Strength training should be a key part of your management for protecting joints and reducing your risk of injury.
A common misconception is that exercising should be avoided when you have joint pain and stiffness. But the opposite is true! Here are some key ways strength training helps protect your joints and reduces overall risk of injury:
- Strengthening Muscles, Ligaments, and Tendons: By building up the muscles, ligaments, and tendons that surround your joints, strength training acts like a natural brace. Stronger supporting tissues reduce the pressure on the joint itself and help absorb shock during movement, which lessens the likelihood of injury and joint pain.
- Improving Joint Stability and Alignment: Enhanced muscle strength and balanced muscle development keep your joints in proper alignment. This stability is crucial for protecting joints during everyday activities and dynamic movements, reducing the risk of strains, sprains, and overuse injuries. As we age our posture can change, our goal is to maintain the best posture and alignment we can for the health of our joints.
- Increasing Flexibility and Range of Motion: Regular strength training, especially when combined with stretching, helps maintain and even improve joint flexibility. This reduces stiffness and allows joints to move through their full range of motion, making them less prone to injury.
- Promoting Healthier Connective Tissue and Bone: Strength training increases the strength and resilience of connective tissues (like tendons and ligaments) and boosts bone density. Stronger bones and connective tissues are more resistant to fractures and tears.
- Reducing Inflammation and Supporting Joint Nutrition: Exercise enhances blood flow to the joints, delivering oxygen and nutrients that support repair and maintenance. It also helps clear out damaged cells, reducing inflammation and supporting overall joint health.
- Decreasing Joint Pain: Contrary to common misconceptions, regular strength training can actually reduce joint pain—including for those with arthritis—by strengthening the muscles around the joint and improving function. We like to use the phrase ‘motion is lotion’ at the studio which many members can attest to.
In summary, strength training not only makes your muscles stronger but also fortifies the entire support system of your joints, making them more resilient and less susceptible to injury and pain. We always recommend working with an Exercise Physiologist to ensure you have correct technique and intensity when completing strength training, especially if you have any conditions or injuries.
Book in your Initial Assessment with one of our Exercise Physiologists. Your joints will thank you for choosing to start at Elossa today!