balmy summer’s evening, pastis (or in my case fine ale) at hand, so imagine my sheer joy at not only finding a local pub with a disused 'bouledrome' but even better, the recent discovery of a 'ramasseur de boules '; a stick with a magnetic end which allows me to pick up the steel boules without having to bend down. It even has a measuring tape down one side to measure the boules’ distance to the cochonnet, just to settle any family arguments!
Chris Warren-Adamson, Arundel, West Sussex
Exercise cleared up my neck pain
I was very interested to read the article ‘Exercise is the key to pain in the neck' in Arthritis Today. I absolutely agree. It is several years since I suffered from cervical spondylosis which was very painful and I had great difficulty in looking left and right when driving the car. Quite a long course of physiotherapist's treatment may have helped. Acupuncture had no effect. So I resorted to ‘Treat your own neck' by Robin McKenzie, lent to me by a friend and also seen in my doctor's surgery. I carried out these exercises very diligently and, hey presto, the pain was relieved; the neck more mobile and now it is nearly forgotten and any stiffness easily removed. No magic wand will completely eradicate osteoarthritis but, although painful, exercise is always recommended in the treatment of this condition, so it is up to the individual to persevere. Now to help the knees I do leg exercises as per your booklet to strengthen the muscles!
Fay W Shipman, Branston, Grantham, Lincolnshire.
Why not try the Keep Fit Association?
I enjoyed the article 'Ultimate Fitness' in the April edition of your excellent magazine, but would like to suggest to others who might be looking for suitable exercise class that they try their local Keep Fit Association. The class I've been attending for nearly 20 years is aimed at the over 40s, and is very 'dancey' and extremely enjoyable. Classes are held during the week in most towns and villages throughout the country. For more information call 01403 266000, go to www.keepfit.org.uk or email kfa@keepfit.org
Jennifer Hammond, South Petherton, Somerset.
Doing more exercises helps my neck pain
I was very interested in the article on neck pain in the July edition of Arthritis Today. For 18 months I had neck pain, was diagnosed with arthritis, given a collar and painkillers. On going to an osteopath, among other treatments she gave me exercises to be done ten times. I thought she meant once daily, and I was no better. On reading your article, I decided to do the exercise three or more times a day. I am almost free of pain, so will continue. The exercise is to lift shoulders up to the ears slowly and down again slowly. Bend elbows and circle arms alternately. I feel very grateful, because I thought this was something I would have to live with.
Peggy Sparrow, Oakham, Rutland.
Editor's Comment : Readers may be interested to know that arc's Pain in the neck booklet has recently been revised.
Walking poles take the strain
I am a keen walker, but since arthritis developed in both knees my walking forays have been curbed somewhat. However, since I began using walking/hiking poles I have found walking much easier. These poles allow you to transfer a great deal of your body weight onto them thereby alleviating the pressure on the joints. They are lightweight, easily adjustable and easy to grip. My 90-year-old father uses his poles on the flat, Needless to say they are easily available in my part of the world – the Cumbrian fells – but most outdoor leisure shops sell them.
Cherry Taylor, Grange-over-Sands, Cumbria.
Trampolining is fantastic no-impact exercise
I have found a piece of equipment that really works. When I saw David Beckham bouncing on a mini trampoline last summer, it made me think. If he can do that on a broken bone, then it might be just the thing for someone like me. I have been coping with the pain of rheumatoid arthritis for ten years, and find exercising difficult because of the pain it causes in my feet and knees. As a result my weight continues to creep up and up. At Christmas my wonderful husband bought me my own mini trampoline, and it is great fun! I can walk, march, bounce, run on the spot and even dance on it, burning calories and getting quite out of breath with no pain whatsoever. At a cost of less than £20 from Argos, every arthritis sufferer should have one. Forget low impact, this is no impact, and it also makes me laugh.
Jan Lester, Sheffield, South Yorkshire.
Aquarobics is fun!
I have found that aquarobics is useful for swimmers and non-swimmers alike. The water takes the weight off the joints, making it more comfortable to exercise. There are sessions at many public pools. Like the sessions recommended by Aileen Gillett (Arthritis Today issue 119), the social side makes it more enjoyable.
F.M Hughes, Wirral, Merseyside.
The importance of good posture and exercise in osteoarthritis
I have osteoarthritis in the lumbar region of my spine which causes referred pain in hips, knees and ankles. My "hint", endorsed in recent articles in the magazine, is "keep moving". These are the things I have found most helpful: 1. Alexander technique. So many problems are caused by bad posture and a defeatist attitude. This technique gets you into the correct posture to move without unnatural strain. 2. Extend and exercise classes for the elderly and disabled. I've had so much improvement since I joined a class three years ago. The teachers are trained to understand your difficulties and ensure you only do what is within your capabilities- even if you can walk a few steps or are even in a wheelchair. The social side of the class is so important too – we encourage each other and enjoy a chat over a cup of tea and make friends there. For details on a class near you contact the National Secretary Mr Ronald Holpin, 22 Maltings Drive, Wheathampstead, Herts, AL4 8QT, tel 01582 832760 or email info@extend.org.uk 3. Keep moving – walk, garden, swim, if you can (I can't). The pain will ease with movement, and stillness makes you stiff. I have had problems for more than 20 years and I am 70 now. I prefer exercise to taking tablets – except of course cod liver oil.
Aileen Gillett, St Albans, Hertfordshire.
Lose weight and reduce knee pain
I read with interest your article A Weighty Issue (Arthritis Today issue 117). I was diagnosed eight years ago with osteoarthritis, which coincided with the onset of the menopause. I put on weight and this has gone up to 12st 12lb to my horror – I am 5ft 2". I take the minimum amount of Co-Codamol I could get away with, but a lot of activities I once took for granted became a painful struggle. I knew I had to take myself in hand, as I could hardly complain to my GP about knee pain could I? So in May I joined the local Weight Watchers, was told 9st 11lb would be an ideal weight, and launched myself into the food plan. After two months I weighed in at 11st 11lb. I am now able to take a brisk 30-minute walk without too much discomfort, can get up and down stairs better, and I have noticed I am not taking so many painkillers. I still have bad days when I hobble a bit to the improvement so far is amazing – roll on two more stones!
Diana Lovatt, Frinton on Sea, Essex.
Keep Moving and feel better!
I must congratulate arc for the Keep Moving exercise guide, which I have pinned to my wall for inspiration. I am 55 and have moderate osteoarthritis in my knees and hips, and was always vaguely aware that I should do more exercise to keep my joints and muscles strong. However, I have never managed to find a suitable exercise class and none of my good intentions ever lasted very long. But your guide has been invaluable in suggesting various exercises for stretching and strengthening as well as aerobic fitness, and has helped me develop my own modest exercise programme which I do at home on a regular basis. I know that many people with arthritis, particularly older ones, are afraid to exercise because they are afraid it will damage their joints further. I am living proof that this is not the case, and feel much better and have less pain as a result of my efforts.
Flora Hughes, Newcastle upon Tyne.
Where can I obtain a mini leg exerciser?
In the Hints Box of Arthritis Today of July 2001, no 113, a W. Bowden of Cheltenham was very enthusiastic about a mini leg exerciser he had bought. Perhaps he would kindly let us know where such a piece of equipment can be obtained?
Mrs M.M. Gleeson, Melton Mowbray, Leicestershire.
Exercise for knee pain is just the job
I have just celebrated 90th birthday, and for some years have suffered from arthritis in my right knee. Prescribed medicines have done nothing to alleviate the pain. Some years ago I bought a mini leg exerciser, with the sole intention of using it on the days when bad health prevented me from going out for a walk. However, some months ago, I decided to use it every day in four stints of 250 times. The effect has been magical – the pain has disappeared completely!
W Bawden, Cheltenham, Gloucestershire.
Exercise is good for you!
I would like to endorse your article in the January issue entitled Get Up and Get Exercising. Two years ago I bought the Daily Telegraph book by Dr James le Fanu. I would recommend this book to anyone with arthritis, and particularly the exercises, which I initially did twice daily, now once. I used to have to attend a chiropractor at least twice a month for relief of pain. I haven't been to him for about 20 months, and am very active, can walk at least three miles, do all my own housework, and a certain amount of gardening. I am 78. It is never too late to start exercising!
Mary Boulcott, Fleet, Hampshire.
Exercise for neck pain
I work on a computer, so I suspect that my job is the cause of my neck problems, although I have a good chair and work station. The following exercise, given to me by a physiotherapist has helped me as a cervical spondylosis sufferer and may hopefully help others. Crook your right arm at chin level, then with your left arm pull on the right elbow, pulling it to the left while looking back over your shoulder as far as you can turn your head. Do this three times. It really does loosen your neck and relieves the stiffness.
Mrs G Geoghan, Tottenham, London.
A worthwhile regime
After a search on the Internet on fibromyalgia I have discovered the following successful method of treatment which includes: medication to improve deep sleep - usually a very small dose of antidepressants; regular sleep hours and an adequate amount of sleep; daily gentle aerobic exercise to encourage production of hormones also produced during deep sleep; avoidance of undue physical and emotional stress; treatment of any existing sleep disorders; patient education.
As a result of this discovery I started taking my medication willingly and regularly. I also cut out caffeine and alcohol in the evenings, and my family have made efforts to avoid disturbing my sleep. I try to go to bed and get up at regular times and I do 20 minutes on my exercise bike every day. Daily stretching exercises have also proved invaluable in restoring joint flexibility. This regime over a nine month period has greatly improved my mobility. Taking charge of my treatment and understanding how it can help has revolutionised my attitude to my condition. If you are faced with the same problem, take heart; there is a lot you can do about it. Don't listen to those who say otherwise!
From Mrs C Lovett, Bristol.
Yoga can help
My treatment of arthritis is using Hatha Yoga, invented by high-ranking Indians around 3,000 BC, using breathing (or prana, the Indian name for life-force) and postures (or asanas). One starts by breathing correctly, inhaling and exhaling through he nose, always, and using all the lungs, abdomen, around the navel, and top, by the shoulders. When full, concentrate on, say, a finger or another arthritic joint until you feel something unnatural in it; warmth and slight tingling. Move the joint as far as you can and use the prana to take away the pain, always refilling the lungs. Headstands, shoulder stands, and all the other asanas will begin and retain good health. But remember, do it before a meal and be sure you don't have high blood pressure, and when pregnant, check what you can and can't do. For general yoga work find a centre with fully qualified teachers. So good fortune and happiness!
D.C Thornton, Solihull, Birmingham.
The joys of comfy shoes
In response to Susan Lang's pleas for comfy shoes in the last Questions and Answers page, and Professor Dieppe's article on Walking back to Happiness, I would recommended Grippers, produced by Charles Bullen Ltd, 3–9 Moss Street. Liverpool, L6 6AB. I first discovered them in 1993 - and I'm still using them.
Mrs P.N Ellis, Huddersfield, West Yorkshire.
As someone who has had difficult feet for more than ten years I can recommend shoes from Hotter Comfort Shoes, Liverpool Road, Skelmersdale, Lancashire, WN8 8AX, tel 0800 525893. I have no financial connection with this firm. They have adequate length, width and depth in the fore part of the shoe, and are also available from local stockists. They can be worn with additional help from a small square of orthopaedic felt over particularly prominent toes, or with cushion insoles. Other helpful points are to keep you feet in good condition - give them a soak once or twice a week and apply skin cream daily to hard skin areas.
Mrs B Hume, Formby, Liverpool.
I have been sent the article by Professor Paul Dieppe by one of my customers. Simple Way specialise in producing comfortable footwear using soft supple leather with no toe or heel stiffeners, shock absorbing polyurethane soles and padded insoles. Each pair is cut to order so we also offer odd-sized pairs and single shoes, and every pair carries a money back guarentee. We are at 9B, Marquis Court, Low Prudhoe, Northumberland, NE42 6PJ, tel 01661 830318.
Jill Woodward, Simple Way.
