Weightlifting for Joint Health

With the growth of our aging baby boomer population, joint pain and joint problems such as osteoarthritis are rapidly becoming major health concerns.

JOINT SURGERY

Surgery of the knee, hip, and other "load bearing" joints are becoming increasingly more common. If you don't like the idea of undergoing joint surgery, a regimen of regular moderate exercise which includes weight lifting exercises, and nutritional supplements such as Glucosamine has actually helped many people avoid joint surgery?

First of all we must dispel the myth that working out with weights will actually cause joint pain.

Of course, it's silly to say that no one has ever left a gym with a sore knee, or shoulder, or elbow.

Quite the contrary, my friend!

People often do injure, or, at the least, strain themselves doing all kinds of exercise. If that injury is caused by your weightlifting routine, however, you are almost certainly doing something wrong. Chances are you are not warming up properly prior to weightlifting, lifting with poor technique, trying to lift too much weight, or are not allowing enough time for your joints to recuperate after sets.

By the way, if you DO already have a joint problem, such as osteoarthritis common as we age, some movements and lifts could possibly make the problem worse. On the other hand, strengthening the muscles and connections around a joint can help protect is against further injury. In any case, if you do have a joint problem, get with your doctor before beginning a weight lifting program.

In this article, we are discussing that joint pain that can and does occur from everyday "wear and tear", i.e. Osteoarthritis or other, similar conditions. Proper weight training has been found to actually improve joint health, return functionality and decrease this pain.

A recent study released in recent issue of Arthritis Care and Research followed two groups of patients with knee arthritis. One group was given a regular series of Range of Motion Exercises the other a regular routine of Strength Training Exercises, that included weightlifting routines to strengthen the quadriceps and other leg muscles. All patients participating in the weightlifting group reported less pain than in the ROM group, and more importantly X-rays of those in the Strength Training Group verified that the progression of their arthritis had slowed.

Regular exercise of the joints helps to replenish joint lubricants and builds cartilage. Weightlifting increases the strength of muscles around joints. Stronger muscles from weightlifting exercises offer more support to the joints. You actually become physically stronger from the process of weightlifting. This means you can participate in more activities, which make your joints healthier.

We already know how weight training builds muscle and how that can improve your overall health and helps with permanent, healthy weight loss. Most orthopedic specialists agree that a sure way to reduce joint pain and improve joint health is to lose weight, and ease some of the burden on those weight-bearing joints like the hip or knees.

Simple common weight training exercises have been found to be the best to reduce joint pain of the hips and lower extremities, such as Squats and Leg Extensions.

If you are not already training with weights as part of your plan to improve health, and are experiencing knee or hip pain, now is a great time to start.

While not everyone will benefit from weight lifting to the same degree, many Americans have totally eliminated their need for ant-inflammatory drugs and other medications to manage their joint pain through weightlifting and strength training. Once you have eliminated your joint pain and start to realize all the other benefits from working out with weights, you could be well on your way on the road to better health and better fitness all around.