Apr 18, 2024

Strength Training

Struggling with joint pain and inflammation? Cartilage and connective tissues protect the ends of bones in the human body, Over time and/or lack of care, these tissues wear out and the corners of bones are exposed. The bones then rub directly against each other and cause pain known as Osteoarthritis. This often results in significantly compromised mobility.

If the condition worsens, it may lead to knee and hip replacement surgery. While it’s safe to say that a major risk factor for this disease is obesity, there is a general myth that exercise worsens osteoarthritis… However, as per recent studies, exercise is actually beneficial because it strengthens the joints and enhances the movement of our bodies.

Now let’s discuss the RIGHT exercises that can protect you from this chronic disease and future fractures.

Strength Training has numerous health benefits. Weightlifting includes a variety of exercises ranging from bench press, deadlift, bicep curls, shoulder press to upright row. Here is how strength training can benefit patients with osteoarthritis:

1. Enhances muscle endurance

According to the Rheumatology journal, muscles around the joints are critical for the health of joints. Exercises like wall squats, chest presses, and straight-leg raises all strengthen these muscles.

2. Bone Durability

Strength training puts pressure on the joints of the hips and knee. This pressure increases bone density. and also reduces inflammation around the affected joints.

3. Reduces joint stiffness

Studies highly recommended osteoarthritis patients practice strength training exercises at least twice a week because these exercises assist in repairing the connective tissues around the corners of the bones and reduce joint tension.

4. Manage / Prevent Obesity

Because being overweight increases the likelihood of this chronic disease as it puts additional pressure on the joints, strength training exercises are effective for burning calories and maintaining weight.

5. Balance Improvement

Strength training workouts help maintain balance and coordination, and as a result, a person can prevent accidents and falls, which are often dangerous consequences when living with osteoarthritis.

Physiotherapy assists in managing osteoarthritis and teaches people to overcome the barriers imposed by the disease. Examples include:

1. Motion and flexibility exercises

A physiotherapist examines the triggered joints and muscles. After inspection, they assign a suitable exercise program and will help perform those exercises. This program is to be maintained for at least 6 weeks in order to assess a proper outcome.

2. Use of modalities

Sometimes physiotherapists recommend heat or cold therapies, as well as transcutaneous electrical nerve stimulation (TENS) for recovery from osteoarthritis.

3. Assistive devices

Sometimes a patient’s conditions have worsened to such extent that physiotherapists recommend mobility aids such as wheelchairs. (Note: even patients in wheelchairs are designed custom exercise plans to be implemented)

4. Group workout classes

Physiotherapists also conduct and further recommend group exercise classes to encourage patients to train in groups. Educating patients and motivating them is critical to recovering from osteoarthritis.

The most ideal way to overcome this disease is mainly through self-management. Unfortunately, this disease tends to worsen over time in many cases… Please consult with an appropriate doctor as soon as you experience any joint problems such as stiffness.

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