Strength training helps not just muscles, but the whole musculoskeletal system.
If an individual has joint pain, he or she should do more, not less: more activity and especially more resistance training. Resistance training — strengthening exercises using weights, machines, an individual’s own body or other equipment — can bring many benefits beyond getting stronger. It also can help decrease joint pain and ease symptoms of arthritis.
Resistance training is often cited as causing joint pain, especially if an individual uses too much weight or performs exercises incorrectly. But when done properly, resistance training is an excellent tool in the joint health toolbox.
Strong Muscles, Strong Bones
Strength training helps not just muscles, but the whole musculoskeletal system. Resistance training causes the body to adapt to stress. Tiny tears form in the muscles exercised, which the body then repairs with protein and rest, making them bigger and stronger over time.
The same thing happens with bone. Individuals who engage in regular resistance training have better bone density and less risk for osteoporosis. This is particularly important in individuals who are over the age of 40, as they lose about 1 percent of bone mass per year. Postmenopausal women especially benefit from strengthening bone through resistance training, as the drop in estrogen after menopause increases the risk for osteoporosis.
When done properly, resistance training is an excellent tool in the joint health toolbox.
Protect the Joints
Individuals with arthritis — osteoarthritis and the inflammatory types such as rheumatoid arthritis — also benefit from resistance training. A 2010 review of clinical trials suggests that in older adults with osteoarthritis, resistance training was associated with a 35 percent reduction in joint pain and a similar increase in function.
Similarly, individuals with rheumatoid arthritis (RA) benefit greatly from regular resistance exercise. RA increases the risk of osteoporosis, but exercise slows the loss of bone mass. According to a 2011 review, regular resistance training strengthens the tendons and ligaments of individuals with RA, and helps keep the cartilage in their joints healthy.
Individuals who engage in regular resistance training have better bone density and less risk for osteoporosis.
Talk to Your Doctor
Resistance training can be of benefit to almost anyone, but it is important to talk to a medical professional before starting a fitness regimen. An orthopaedic specialist — a doctor who focuses on the musculoskeletal system — can help.
For those who have arthritis or osteoporosis, or for individuals who simply want to become healthier, request an appointment at University Orthopaedic Associates. With multiple locations and physicians who cover the full range of orthopaedic services, you’re sure to get the appointment you need with the doctor you want at the time and location that’s most convenient for you.
Call 855-UOA-DOCS or visit UOANJ.com.
