.avif)
When it comes to protecting your joints, movement is medicine—and strength training is one of the most effective tools available. Strong muscles are your body’s shock absorbers, they support and stabilize the joints, reducing the amount of stress placed on joints during everyday activities like walking, sitting, climbing stairs, lifting, and exercising. Resistance training also improves muscular endurance, balance, and coordination which reduces risk of falling and injuring yourself. Research shows that appropriately prescribed strength training can improve joint function, reduce pain, and enhance overall mobility, particularly in individuals with osteoarthritis.
Motion is Lotion
A favorite saying of PTs is: Motion is Lotion. This holds true for strength training. It supports the health of the tissues that keep your joints moving. Regular loading helps maintain bone density, stimulates muscle and connective tissue adaptations, ie tendons and ligaments, and improves the joint's ability to tolerate physical demands. For individuals with knee or hip osteoarthritis, clinical guidelines recommend exercise—including strengthening—as a first-line treatment to reduce pain and improve function. Contrary to the common misconception that lifting weights wears down your joints, properly dosed resistance exercise can actually help joints become more resilient. The key is choosing appropriate exercises, gradually increasing resistance, and allowing adequate recovery.
Strong muscles protect the joints
The bottom line? Strong muscles help protect the joints they surround. Whether your goal is to stay active, prevent future injuries, manage arthritis symptoms, or maintain independence as you age, strength training should be an essential part of your movement routine. A physical therapist can help develop an individualized strengthening program that considers your current abilities, movement patterns, and goals, so you can build strength safely and confidently. Investing in stronger muscles today can help support healthier, more functional joints for years to come.
Need help? We’re here for you. Contact us at Activcore to get started now.
REFERENCES:
Kolasinski SL, et al. (2020). 2019 American College of Rheumatology/Arthritis Foundation Guideline for the Management of Osteoarthritis of the Hand, Hip, and Knee. Arthritis Care & Research.
Bannuru RR, et al. (2019). OARSI guidelines for the non-surgical management of knee, hip, and polyarticular osteoarthritis. Osteoarthritis and Cartilage.
Fransen M, et al. (2015). Exercise for osteoarthritis of the knee. Cochrane Database of Systematic Reviews.
American College of Sports Medicine. Resistance Training Guidelines and recommendations for healthy adults.
Disclaimer: The views expressed in this post are based on the opinion of the author, unless otherwise noted, and should not be taken as personal medical advice. The information provided is intended to help readers make their own informed health and wellness decisions.
.avif)
.avif){kind=spacer}
.svg)
