Strength Training and Osteoarthritis
Do you suffer from arthritis? If so, you might be interested in learning about how strength training can help with your pain and mobility. Strength training isn't just for bulking up muscles and showing off on the beach—it's vital for your everyday health.
Strength training has gained increasing support as an effective way of managing symptoms associated with osteoarthritis. It's been shown to help improve joint mobility, increase muscle mass, decrease inflammation and improve everyday functioning. In this blog post, we’ll explore why strength training is such an important choice for people suffering from arthritis — and how you can get started today.
Osteoarthritis is a degenerative condition that progressively worsens over time, leading to the loss of the protective cartilage covering the ends of your bones at joint sites. Without this cushioning layer, the bones rub against each other causing constant irritation and swelling. Consequently the joint, along with the ligaments and muscles surrounding it becomes painful, sore and stiff.
Strength training is important for arthritis sufferers because it helps to build and maintain muscle mass which can help support the joints and reduce pain. Stronger muscles also make everyday activities easier, such as walking, carrying groceries and climbing stairs etc. Strength training also increases flexibility, which helps to improve the range of motion in the affected joint and decreases stiffness.
If you suffer from arthritis, you know that the pain can be debilitating and the thought of exercising might seem like too much. But exercise is now recommended by healthcare professionals as a way to help ease the pain of arthritis and gently mobilising the joint can be so beneficial in many ways.
Strong muscles are imperative for bone health, providing stability and support. Without exercise, those protective muscles will become weak which can cause additional strain on joints and lead to accelerated deterioration. Strengthening the muscles that support joints can be immensely effective in numerous ways, and here's how...
Exercising boosts the production and circulation of Synovial fluid, helping reduce joint stiffness and discomfort. Also known as joint fluid, this thick liquid acts as a lubricant and 'oils' the joints. It protects the ends of your bones by cushioning and minimising friction throughout movement.
Being physically active has been clinically shown to reduce the inflammation connected with Osteoarthritis, ultimately preserving the health of our cartilage by suppressing the inflammatory substances responsible for it and its painful symptoms.
Building lean muscle tissue through strength training helps if you need to shed a few pounds or maintain a healthy weight. This can be beneficial for reducing the pressure felt in your joints, thus softening the pain associated with arthritis.
Exercise increases the stability of your joints and helps you manage balance more effectively, reducing the probability of falling and any associated injuries.
Exercise can help to improve both mobility and flexibility leading to a greater range of motion and helping us move efficiently. Stronger muscles make everyday activities easier to perform, providing more independence with our day-to-day tasks.
Exercise promotes the release of Endorphins, these special molecules known as the body's natural painkillers help to reduce physical pain.
Strength training provides you with the ability to customise your workout and control how hard you push yourself, so if you're having a rough arthritis flare-up day, don't stop your exercise routine - simply lower the load and go at your own pace.
If you are living with Osteoarthritis and want to incorporate strength training into your treatment plan, be sure to speak with a medical professional before starting. Strength training is beneficial in reducing osteoarthritis pain, but it must be done carefully and patiently. Start by doing exercises that focus on improving mobility and range of motion, such as body weight squats or lunges. Once those become comfortable, and as your body gets stronger, gradually increase the number of reps, sets and weight as tolerated. Following these tips will positively impact your Osteoarthritis, allowing you to strengthen your body while reducing chronic pain and discomfort.
It’s important to remember that results don’t happen overnight; however, with patience and dedication you will find success. Feel free to contact me if you’re looking for ways to incorporate strength training into your life—I guarantee it will be worth the effort!
Articles of interest:
Zeng, Chu-Yang et al. “Benefits and Mechanisms of Exercise Training for Knee Osteoarthritis.” Frontiers in physiology vol. 12 794062. 16 Dec. 2021, https://pubmed.ncbi.nlm.nih.gov/34975542/
Queen Mary University of London. "Exercise helps prevent cartilage damage caused by arthritis." ScienceDaily. ScienceDaily, 27 March 2019. https://www.sciencedaily.com/releases/2019/03/190327123838.htm
C Nguyen et al. “Rehabilitation (exercise and strength training) and osteoarthritis: A critical narrative review” Annals of Physical and Rehabilitation Medicine Volume 59, Issue 3, June 2016, Pages 190-195 https://www.sciencedirect.com/science/article/pii/S1877065716300331