Rheumatoid Arthritis: Clearing Up Misconceptions and Taking Control of Your Health

Rheumatoid arthritis (RA) is often misunderstood, and I recently found myself frustrated when I saw it included in a senior exercise education module. Why? Because RA is not just a condition that affects older adults—it’s an autoimmune disease that can be diagnosed at any age, often in a person’s 30s or 40s, and even in children. The misconception that RA is simply an age-related issue contributes to stigma and misinformation, which is why it’s so important to set the record straight.

Understanding Rheumatoid Arthritis

RA is an autoimmune disease where the body mistakenly attacks its own joints, leading to inflammation, pain, and potential joint damage over time. It can be incredibly debilitating, with symptoms that come and go in waves—what we call flare-ups and remissions. Unlike osteoarthritis (OA), which is often labeled as a “wear and tear” condition, RA is driven by an overactive immune response. While OA might develop in a knee that’s been used heavily (think of a plumber who kneels on one knee for decades), RA is systemic—it doesn’t just affect joints that have been used more.

Triggers and Managing Flare-Ups

One of the most frustrating aspects of RA is that flare-ups can sometimes be triggered by obvious things (stress, illness, certain foods, or weather changes), but other times, they seem completely random. I’ve noticed a pattern in some clients where RA symptoms worsen around menopause—a time when the body is already struggling with inflammation due to hormonal shifts. This suggests that managing inflammation holistically, rather than just treating individual symptoms, is key to improving quality of life.

Through working with clients, I’ve found that tracking symptoms and identifying patterns can help predict and reduce flare-ups. RA is unpredictable, but when we can spot trends in diet, sleep, stress levels, and activity, we can start to manage symptoms more effectively.

The Role of Exercise in RA Management

As someone with a PhD in exercise for people with chronic illness, I’ve seen firsthand how appropriate exercise can help increase the body’s capacity, improve mobility, and reduce long-term damage. But the challenge for many people is knowing how much is too much.

Doctors often tell RA patients to “stay active but don’t overdo it,” which is both vague and contradictory. This advice leaves people unsure of what to do, or worse, afraid to move at all. On top of that, because medical appointments are focused on diagnosis and medication, many people assume exercise isn’t a priority in managing their condition—when in reality, it’s one of the most powerful tools for improving function and quality of life.

A well-structured exercise plan for RA should include:

✅ Strength training to support the joints and maintain muscle mass

✅ Mobility work to keep joints moving without excessive strain

✅ Low-impact cardio to support cardiovascular health without triggering inflammation

✅ Recovery strategies like stretching, stress management, and adequate rest

Finding the right balance is key—doing too little can lead to muscle loss and stiffness, while doing too much can lead to increased pain and inflammation. That’s why working with a knowledgeable professional is so important.

Overcoming Mental and Emotional Barriers

Another thing I’ve noticed in my work with RA clients is the mental burden that comes with chronic illness. Many people feel like they’re letting their family down when they’re in pain, or they don’t want to “make things worse” by doing something that might trigger symptoms. This often leads to a cycle of inactivity and declining function. But the truth is, with the right approach, movement can be one of the most powerful ways to regain control.

Getting an RA diagnosis can feel overwhelming, and many people are frustrated by the lack of clear guidance on what they should actually do to help themselves beyond medication. But the good news is, there are ways to take back quality of life—through education, smart exercise strategies, and an approach that focuses on long-term health, not just short-term symptom management.

If you or someone you know is navigating RA, know that you’re not alone, and there are real, tangible ways to improve your daily life. It’s not just about managing pain—it’s about reclaiming movement, confidence, and independence. If this resonates, reach out, let’s get you in a meaningful and effective activity plan that suits your journey.