Connect with others who understand.

sign up log in
Resources
About MyPsoriasisTeam
Powered By

Guided Stretching and Exercises for Joint Pain With Dr. Navarro-Millán

Posted on May 20, 2021
View reactions
Medically reviewed by
Iris Navarro-Millán, M.D.
Article written by
Torrey Kim

People with psoriatic arthritis (PsA) often face such symptoms as joint pain and stiffness, and the thought of exercising can be intimidating. Many people avoid exercise because they’re afraid it might lead to more pain, or that it could trigger a flare. The reality is that exercise can improve mobility and help ease pain for most people with PsA.

“Exercise is known to help with inflammation and many other conditions,” one member of MyPsoriasisTeam wrote. “I feel energized that I'm working through trial and error to find some solutions. It helps me regain much of my general positive thinking and self-worth.” However, another member wrote, “Some days, diet and exercise do not help.”

To find out more about this topic, MyPsoriasisTeam sat down with Dr. Iris Navarro-Millán, a rheumatologist and assistant professor of medicine at Weill Cornell Medicine and the Hospital for Special Surgery in New York City.

Exercise Helps Prevent Stiffness

“One of the things that exercise is really good at is preventing more stiffness,” Dr. Navarro-Millán said. “The way that we can keep our joints stable is by making the muscles around joints strong so that our muscles will protect our joints from damage and further injuries. We also want to make sure our joints aren’t too tight, and that’s why a combination of stretching and strengthening exercise is very important.”

Exercise won’t replace the treatment plan your doctors have created, but it can be an effective supplement to that plan. “A combination of the treatment and medications that your doctors might be giving you, alongside exercise and stretching, can alleviate pain and stiffness. So you don't want to tackle joint pain only with medications — you also want to do your own part,” she said.

She stresses the importance of talking to your doctor before trying any new exercise program. Work with them on the exercise plan that would be best for you.

Consider Daily Exercises When Possible

Dr. Navarro-Millán recommends exercising daily when possible, because the benefits of exercise build up over time.

The one exception to daily exercise involves people who are experiencing active flares, or worsening of their symptoms. “I do not recommend exercising if you’re having a flare,” Dr. Navarro-Millán said. “If you are flaring, hold on, listen to your body, and wait while you heal from your flare, and then go back to your exercise routine. It is important to go back to exercise after your flare from arthritis has resolved, because exercising can prevent the intensity and the frequency of those flares in the future.”

One study of 41 people with psoriatic arthritis found that participants who exercised twice a week for three months saw improvements in functional capacity, disease activity, and quality of life.

Low-Impact Exercises May Work Best

To get the benefits of exercise, you don’t need to push yourself hard or even join a gym. In fact, as Dr. Navarro-Millán explained, you can perform daily stretches and strengthening exercises while seated. You can use household items, such as cans of vegetables for weights and a belt for leverage. “I always tell my patients that the worst exercise is the one that is not done, so even if you can only do five repetitions, doing something is a lot better than doing nothing,” she said.

Even if exercising feels invigorating at first, be careful not to push yourself too hard during your workouts, Dr. Navarro-Millán noted. Start slowly, and listen to your body.

“If you're hurting while you’re actually doing the exercises, you may want to take it easy or stop for a little while. If you need more advice, ask your doctor for a referral to physical therapy so you can have a formal assessment about whether your reaction to the exercise is because of your joint pain, or if it’s because of your exercise — and those are very important things to know,” she said.

Keep in mind that once you start exercising, you may be a little bit slower the next day or the day after. That’s why it's also important to stretch properly before and after you work out and to stay hydrated. “You may feel a little bit of soreness, but it should not be something that limits your ability to do your activities of daily living,” Dr. Navarro-Millán said. “It may be uncomfortable, but it should not feel injured.”

Talk With Others Who Understand

On MyPsoriasisTeam, over 92,000 people living with psoriatic disease come together to ask questions, give advice, and share their stories with others who understand life with psoriatic arthritis and psoriasis.

Have you found exercises that help ease your joint pain? Share your experience in the comments below, or start a conversation by posting on your Activities page.

References

  1. A Resistance Exercise Program Improves Functional Capacity of Patients With Psoriatic Arthritis: A Randomized Controlled trial — Clinical Rheumatology

Posted on May 20, 2021
View reactions
All updates must be accompanied by text or a picture.
Iris Navarro-Millán, M.D. is an assistant professor of medicine at Weill Cornell Medicine and the Hospital for Special Surgery in New York City. Learn more about her here.
Torrey Kim is a freelance writer with MyHealthTeam. Learn more about her here.

Related articles

If you're living with psoriasis, you’re likely familiar with the raised, scaly patches or plaques...

Kefir and Psoriasis: Why This Probiotic-Rich Drink May Help Ease Your Symptoms

If you're living with psoriasis, you’re likely familiar with the raised, scaly patches or plaques...
Leading up to the 2010 U.S. Open at Pebble Beach Golf Links, professional golfer Phil “Lefty” Mic...

How Golfer Phil Mickelson Uses Diet To Manage Psoriatic Arthritis

Leading up to the 2010 U.S. Open at Pebble Beach Golf Links, professional golfer Phil “Lefty” Mic...
If you have facial psoriasis and facial hair, you may find it difficult to manage your beard. Abo...

6 Tips for Managing Psoriasis Under Your Beard

If you have facial psoriasis and facial hair, you may find it difficult to manage your beard. Abo...
MyPsoriasisTeam members often wonder how their diet might affect their skin condition and if cert...

Carnivore Diet for Psoriasis: Is It Effective?

MyPsoriasisTeam members often wonder how their diet might affect their skin condition and if cert...
If you’re living with psoriatic arthritis (PsA), you may know firsthand how PsA-related foot pain...

7 Tips To Find the Best Shoes for Psoriatic Arthritis

If you’re living with psoriatic arthritis (PsA), you may know firsthand how PsA-related foot pain...
Treating a psoriatic arthritis (PsA) flare early may prevent symptoms from becoming severe.Psoria...

Psoriatic Arthritis Flares: Tips for Treatment

Treating a psoriatic arthritis (PsA) flare early may prevent symptoms from becoming severe.Psoria...

Recent articles

Psoriatic arthritis (PsA) is a type of arthritis that affects about 30 percent of people with pso...

Joint Replacement Surgery for Psoriatic Arthritis

Psoriatic arthritis (PsA) is a type of arthritis that affects about 30 percent of people with pso...
If you are one of the millions of people living with psoriasis, a chronic autoimmune skin conditi...

Is Chlorophyll Safe for Psoriasis?

If you are one of the millions of people living with psoriasis, a chronic autoimmune skin conditi...
It can be hard to pinpoint the source of hip pain, but if you have psoriatic arthritis (PsA), tha...

Psoriatic Arthritis Hip Pain: What It Feels Like

It can be hard to pinpoint the source of hip pain, but if you have psoriatic arthritis (PsA), tha...
Psoriasis is a chronic autoimmune disease that affects millions of people worldwide — around 2 pe...

Is Black Walnut Hull Safe? Can It Be Used for Psoriasis?

Psoriasis is a chronic autoimmune disease that affects millions of people worldwide — around 2 pe...
Human papillomavirus (HPV) infects an estimated 14 million people annually, making it the most co...

HPV and Psoriasis: The Connection and How To Manage Both

Human papillomavirus (HPV) infects an estimated 14 million people annually, making it the most co...
Janus kinase (JAK) inhibitors are a relatively new type of treatment for moderate to severe plaqu...

5 Benefits and 6 Common Side Effects of Using JAK Inhibitors for Psoriasis

Janus kinase (JAK) inhibitors are a relatively new type of treatment for moderate to severe plaqu...
MyPsoriasisTeam My psoriasis Team

Thank you for subscribing!

Become a member to get even more:

sign up for free

close