By Alison Feller, as told to Candy Schulman

When I was 7, I was on a family vacation, living my best life. Or so I thought. I wasn’t sick – until I was. There were no symptoms that indicated Crohn’s was coming. I was losing weight, but I was a super active kid. Suddenly I started throwing up a lot. I had a fever. Back home, my dad took me to the hospital for all sorts of tests. A specialist did an endoscopy and saw all the inflammation in my digestive tract.

My family didn’t know how to navigate my Crohn’s diagnosis. We’d never heard of Crohn’s and learned it would be a chronic illness I’d have forever. I thought my parents would figure it out. All I cared about was getting better and going back to dance class. As long as I could dance, I was happy.

I’m lucky to have two wonderful, supportive parents. We met with doctors, and they put me on oral prednisone to stop that flare. In early adulthood I had to manage my illness, learn to advocate for myself, call doctors, get authorizations, and push for what I needed in terms of treatment. Crohn’s would flare once a year. Steroids calmed it down. When I was older, it was harder to treat. I was put on biologic medications. Over the years, I’ve been on a large cocktail of medications, trying to find that perfect one.

Living in New York, I had a dream job as editor-in-chief of Dance Spirit magazine. I was the sickest I’d ever been and had to go on medical leave, which lasted 2 years. I couldn’t even leave home. I was depressed, not myself. I was in the bathroom up to 40 times a day, so I had to be near a bathroom at all times. It’s not glamorous or fun to talk about. But it’s my life. I do the best I can on every day.

Crohn’s caused me to make a major change. I had to make decisions best for me, my family, and my health. I eliminated commuting to an office and someone dictating how many sick days I got. I needed freedom and flexibility. Sometimes I had to do my work in the bathroom. I could do that if I worked for myself.

When I’m flaring sometimes, I can’t run at all. I always plan runs around restrooms, bushes, or woods.  Living in a city was challenging, so I moved to New Hampshire, surrounded by woods. One of these days I’m going to run into the woods and find another person with Crohn’s there in an awkward situation. 

My quality of life with Crohn’s is better here. Running is even more enjoyable now that I don’t have to worry. People like running with me because I can tell them where all the bathrooms are. I’ve learned to adapt. I will always be a runner, even on days when I can’t run. I bought a treadmill to help me when I’m sick.

Running is my favorite thing, so I made a career out of it on my podcast, “Ali On The Run.” Every week I interview runners about why they love the sport, how running makes them feel, and what they love doing when they’re not on the run.

My flares vary but come at least once a year. They can last a couple of weeks or a year. There is no consistency. I run however much I feel like running. If I see a race that I want to run, I don’t register way in advance in case I have to cancel.

My advice is to do your best on any given day. Only you get to decide what your best is. Lower your expectations and let yourself be pleasantly surprised. Don’t beat yourself up on hard days because there will be hard days. This disease has made me so much stronger. I’m resilient. I can handle challenging things. The Crohn’s community is very supportive. Our conversations are really powerful. It makes us feel less alone.

Alison Feller is a podcaster, freelance writer and editor, runner, marathoner, and proud mom to Annie. Diagnosed with Crohn’s disease when she was 7 years old, she has written about running and Crohn’s for leading fitness and health magazines. Her weekly podcast, “Ali on the Run,” is the country’s No. 1-rated podcast on running.

March 13, 2024 – There’s a good chance you’ve come across this popular 10-second social media narrative:

Hard-bodied individual looks into the camera. Zooms out to show they’re wearing only a beanie and a bathing suit. Hey, I’m about to dunk myself in freezing water. Voluntarily! Because I love-hate-love-hate it! Really! You should too. 

Should you?

Everywhere we look, someone is dunking something somewhere. Hot water. Ice water. Faces. Feet. Full bodies. 

And for good reason: Water – in many forms and in many ways – heals.

More and more research is finding that water immersion can help ease muscle pain, boost relaxation, and improve circulation, among other benefits, said Judy Ho, PhD, a clinical neuropsychologist and associate professor at Pepperdine University in Los Angeles.

“It makes sense in so many ways because water is an easy way for people to have a sensory experience to tap into mindfulness,” she said. 

Plus, there are biological underpinnings. Submersing yourself in water influences many body systems – cardiovascular (your heart and blood vessels), respiratory, endocrine (glands that make hormones), and more. “It’s probably the gestalt of all of them that makes [water immersion] helpful, beneficial, and useful,” said Bruce Becker, MD, a clinical professor at the University of Washington School of Medicine in Seattle who has researched and lectured on aquatic therapy. 

Keep in mind an icy plunge is not without risks. The cold can trigger a shock response, increasing blood pressure, breathing rate, and heart rate in the first 30 seconds before the effect subsides. That can raise the risk of problems with your heart and blood vessels, such as arrhythmias, and the risk of drowning. 

Face Dunking in Ice Water

Touted as a quick way to relieve anxiety, this TikTok hack does have some science behind it: When you’re in fight-or-flight mode, your body temperature, heart rate, and stress hormones increase to prepare your body for the literal or symbolic bear you’re facing. Cold water activates your parasympathetic nervous system – the one linked to rest and relaxation – to trigger a biological response that tells you to calm down, Ho said. 

As with cold plunging, more people are taking to cold, open-water swimming. Though people swam in cold water before the pandemic, the practice got more popular when people were forced away from doing their normal activities, said Massey, a lifelong cold-water swimmer. “Many have remained a cold-water swimmer or dipper ever since,” she said. 

Again, following precautions is important because it does come with risks, especially for those new to the experience. An article in the British Medical Journal reported a significant increase in lifeguard calls and deaths related to an increase in cold-water swimming.

But when done safely, the activity may have similar health benefits as cold plunging. In addition, a recent study in Post Reproductive Health showed that menopausal women had symptom relief with cold-water swimming. 

Another benefit: It forces us into a state of being uncomfortable. “When we do experience discomfort, that’s how we maintain our health and well-being,” said Massey, adding that exercise (cold-water or not) is a form of discomfort. “Putting ourselves in a position of discomfort helps us adapt and maintain some elements of health.”

March 12, 2024 — It hurt to walk. So Dianne Rosenbluth saw a surgeon that friends recommended at the Duke University School of Medicine, had an X-ray, and found out she has osteoarthritis. 

Rosenbluth’s pain went away after a hip replacement, but she struggled to get her stamina back. She knew she had to “keep going and keep moving” to get better, including after a second hip replacement about 10 years ago. When the Duke Health & Fitness Center opened in nearby Durham, NC, the real estate agent, entrepreneur, and former teacher signed up. 

Rosenbluth, now 81, gets regular steroid injections in her knees to treat her joint pain and is scheduled for knee surgery this summer. “As long as I can take care of things with good medical advice, that is a privilege,” Rosenbluth said. 

Exercise has helped ease her osteoarthritis pain and improve her mobility. “It’s about setting goals for myself.” To keep up her routine, Rosenbluth sets out exercise clothes the night before. “That way if I see the clothes and I don’t exercise, I feel guilty all day.”

“It can seem surprising, but gentle exercise is actually a great way to manage osteoarthritis pain,” said Nick Turkas, senior director of patient education at the Arthritis Foundation. Regular movement keeps joints flexible, preventing stiffness and increasing a person’s range of motion, he said. 

The 2-Hour Rule

Like anyone beginning a new exercise routine, check with your doctor first and start slowly, Callahan recommended.

“No pain, no gain” does not apply to exercise for people with osteoarthritis. Exercise should be challenging but not cause sharp pain, Turkas said. “We have a 2-hour pain rule. If your pain is worse 2 hours after exercise, dial it back next time.”

People may feel some pain or discomfort if they were inactive before starting to exercise, Callahan said. “However, sharp pain, pain in a new area, and pain that lasts more than 2 hours after exercising are “some of the signs they might be overdoing [it] or something is wrong.”

Common Misconceptions

Turkas dispelled some common myths people have around osteoarthritis and exercise. For example, people with joint pain might hesitate to increase their physical activity level because they worry exercise will just make their pain worse. “This is a concern,” he said, “but gentle exercise is actually proven to reduce pain and stiffness in the long run.”

Physical activity can also strengthen the muscles around the joints. Strong muscles around the joint act like natural braces, taking pressure off the joint itself, Turkas said. “Exercise strengthens these muscles — improving stability and potentially reducing pain.”

When to Seek Specialty Care

Knowing when to manage osteoarthritis joint pain at home and when to seek specialty care is essential. “If you’re experiencing joint pain for more than 2 weeks, it’s important to consult a doctor to discuss the best course of action,” Turkas said. Specialists can confirm if arthritis is causing your symptoms, and they can help diagnose the specific form you have. There are more than 100 forms of arthritis, and a proper diagnosis is the key to the best treatment, he said. 

Callahan recommended arthritis-appropriate evidence-based interventions (AAEBIs) for people who want to learn more about exercise. There are 14 AAEBI exercise programs. The Arthritis Foundation offers a “Walk with Ease” program that leads people through appropriate steps for setting goals, warming up, walking, cooling down, and stretching properly. 

The Osteoarthritis Action Alliance and the CDC recognize these AAEBIs because they increase physical activity and improve arthritis symptoms. Many are offered virtually as well as in-person in community settings.

Still wondering how to get started? The Osteoarthritis Action Alliance also offers guidance on how people with joint pain can think about starting physical activity. 

As for Rosenbluth, “I need to keep going,” she said. “If I keep moving and build my stamina, I can do more.”