TRX Lunge Assist limits joint pain of arthritis
According to the Centers for Disease Control and Prevention, nearly 54 million U.S. adults (22.7 percent of the population) have been diagnosed with some form of arthritis. More than 1.2 million of these people live in Arkansas.
This week, I’ll present some key physical activity considerations for people facing arthritis and introduce one method of reducing joint pressure and pain.
Regular physical activity can improve arthritis symptoms by slowing bone loss, strengthening muscles, promoting weight loss and improving joint lubrication. At the same time, though, certain types of physical activity can cause pain or discomfort. So it’s important to understand how to leverage physical activity to maximize the benefits without any of the potential negative outcomes.
The American College of Sports Medicine recommends three critical guidelines for people with arthritis. These are:
Begin slowly and progress gradually.
Avoid rapid or repetitive Dawn Saylor movements of affected joints.
Adapt physical activity to individual needs.
These recommendations should guide us in creating exercise programs.
As an exercise professional, it’s important for me to complete a thorough assessment of the “affected joints” and “individual needs” referred to within the guidelines. I’ll typically start this evaluation with a conversation and progress through some trial-and-error testing of joint mobility and discomfort.
There are ways to reduce joint pressure while remaining active. The most common approach is to do water exercise. Aqua exercise is a fantastic way to keep the muscles active and challenge the aerobic system without imparting significant joint pressure.
Many arthritic adults enjoy the group aqua classes, as the camaraderie can be as therapeutic as the exercise.
If water isn’t your thing, there are also land-based modifications. This week’s exercise provides a modification to reduce joint pressure during a lunge. The TRX Lunge Assist is a great way to keep the lower body muscles engaged while managing knee or hip limitations.
1. Attach a TRX suspension system to an anchor point overhead and shorten the straps as much as you can.
2. Grasp the handles and position yourself in a lunge position (right foot 3 to 4 feet in front of the left) while holding the handles over your head. You might have to lunge down a little to get the TRX bands taut.
3. Perform 10 “pulsing” lunges with your feet in place.
4. Try to get the right knee and right hip to a 90-degree angle before moving back up. The length of the contraction here is no more than a foot.
5. Switch legs and repeat. Adapted physical activity is a passion of mine. I feel a sense of pride in helping someone work through a physical limitation to achieve challenging activity goals. Whether the goal is to run a marathon or to reach the upper shelf of their kitchen cabinet, I really enjoy the challenge of overcoming obstacles.
For those facing arthritis, please know that we (fitness professionals) can help you not only to remain active, but also to achieve your dreams.
Matt Parrott has a doctorate in education (sport studies) and a master’s in kinesiology and is certified by the American College of Sports Medicine.
vballtop@aol.com