Receiving a diagnosis of psoriatic arthritis (PsA) can be overwhelming, but take a moment to recognize one thing: getting a proper diagnosis is an important milestone. For many, this process can take years. Now that you know what you’re dealing with, the journey forward is about learning to manage your symptoms, protecting your joints, and living life on your terms.
Dean Karnazes, an ultra-marathon runner, once said, “The human body has limitations. The human spirit is boundless.” While you may not relate to an ultra-marathon runner, the same spirit applies to managing PsA. It’s not about pushing boundaries but about building resilience and adapting to life’s challenges.
Understanding Psoriatic Arthritis
Approximately 30% of individuals with psoriasis will develop PsA, which includes:
- Joint pain and swelling
- Chronic fatigue
- Reduced range of motion
These symptoms can feel like obstacles, but with the right strategies, you can reclaim control of your life.
My PsA Journey
In my mid-twenties, I was determined not to let PsA steal my youth. Spending days in bed consumed by negative thoughts was not an option. I had goals, dreams, and a bucket list to tackle! However, back then, advice was limited to, “Take an aspirin.”
Over time, I learned better approaches from experienced doctors, focusing on three main pillars:
- Low-impact exercise
- Mindfulness through yoga
- Adequate rest and recovery
Let me walk you through each one.
Low-Impact Exercise: Swimming
Swimming became my go-to exercise. It’s joint-friendly and provides an excellent cardio workout without the pounding impact of running.
Benefits of Swimming for PsA:
- Improves joint mobility
- Builds strength without strain
- Relieves stiffness and pain
However, swimming isn’t without its challenges for those with psoriasis. Chlorine can irritate plaques, so I invested in a long-sleeved, full-body swimsuit to protect my skin.
My Swimming Routine:
- Duration: 45 minutes to 1.5 hours weekly (adjusted during flare-ups).
- Focus: Using strokes like the breaststroke to gently extend my range of motion.
- Tip: Don’t push for speed; prioritize controlled, smooth movements.
Mindfulness and Strength-Building: Yoga
Discovering yoga was a turning point. It taught me the importance of listening to my body and respecting its limits. Beyond physical benefits, yoga helped me develop breathwork techniques and mindfulness.
Why Yoga is Perfect for PsA:
- Improves flexibility and strength
- Reduces stress and promotes relaxation
- Encourages a connection with your body
My Yoga Practice:
- Custom Routines: Tailored to how I felt that day. Some days, even simple poses like tree pose or upward-facing dog were enough.
- Mindful Approach: It wasn’t about achieving extreme poses but embracing what my body could do.
The Importance of Rest
All the exercise and mindfulness would mean nothing without adequate rest. Resting isn’t laziness—it’s a necessary part of managing a chronic condition.
Rest Tips for PsA:
- Listen to your body. It’s okay to postpone activities for another day.
- Use warm or cold compresses to ease joint and muscle pain.
- Stay hydrated to aid recovery and reduce inflammation.
I often combined a compress treatment with hydration, making it a soothing post-workout ritual.
Building Resilience and Supporting Others
Living with PsA is not a competition; it’s a journey. Everyone’s pain threshold and experiences are different, but we share one goal: supporting and uplifting each other.
Final Takeaways:
- Accept your condition and focus on what you can control.
- Find activities that suit your body and bring you joy.
- Never hesitate to rest when needed—recovery is just as important as action.