Strength training and weight training can help preserve bone density and improve muscle mass, strength and balance, according to a study in the Journal of the American Medical Association, December 1994. Lifting weights and strength training cause muscles to grow and become stronger. This may take pressure off the joints that are causing the pain.
“I prefer the term strength training rather than weight training,” says Gail Harsh, supervisor of rehabilitation therapies at The Orthopaedic Hospital-Parkview North in Fort Wayne, Indiana. Harsh works with patients with severe arthritis, including patients who have undergone joint-replacement surgery. “The term ‘weight training’ may conjure up images of bulky bodybuilders. A strength-training program for arthritis patients may include weights, or it may not,” she says.
“My experience is patients who stay active in a strength program may have an advantage with their arthritis.” Harsh affirms the findings of the Journal of the American Medical Association study with her own experience. “Patients who have a chronic arthritis condition usually stay functional much longer if they are doing a strength-training program. Strength training reduces the stress on joints that contributes to pain.”
Harsh says, “We see a lot of patients who have had joint replacement surgery, and those who’ve been on a strength-training program have an easier time during rehabilitation. Strength training may keep people from over-stressing their joints.” Harsh recommends talking with your physician first before beginning a strength-training program. “Ideally, a person would have a specific arthritis diagnosis. This helps the physician and the patient craft an appropriate strength-training regimen.”
An arthritic joint can cause problems elsewhere in the body, as a patient adapts to compensate for the weak joint. Strength training challenges other muscles by forcing them to adapt to the stress and become stronger.
Training Options
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Training at a gym or fitness center. Some fitness centers offer supervision along with proper instruction from a trainer or employee. Some centers cater exclusively to women. Others are sponsored or managed by hospitals with specialized services for people with health problems who want to stay fit.
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Training at home. Small dumbbells can be used for some of the same exercises you would do in a gym. Training in your own home can be less expensive, private and convenient.
With appropriate guidance from your physician, either option may be effective.
Supervision or Instruction?
You should follow instructions carefully and ask someone qualified to help you.
Harsh says she likes training centers tied to a hospital or medical program. “Many hospitals support fitness centers with staff who are used to dealing with people with arthritis and other health conditions. Seek out a fitness advisor who has additional training in arthritis. Patients may seek a referral from their doctor or from their local Arthritis Foundation, their local hospital, or the YMCA or the YWCA.”
How Much is Too Much?
The Arthritis Foundation suggests that you begin with realistic goals and choose activities you enjoy. Be sure to spend time stretching to keep your muscles flexible and to warm them up for strength training. Also, the American Academy of Orthopaedic Surgeons recommends that arthritis patients follow the 10 percent rule: never increase your program more than 10 percent a week.
Should I Be Sore after Training?
When you start out, expect a bit of mild soreness. Some soreness is normal for anyone at any age, whether you have arthritis or not. Listen to your body. Stop exercising if you experience severe pain or swelling. According to the Arthritis Foundation, the two-hour pain rule says: “If you have more arthritis pain two hours after exercising than you did before, you’ve probably done too much and should cut back a little” (“Exercise and Your Arthritis,” Arthritis Foundation, 2001).
Other tips to gain maximum benefit and help avoid injury
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Get all your muscles involved. Some people find certain exercises more pleasant, and they avoid others. Be sure to work all your muscles to keep your body in balance. For people with arthritis in their knees or hips, leg exercises are especially important.
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Exhale when lifting. Breathe in when the weights are lowered, and exhale as you lift them. Don’t hold your breath.
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Slow is better. When lifting weights or doing strength training, go through the motions in a slow, steady rhythm. Using strict form allows you to get maximum benefits while using lighter weights. Lifting in a fast jerking motion doesn’t work your muscles effectively.
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Stick with it. You may miss an occasional workout, but try to exercise your muscles two or three times a week.
