Weight lifting and joints health
Weight lifting is usually neglected when people experience or are afraid of joint injuries and pain. Ofcourse there are many factors to consider when performing any exercises, but we want to discuss the effects of lifting weights on our joints.
Preserving joints health is a top task any human being should be concerned about from early age, if he does not want to face some serious medical problems like arthritis or osteoporosis after passing his or her 50s. But the way we live these days seems to be a little bit difficult to manage both – our everyday tasks and our health, including when it comes to joints. Many people have forgotten how important and beneficial it is to have active life – to move, to be in the gym, to be physically prepared to face injuries or tiredness. On the other side, the sedentary life seems not to be the only problem that might cause joint problems. Sometimes, the wrong workout can be also quite dangerous for the cartilage and a big risk for your bones and muscles. Speaking of which, weight lifting is one of these threatening part of our gym workout and it is by all means closely connected with joints and their top condition. Let`s talk in details about joint health and weight lifting now.
Can weight lifting cause you problems with joint health?
There is a weird myth about weight lifting and its influence on joint health. About 50% of people today believe that weight lifting causes joint inflammation and if you have a problem with joints, it is forbidden to perform such exercises. Indeed, people with arthritis are usually recommended by the doctors to avoid carry heavy things like luggage, for instance. But no matter how hard it is to believe it – weight lifting exercises cannot cause you problems with joint health, if they are performed properly and by the right way. Moreover – there are numerous studies that show the fantastic effect from weight lifting on joints. And actually, some medical specialists say that weight lifting exercises can be even beneficial for arthritis pain management. How can be this possible, if every day we hear of trauma cases that some people cause themselves due to weight lifting exercises? Well, actually this is both – quite possible and very easy. Because most people simply do not pay attention on how they perform their weight lifting exercises. On the contrary – they do perform them wrongly and thus, they put their health in risk, they worsen their joint diseases or inflammation.
How to prevent joint pain, while weight lifting?
Here are the main tips and directions you should take under consideration, if you are a bodybuilder and you do not want to harm your joints or you have diseases that are linked to joint inflammation and you believe in the good effect of weight lifting on the symptoms:
- Never start your workout with weight lifting. This is pressure you will cause to your joints with fatal ending. If you do not get an injury during your first minutes of your exercising, you will then, get tiredness that will bother during the next few days. On the contrary – even if your workout regime does contain weight lifting, you need to start with simple stretching or some proper warm up to prepare both – your muscles and your bones for harder movements and pressure.
- If possible for your specific weight lifting sessions and exercises, consider wearing foam roller. This is a very simple fitness tool that will help you to prevent injuries. Also, fitness instructors say that if you have arthritis and you want to stop the pain in joints, while weight lifting, the foam roller is a must.
- Be constant in your exercising. If you train only once per week, weight lifting is not for you. On the contrary – probably after the third week you will have your joints quite inflamed and the process might proceed even if you stop the workout. However, the more regular your weight lifting trainings are, the healthier and stronger your joints become, which will eventually make them fully capable to bear the pressure from the heaviness.
- Weight lifting fits with cardio in a great combo. Cardio training is great for the fact that it helps your whole body to prepare for the next exercises – regardless what you are going to put on pressure. So, if weight lifting is your main goal, then start with some cardio and finish the whole workout with cardio again.
Manage arthritis joint pain with weight lifting
Finally, we have reached the most beneficial and helpful part of this article – the way to stop the arthritis pain thanks to some proper and finely performed weight lifting. How can be this possible, you might ask…Well, there is actually nothing so strange about the medical explanation of this statement? Simply, weightlifting has been always linked to the task of strength improvement, as well as achievement of more flexibility and balance. Arthritis patients need exactly these things, so the more they train, the stronger their joints become. Thus, lack of motions or stiffness becomes reduced quite effectively and at some point, you might even forget that you have such a serious medical condition. Also, pain gets reduced, when weightlifting becomes a regular exercising for you. So, please, do not expect for hurting to pass fast. It will take some time for weight lifting to show real results on your arthritis side effects.
When you start weightlifting to minimize arthritis joint pain, do not forget to make an attempt for going through the joint's entire range of motion. This is going to be the preliminary preparation for your bones to get active. Also, such an approach will let you recognize your body zone pain and to understand what your body needs. If bending the joint in a specific way and pain appears, change the motions and proceed with something easier or even something more comfortable for your body and your joints. Eventually, you will proceed increasing the pressure - but on mandatory do it gradually – so you will be able push the joint until you regain its full range. In case you are diagnosed with rheumatoid arthritis, make sure you rest your bones and joints to relax after some flare-up. Go on lifting once the pain becomes less. Also, it is a great idea to have in minds the so-called isometric exercises. This type of exercising lets you push and pull against walls to make joints flexible and what is more important – stronger. However, the amazing part of this exercising type is that it removes the stress from the joint, putting the whole pressure on the immovable object you are using tor the pushing and the pulling. Last, but not least, do not stop listening to your body! It knows best what you need and how to proceed. Your joints do not only hurt, but they also let you to know how big the pain is and whether it is bearable or predisposed to be eliminated.
Weight lifting is not only an exercise that men use to become more masculine and attractive to women, who love big gentlemen. This is also a great method to remove the pain from serious medical conditions like arthritis. The studies that have been taken about this correlation have proved that if you know what you are doing and how you are doing it, even vanguard approaches might be put into force to become stronger and healthier. Please, make sure weight lifting exercises you perform are fully conducted to your personal trainer, who knows about your joint problems, as well as to your doctor`s opinion about your treatment. Good luck and stay both – strong and flexible thanks to weight lifting!