Strength Training for Osteoarthritis

Introduction

Osteoarthritis (OA) is a common degenerative joint condition that affects millions of people worldwide. It is characterised by the breakdown of cartilage, leading to pain, stiffness, and reduced mobility.

Physical therapy & medication are often recommended for managing osteoarthritis symptoms, but there is growing evidence that suggests strength training should be encouraged as part of an effective management plan.

So what are the benefits of strength training?

1. Improved Flexibility and Range of Motion (ROM):

 

Osteoarthritis often causes flexibility and range of motion limitations, making daily activities challenging. However, incorporating strength training into an osteoarthritis management plan can help improve these limitations. Active stretching exercises combined with resistance training can increase joint mobility, reducing stiffness and allowing for a greater range of motion. This, in turn, enhances joint function and facilitates easier movement [1].

2. Alleviation of Pain:-

Chronic pain is a typical symptom of osteoarthritis, often leading to a significant decline in quality of life. Strength training has been found to be effective in reducing pain associated with Osteoarthritis. Regular exercise, including resistance training, stimulates the release of endorphins, the body's natural painkillers, providing natural pain relief. Additionally, stronger muscles can help to offload the joint, reducing stress and strain on the affected area [2].

3. Increased Muscle Strength and Function:-

Weakness in & around the affected areas is a common issue for individuals with osteoarthritis due to reduced physical activity and pain induced disuse. Strength training helps to reverse this trend by increasing muscle strength and functionality. Resistance exercises promote muscle hypertrophy, leading to improved muscle mass, power, and endurance. Stronger muscles enable better joint support, increased mobility, and enhanced overall physical performance [1].

4. Increased Joint Stability:-

Strengthening the muscles around the affected joint such as the knees or shoulders, helps to provide better support and protection to the joint structures. Research has shown that targeted resistance exercises can increase muscle strength and enhance joint stability, reducing pain and improving overall joint function [1].

5. Weight Management:-

Maintaining a healthy weight is crucial for managing osteoarthritis symptoms, as excess weight places additional stress on the affected joints.

Strength training, along with a well-balanced diet will help alleviate this. Resistance exercises increase muscle mass, which leads to an increase in resting metabolic rate. This means that the body burns more calories even at rest, aiding in weight control and reducing the load on joints [2].

If you are struggling with your Osteoarthritis, we recommend you consult with a medical professional, or get in touch with CK fit so we can take you through an evidence-based, tailored plan to suit your specific needs.

References

1. Fransen, M., McConnell, S., Harmer, A. R., Van der Esch, M., Simic, M, & Bennell K (2016). Exercise for osteoarthritis of the knee: a Cochrane systematic review

2. Piva, S. R., Susko, A. M., Khoja, S. S., Josbeno, D. A., Fitzgerald, G. K., & Toledo, F. G. (2013). Links between osteoarthritis and diabetes: implications for management from a physical activity perspective. Clinical Geriatric Medicine, 29(1), 97-116.

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