Why strength training is good for your joints

A lot of people avoid strength training because they think it’s “bad for your joints.”

There is a fear that lifting weights will wear down your cartilage, increase arthritis, or make joint pain worse over time. Actually, the opposite is true- appropriate strength training is one of the best things you can do for your joint health.

Your joints are designed to handle movement and compression (load). Usually, the issue isn't that the body is being used too much, but that the body is not prepared for the loads life or sport ask of our joints.

Joints need movement and load

Cartilage does not have a good direct blood supply like muscles do. Instead, it depends heavily on movement to help circulate the synovial (joint) fluid (normally found within your joints), that contains nutrients to nourish this cartilage & keep it healthy.

So when you strength train, you're helping to keep the joint healthy. This is often why people feel better with movement, and more stiff and achy with rest and being less active.

Too much complete rest can sometimes make joints feel worse, not better.

Strength training helps support the joint

Surrounding and attaching to your joints are muscles. Muscles help absorb force (vs. joint itself absorbing all the force) and control movement. If the muscles surrounding a joint are weak, the joint itself may experience more force & stress during daily activities like walking, running, climbing stairs, lifting, or sports.

For example:

• Stronger quads and glutes can help reduce stress around the knees.

• Stronger hips and core can help improve control around the low back.

• Stronger shoulders and upper back muscles can improve shoulder mechanics during overhead movements.

The goal is not to “protect” the joint by avoiding movement forever, but to improve the body’s ability to tolerate that compression and movement.

Arthritis does not automatically mean “don’t lift”

This is one of the biggest misconceptions I see. Many people with arthritis benefit from strength training when it is programmed appropriately.

Research consistently shows that resistance training can help improve:

• Pain levels

• Function

• Strength

• Bone mineral density (decreased fracture risk!)

• Confidence with movement

• Quality of life

That doesn't mean you should jump into max squatting on day one. Of course your joints will not feel good if you go from 0-100% like that (and this is how injuries happen). Joints respond best to gradual, progressive loading over time.

In many cases, completely avoiding activity due to fear can lead to more stiffness, weakness, and loss of function over time.

More load is not always better

Good strength training is not just randomly lifting heavy weights. There needs to be a logical plan that varies the exercises and recovery, and increases the volume, intensity, and range of motion over time.

Doing too much can lead to joint irritation. An irritated joint may need:

• Temporary modifications

• Reduced range of motion

• Slower progressions

• Different exercise selection

• Better recovery strategies

Instead of thinking "well strength training didn't work, I won't do that again", it's more important to take a step back and find a right entry point to get back into lifting weights again. Once you do that, you can work on building that joints capacity over time.

Motion is important too

You've probably heard the phrase "motion is lotion", and this applies to strength training too.

Strength training does not = becoming stiff and only training partial ranges of motion indefinitley. Your joints and surrounding tissues adapt to the positions and ranges you train. That’s why controlled movement and gradually training through a full range of motion is an important part of a program.

We eventually want our joints to be able to tolerate these motions for everyday life such as...

• Squatting...down to use the restroom

• Reaching overhead...and getting something off the shelf

• Rotating...as you get in and out of your car

• Carrying...groceries inside

• Climbing stairs...in your home or places you may visit

• Running...to keep up with your kids and grandchildren

• Changing direction...when walking around or on a moments notice

The body tends to adapt to the demands placed on it.

Final thoughts

Your joints are not fragile. In many cases, they benefit from movement and strength training more than completley avoiding an activity.

That doesn't mean you should be pushing through severe pain or ignoring symptoms. It means that long term health and longevity is an ongoing process, and we want you to a least get the ball rolling with these things. There will be times where you will need to scale back for a period of time, but you can work towards returning to your "normal" with the proper guidance when the time is right.

If you’ve been avoiding exercise because you were told your joints are “bone on bone” or that lifting is bad for arthritis, there may be more options available than you think. If you're unsure where to begin, or what you should be doing, reach out to us HERE and we can help you get started.