RA hands and strength training.

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ginger - 10 Jan 2007 22:52 GMT

I've had RA for 25 years. I've had all my knuckles replaced and the
bone at the side of my wrists removed. Both wrists are partially
fused.
I've also had upper back and neck pain that I know would be relieved if
only I could lift weights, but that can't be because I have to protect
my hands.

So I was really excited when I heard about Nordic walking poles. As
you walk the poles support part of your weight, and the really cool
thing is you don't use your knuckles at all. You lean onto the size of
the strap that is attached to the poll. I walked with these poles for
four months and had fabulous results. Then in the fifth month I
started getting pain in the area of my wrists.

After experiencing the great benefits to my upper body, I'm not willing
to give up. I've been working with my hand therapist. She's made a
number of modifications to the straps and so far they sort of work.
They work well enough that I can walk with my poles for five minutes at
a time and get some workout. But I had been walking in the park for 30
minutes at a time before the problems started and it was such a joy.
I'd like to figure out another way to walk while exercising my upper
body. I tried walking with canes, but they still hit something on my
hand that reflects the pain onto my wrist. I can't really put weight
on the bone on the ulner side of my forearm, except close to my elbow.
So I am still experimenting.

I would be interested in hearing about any ways people have found to do
upper body strength training that doesn't stress the knuckles.

Ginger

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Gary Z - 11 Jan 2007 14:00 GMT

> I would be interested in hearing about any ways people have found to do
> upper body strength training that doesn't stress the knuckles.
>
> Ginger

Hi Ginger,
They make ankle weights that wrap around your ankles for when you walk or
run. Perhaps you could wrap these around your wrists or upper arms during
normal activities to achieve similar results.
GaryZ

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johnie - 11 Jan 2007 15:46 GMT

> Hi Ginger,
> They make ankle weights that wrap around your ankles for when you walk or
> run. Perhaps you could wrap these around your wrists or upper arms during
> normal activities to achieve similar results.

GaryZ,
that is exactly the only safe way for me as like ginger im fused with
all the knuckles replaced. I was given a weight maximum of 15 lbs.
which I have exceeded too many times.
I have 5lb. ankle weights that I strap to my forearms and do curls and
a few other upper body movements. It do make a difference in muscle
tone without damaging the wrist fusion. give it a try ginger. it works
well.

johnie

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spodosaurus - 11 Jan 2007 16:04 GMT

>> Hi Ginger,
>> They make ankle weights that wrap around your ankles for when you walk or
[quoted text clipped - 11 lines]
>
> johnie

There are padded leather straps that are usually used with a low-pulley
machine to do hip exercises (they wrap around your ankle). They can also
wrap around your wrists or forearms. The chain that would normally be
used to connect to the cable of the low-pulley machine can have a
caribiner attached and hook onto a weight plate rod (available online,
holds the weights vertically in line with the chain). You could do any
number of exercises like this, as well as increasing the weight as
appropriate with small weight plates (they are available in incredibly
small increments online). Exercises such as lateral raises, curls,
tricep kickbacks, and chest flyes may be possible using this arrangement.

Regards,

Ari

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Karen P - 11 Jan 2007 16:54 GMT

>> I would be interested in hearing about any ways people have found to do
>> upper body strength training that doesn't stress the knuckles.
[quoted text clipped - 6 lines]
> normal activities to achieve similar results.
> GaryZ

Its not safe for the joints to wear ankle or wrist weights for normal
activities. They throw normal motion off and can cause injuries. They can
be used to perform specific exercises such as bicep curls or leg lifts
I use resistance bands that I have a foam grip attached to. Also machines
with bars will limit the stress on your knuckles. I have also used weight
lifting grips to hold dumbbells with. They have a strap that goes around
the weight and does the holding for you

Karen

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spodosaurus - 11 Jan 2007 15:57 GMT

> I've had RA for 25 years. I've had all my knuckles replaced and the
> bone at the side of my wrists removed. Both wrists are partially
[quoted text clipped - 26 lines]
>
> Ginger

I've walked on crutches for eight years. If I could spare my wrists and
elbows and still move safely, I would. It sounds like your wrists aren't
going to tolerate this activity long term. However, to give it a better
chance, I'd give yourself a few weeks off to let your wrists recover.
Then start back with five minutes three days a week (not on consecutive
days). If you make it a week without wrist pain, add five minutes for
the next week and go three days again. Build back up to 30 minutes this
way. From what you've described, I wouldn't recommend doing this daily,
you'll likely get wrist problems again.

I assume you're not using weight machines and such because of the lack
of grip strength or some other problem that precludes you from doing so?
I also assume that you've been advised against building your grip
strength back up. Are these assumptions correct?

I have seen a man at a gym I used to go to (who had to be carried up to
the gym in his wheelchair, there was no elevator) use metal 'hooks' to
do pulling exercises. The innervation to his hands and legs was gone due
to a severe spinal injury. He could do weight training exercises like
pulldowns and rows with these hooks (which are common enough to be
ordered online, powerlifters use them to get around weak hands for heavy
deadlifts). Those two exercises, and others, may be a good way to
cross-train so that you are still doing upper body work without
overstressing your hands and wrists.

Regards,

Ari

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spodosaurus - 11 Jan 2007 16:06 GMT

>> I've had RA for 25 years. I've had all my knuckles replaced and the
>> bone at the side of my wrists removed. Both wrists are partially
[quoted text clipped - 55 lines]
>
> Ari

I should also mention that there are a variety of weight training
machines at some gyms (you'll have to shop around) that don't require a
meaningful grip. Nautilus lateral raises (tops of shoulders) and a
variety of pec-deck machines (chest muscles) give you a place to grip to
balance your arms more than lift the weight, the weight is transfered
through elbow or forearm pads.

Ari

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Nann Bell - 12 Jan 2007 13:21 GMT

> I would be interested in hearing about any ways people have found to do
> upper body strength training that doesn't stress the knuckles.

well, this is a more expensive solution, but both my father and I found the
best way for us to be a health club with weight training machines. My dad's
situation was akin to yours, having been hit by RA in the late 60s. My
finger function is still fairly decent, being limited only by pain, not by
deformity. BUt these machines can be done without actually gripping
anything, for the most part.

Now that I live far from a gym, I DO manage some weight training with 5 lb.
dumbbells, but have to adjust things to fit how my hands are that day. I
believe you can buy weights that will strap on to your wrists that can hold
up to 5 lbs or so - they cost more than dumbbells, but require no ability to
hold on so they might work for you.

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