8 Ways to Embrace Exercise with Psoriasis and Psoriatic Arthritis

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1. Consult with your Healthcare Team

Before you get started on incorporating anything new, make sure to consult with your healthcare team. Your rheumatologist, dermatologist, or physical therapist can offer valuable insights into your condition and provide personalized recommendations for exercises that won’t aggravate your psoriasis or PsA symptoms. In this circumstance, a full appointment isn’t necessary but could be a call, email, or tele health appointment.

2. Create a Personalized Plan

Developing a personalized exercise plan will help you to accommodate your unique and specific challenges of psoriatic arthritis and psoriasis. If you’re living with PsA, start with low-impact activities like swimming, chair yoga, walking, or cycling to reduce stress on your joints. Also, incorporate a mix of cardiovascular exercises, strength training, and flexibility workouts to create a well-rounded routine that support your overall health.

3. Warm ups and Stretching

Prep your body to start exercising with a thorough warm-up and stretching routing. It’s especially important when you’re living with PsA to take the extra time to warm up because our bodies need more time to loosen up and ease the stiffness, plus it helps to prevent injuries. Stretching will help you to increase flexibility and range of motion. Here are a few ideas to help you get started, but you can always customize based on preference and to target the specific body parts that you will be working on.

• Start with 5-10 minutes of light aerobic activity
• Neck and circle stretches
• Shoulder rolls
• Arm circles
• Spine twists
• Hip circles
• Leg swings

4. Choose Comfortable Workout Attire

Selecting the right workout attire is necessary, especially when dealing with psoriasis. Opt for moisture-wicking fabrics to keep sweat away, reducing the risk of skin irritation on plaques. Choosing loose-fitting, breathable clothing can minimize friction and enhance overall comfort during your workout. As soon as you’re done with your workout, change out of your sweaty clothes to avoid causing more irritation to any plaques. Some great options for clothing are:

• Women’s Lightweight Jogger Pants
• Women’s Dry Fit Tech Stretch Short-Sleeve Crew Neck T-Shirt
• Men’s Quick Dry Workout Shorts
• Men’s Quick Dry Workout Shirts
• Moisture Wicking Low Cut Socks Unisex

With PsA, you could be dealing with swollen feet or toes, so important to wear the right kind of shoes. Look for sneakers with rubber soles and good arch support. You should also consider what your foot shape size is and may need to purchase wider sneakers. Also consider if your feet swell when experiencing a PsA flare, which could affect your foot size.

5. During the Workout

• Listen to your body: Pay attention to any signs of discomfort or pain. If an exercise causes additional joint pain, consider modifying, replacing it with another exercise, or skipping it.
• Stay hydrated: Drinking enough water is important to overall health, but essentially important for those living with psoriatic arthritis. “Water is a necessary component of synovial fluid, which is the layer of liquid that cushions your joints and prevents friction when you move. Without ample water, your body may not produce enough of this fluid. Additionally, hydration is essential for keeping the tissue lining of your joints — called cartilage — lubricated and healthy.”¹
• Include strength training: Building muscle can provide additional support to joints affected by psoriatic arthritis. Use light weights and focus on maintaining proper form. One of the issues that I struggle with when lifting weights is my grip strength. Read here, to learn about “10 Ways to Boost Grip Strength with Psoriatic Arthritis”.

6. Cool Down and Stretching

After completing your workout, dedicate 5-10 minutes to a proper cool-down and static stretching routine. It’s important not to stick this part of your workout because it helps to lower your heart rate gradually and promotes flexibility.

Cool Down: 5-10 minutes of light aerobic activity (e.g., walking or slow cycling).

Static Stretches: Hold each stretch for 15-30 seconds, targeting major muscle groups:

• Neck stretches
• Shoulder stretches
• Arm stretches
• Back stretches
• Hip stretches
• Hamstring stretches

7. Post-Workout Skin Care

Managing sweat and preventing skin irritation is crucial when you’re living with psoriasis. As soon as you can after your workout:

• Take a cool shower: This helps remove sweat and bacteria without irritating your skin. As much as it feels good, avoid using hot water which can further irritate and dry out skin.
• Use a gentle, alcohol and fragrance-free soap: Check those ingredients and choose products that won’t dry out or irritate your skin.
• Moisturize: Apply a hypoallergenic, fragrance-free moisturizer to keep your skin hydrated.

8. Stay Consistent and Listen to Your Body

Consistency is key when it comes to feeling the benefits of exercise. However, it’s equally important to listen to your body. If you experience increased joint pain or skin irritation, consider modifying your workouts or consulting your healthcare team for guidance.

Conclusion

Starting a fitness routine with psoriatic arthritis and psoriasis requires a thoughtful and adaptable approach. By consulting with your healthcare team, creating a personalized exercise plan, and incorporating proper warm-up, stretching, and cool-down routines, you can enjoy the positive impact of regular exercise while managing the unique challenges that come with psoriatic disease. Remember, each step you take toward a healthier lifestyle is a win and you should celebrate even the smallest of victories! Embrace the journey, and let your fitness routine become a source of empowerment and joy in your life.

1. https://www.everydayhealth.com/psoriatic-arthritis/psoriatic-arthritis-and-hydration-what-you-need-to-know/#:~:text=Water%20Intake%20Helps%20Ease%20Joint,of%20which%20affect%20your%20joints.¹ ↩︎