Gout can be a painful, inflammatory condition that is triggered by the over-indulgence in foods such as shellfish, red meat and alcohol. In the medieval era the gout condition was associated with nobles because of the expense of this kind of diet. It earned it the name “the disease of the kings (1).”
Gout is a prevalent issue that is affecting a large number of people living in developed nations. Recent studies indicate an increased frequency of gout in the world. (
2
).
Today, the diet of kings has become easily accessible to the majority of people living in developed nations. Furthermore, modern technology has meant that people are not as physically active.
Both of these causes can contribute to the rise in obesity that is linked to an increase in the incidence of gout. Therefore there is a link between gout and conditions like heart disease, kidney disease as well as atrial fibrillation (
1
).
Exercise is often suggested for people suffering from Gout (in addition to diet changes). But, knowing the definition of gout as well as when and what kinds of exercise to do are crucial aspects.
This article clarified the information you should be aware of about gout and gives guidelines on how to exercise with the condition.
Gout is a kind of arthritis that results from high levels of uric acids in the body.
Uric acid (or uric acid) is a naturally present in the body , which is excreted by kidneys as urine. However, if there’s excessive amounts in it, the uric acids crystals can build up in joints, causing severe redness, pain, and swelling in joints, tendons and adjacent tissues (usually located in low extremities) (
2
).
If not treated, gout could result in irreparable joint injury and chronic pain and joint deformity. Additionally, individuals tend to be less mobile when they’re in pain. this can cause problems caused by a lack of mobility muscles being weak, and stiffness of joints (
2
).
Gout can be linked with weight gain and obesity particularly when visceral fat levels are high (
3
). This risk increases as you the onset of. Gout risk also is increased when you eat purine-rich food like seafood and meat (
4
,
5
).
Consuming excessive alcohol and drinking large quantities of sugary drinks, can increase the chance of developing flare-ups of gout (
4
).
Because gout is linked to weight gain and obesity so weight reduction is an effective way to control and manage the condition. Certain strategies are superior to others, but. For example, a keto-based diet is not advised for those suffering from gout since ketosis may increase the level of uric acids within the body (
4
).
Recent research suggests that physical activity with moderate to low intensity may have a positive impact on serum acid levels however, strenuous activity can cause an increase in these levels (
4
). Therefore, moderate exercise as well as diet changes can help reduce uric acid levels and avoid flare ups due to Gout (
6
,
7
).
Summary
Gout is an inflammatory condition caused by high levels of uric acids in the body. The acid build-up forms crystals which are then deposited in joints, tendons, as well as the tissues around them. It is linked to weight gain and obesity.
It’s not recommended to exercise during an attack of gout or during flare-ups. When you experience a flare of gout you must rest, apply ice to the area and raise your legs if you feel that the discomfort is located in one the joints on your lower back.
In the majority of cases, during an acute episode of gout, inflammation processes are at their most severe. The increased movement of joints that are painful can intensify the process of inflammation. Additionally in the event of a flare-up the weight bearing activities like walking and standing are often painful.
So, the immediate treatment for flare-ups with gout requires managing inflammation as well as reducing uric acids levels. Your physician may prescribe anti-inflammatory drugs (NSAID’s) and diuretics such as Allopurinol to take once the gout attacks have gone away (
8
).
Restricting exercise that is strenuous on joint that is painful can help in decreasing inflammation. But, weight-free moderate-intensity, low-intensity workouts that don’t cause pain could be a possibility and could help in reducing inflammation (
9
).
In general, individuals with gout who keep an exercise routine that is lowintensity to moderate exercise will have a better chance of surviving over those who are active or who exercise with high intensity (
9
). This can happen in the beginning as well as after an outbreak.
Summary
Talk to your doctor about how to control a flare up, and pay attention to the body. If you are experiencing a gout attack, take a break and avoid exercising. Between flare-ups with gout or flare ups, moderate to low intensity exercise could help decrease the inflammation levels.
Exercise can provide a shield for those people suffering from gout. It not only reduces levels of uric acid in blood, but studies have found that consistently exercising can increase the life span by 4-6 years for people with elevated uric acid concentrations (10).
As the weight gain and obesity raise the level of uric acids, getting rid of these issues can lower the likelihood of an acute flare-up of gout (
4
). In addition it has been proven that exercise can help to lower swelling (11).
Exercise can reduce the resistance to insulin, which increases the likelihood of an onset of gout. Together with a diet low in calories has been proven as the best non-drug treatments to lessen the symptoms of gout (
4
).
Another area where exercise is beneficial for those suffering from gout, is to restore the strength and flexibility following an acute flare-up.
The pain can reduce your level of activity as well as when your body isn’t moving your joints will stiffen and lose flexibility. A recent study in the field of clinical research found that exercise are beneficial in returning your abilities to move after an injury or flare-up of gout. (
12
).
Another study also found that those suffering from regular exercise did not have a higher risk to get tophi which is the joint that appears bulbous caused by uric acid crystals (
13
).
Summary
Exercise can have a protective impact on those suffering from Gout. It can reduce the level of uric acids, ease inflammation, keep weight in check and mobility, boost the resistance to insulin, and prolong the life span.
The most important thing to remember when you are getting back in shape after an acute flare up of gout is to be patient when getting back to normal activities. If you ran before the flare-up it is possible to begin with low- to moderate intensity activities like cycling or walking.
It’s best to stay away from exercises that cause an excessive amount of stress on the joint , such as jumping ropes and skipping particularly immediately following the flare up that is acute.
It is recommended to stay clear of extreme exercise because it could increase the levels of uric acid in the body which can trigger a flare-up of Gout. High intensity training includes exercises that place a person in the range of 76-96 percent maximal heart rate, like sprinting, high intensity interval training (HIIT) and high intensity cycling (
2
,
4
, 14).
Summary
In the event of a flare-up of gout, you should begin the lower level of intensity. Make sure that you choose exercises that don’t put an excessive amount of stress on the joint that is painful. Gradually increase the intensity, while avoiding exercises that are intense.
Exercises that strengthen the cardiovascular system of the body is the best way to control the levels of uric acid and helping to control the weight of your body (
4
). Examples of these kinds of exercises are cycling, walking and swimming.
Additionally, if there are several flare-ups with Gout, they could suffer from permanent arthritic changes to the joint. This can restrict the joint’s motion.
Thus, joints can be benefited from less intense exercises like swimming and water aerobics, which involve buoyancy in order to reduce stress on joints.
Additionally to general stretching exercises, general flexibility exercises are also beneficial. Yoga exercises can be beneficial in maintaining mobility. Indeed, one research study revealed that yoga can assist in relieving pain caused by Gout (
12
).
Strength training has been found to be beneficial in the management of other diseases like osteoarthritis and rheumatoid arthritis however, very there isn’t much research on the relationship between the relationship between strength training and gout (15).
However, strength in the lower extremities tends to decrease in people with Gout. Therefore, strengthening training specifically for lower extremities could be beneficial to include in your workout routine (
16
).
Summary
Exercises that are cardiovascular are ideal for managing the levels of uric acids. However, you might need to select lower-impact exercises like water aerobics, or swimming to alleviate joint discomfort. Yoga-based flexibility exercises will help to restore motion. Strength, particularly on the lower extremities is crucial.
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Begin gradually with an exercise routine and be consistent. The current guidelines for exercising include at minimum 150 minutes moderate-intensity workout every week. This is a great starting point for maintaining your cardiovascular health and weight (
17
). - Avoid vigorous exercise that is intense particularly shortly after a flare-up. This could increase the levels of uric acid.
-
Be sure to drink plenty of water. Dehydration is associated with higher levels of uric acids. This implies drinking plenty of water and avoiding drinks that are sugary with high fructose content, which can lead to increased levels of uric acid (
4
, 18) - If you’re struggling in controlling your gout, or have difficulties exercising, speak to your physician for advice. The doctor may suggest physical therapy, if required.
-
If you’re looking to lose weight you should incorporate exercise into your diet and diet to lose weight slowly. Weight loss that is sudden can be linked to higher levels of uric acids (
4
).
Summary
Begin gradually with exercises however, be constant. Avoid intense exercise. Keep hydrated and shed weight slowly. See your doctor if experiencing difficulty in controlling your the symptoms of gout.
Moderate intensity exercise is essential in the treatment of Gout. It is a great way to control the body’s weight and uric acids levels. It’s crucial to take your time getting back into exercising after an injury. Make sure you choose exercises that do not cause discomfort, yet allow you to exercise your body.
It is possible to reduce your gout symptoms as well as increase your longevity and reduce the risk of flare-ups through a small amount of exercise each day.
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