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Fitness

Some sports can help strengthen the joints and muscles to help reduce the risk of an injury, and resultant bleeds, as well as to help you maintain a healthy weight (for more information see Nutrition). Before you take any exercise, however, it's a good idea to ask the healthcare professionals at your Haemophilia Centre about the sports that you'll be able to do. As you already know, contact sports like boxing, rugby and football should be avoided.

Finding the right exercise

The sports that are highly recommended for people with haemophilia are the low-impact exercises such as swimming, which is particularly good for strengthening the joints, and cycling, a great non-weight bearing exercise. Other exercises you could try are walking (or hiking) and golf; both activities can help build the muscles around the joint to help strengthen them and prevent bleeding.

image of a man wearing snorkel and flippers

Swimming

Try not to use breaststroke if you have arthritis in your neck or knee(s).

Find local swimming pools, health- and leisure clubs here
image of a man cycling

Cycling

Stick to roads and flat surfaces and, it goes without saying, wear the right safety gear.

Find local cycle routes here
image of a couple walking in the countryside

Walking and hiking

Appropriate footwear is important. And avoid rocky terrain.

Find walking routes here

image of a man playing golf

Golf

If you have problems with your ankles, a full 18 holes may be a little difficult, so make sure you’ve booked a buggy.

Find golf clubs here

Exercise bands

You could also try talking to the physiotherapist at your local Haemophilia Centre, who can help you develop an exercise programme, like the one on this website (see Exercise videos), that’s tailored to your needs. Physiotherapists can, of course, teach you how to exercise safely. Remember that to prevent bleeding, it may be a good idea to take Clotting Factor before you exercise; the healthcare professionals at your Haemophilia Centre will be able to advise you on this. If you haven’t exercised for a while, aren’t confident about jumping straight into to a new fitness regimen, don’t want to spend money on going to the gym, or just plain don’t know where to start, try following our exercise bands programme. Paul McLaughlin, a physiotherapist who specialises in treating people with haemophilia, has designed every routine especially for you.

What is an exercise band?

Exercise bands are 1.5 metre long latex bands that are used for low-impact exercises that maintain general activity and flexibility.

Exercise bands can improve postural-, motor function-, muscle and gait impairments.

image of a theraband

How do exercise bands work?

Exercise bands are widely used for rehabilitation from muscle and joint injuries, as well as for aerobics and general conditioning. Used regularly, they can improve the cooperation of muscle groups, strengthen and improve a joints range of motion, and are a great way to tone up and stay in shape.

Exercise bands come in different colour-coded resistance levels that offer a progressive resistance system, making it easy to measure your progress. Starting with the bands given to you by your Haemophilia Centre, the exercises conducted will become easier to do with increased use. When you are ready for more of a challenge, and your healthcare professionals agree, simply move to a more resistant band (i.e. shift from yellow to red). The progressive resistance system provides at-a-glance feedback on your progress, and acts as positive reinforcement.

Things to keep in mind when using exercise bands

Do

  • Consult your haemophilia healthcare professionals before beginning an exercise band resistance programme
  • Warm up the muscle groups before exercising
  • Maintain good posture. Keep your wrists straight and in line with your elbows
  • Breathe normally. Exhale during the most difficult phase and inhale during the easiest
  • Use controlled movements
  • Maintain the natural width of the band to keep it from digging into your hands or sliding up your legs
  • Stay attuned to your body. If any exercise causes you to hurt, make sure you stop
  • When you finish your workout, stretch


Don’t

  • Use body oil with the exercise band
  • Bend your wrists. If you start to lose your posture, stop and reposition yourself
  • Hold your breath
  • Continue exercising if anything hurts during or after exercise


Exercise bands colour resistance workout level

Colour Thickness Level
Yellow Thin Beginner
Red Medium Beginner/Intermediate
Green Heavy Intermediate
Blue Heavy Intermediate/Advanced


Caring for your exercise band

  • Always examine the band before use for small nicks, tears, or punctures that may cause it to break. If you find any flaws, discard the product and replace it with a new one before performing any exercises
  • Store the band out of direct sunlight and away from extreme temperatures
  • After use in chlorinated water, rinse the band with tap water and dry flat
  • If the band becomes sticky, clean with mild soap and water, dry flat, then dust with talcum powder

Videos starring physiotherapist, Paul McLaughlin

  • Looking after your exercise band
  • Triceps
  • Triceps and shoulders
  • Hamstring and knee
  • Quadriceps