One of the common mistakes folks make about resistance training is the assumption that only young people who want to build firm muscles should do so. The truth is that anyone can benefit from resistance training, and especially those who suffer from joint pain will be able to significantly improve the strength and flexibility of their body.
For more information about the benefits of resistance training for your joints, we talked to John Doyle, Head of Physiotherapy at Nuffield Health.
Who should do exercises to strengthen the joints?
"Practically anyone can train from resistance or weight training," says Doyle. "There are a variety of positive benefits that can be gained from this form of activity, not just by increasing muscle mass."
"Physiotherapists believe that many people think that weight training is only for those who who are young, fit and healthy and believe that they should not do it because they are in pain, too old or too unsuitable or because they fear that they might hurt themselves. However, these are the people who can benefit the most. In terms of weight training, there is generally no bad exercise ̵
"Strength training has proven effective in both the treatment and the prevention of joint pain such as back pain, shoulder pain and arthritis. In fact, strength training should be an integral part of treating all musculoskeletal disorders and has been recommended by the National Institute of Clinical Excellence.
Can Strength Training Help Alleviate Joint Pain?
"Pain is very complex and involves many factors that all work together to create the sensation of pain that each individual feels," says Doyle. "Strength training, however, can positively affect many of these factors.
" Resistance training can reduce the level of chemicals in the body due to inflammation. Less inflammation can lead to significant improvements in pain.
"Weight training is a really effective way to help people lose weight. Many people still believe that they need cardiovascular training to lose weight, but high-intensity strength training can also deliver great results. This has a direct effect on the pain, stressing the strain and joint, but possibly also the chemicals caused by inflammation.
How often should you perform resistance training?
"Required frequency and intensity resistance exercise remains a hot topic," says Doyle. "In reality, something is better than nothing and everyone has to start somewhere. If you go into a routine with goals, the motivation for the further movement is maintained. The benefits are not immediate and can take several weeks. Therefore, it is important that people stick to it.
Exercises to strengthen the joints
Doyle recommends doing the following four exercises to strengthen the hip and knee joints. If you already have arthritis symptoms that often include pain, swelling, or joint pain during or after activity, consult a doctor before starting the exercises.
Sets 3 Reps 15 Break 30sec
"Stand with your back against a wall, feet about 60 cm from removed the wall, "says Doyle. "Push down the wall by bending your knees as far as you can go comfortably. Take a short break at the bottom of the squat and then stretch your knees to push up the wall. "
Sets 3 Reps 15 Rest 30sec
" Lie down on the ground with your knees bent so that yours Feet flat on the ground and stand slightly apart, "says Doyle. "Raise your hips as high as you can comfortably reach. Stop briefly at the top and slowly lower your hips to the floor.
Reps 3 leg-per-leg Time 30sec
"Exercise standing on one leg with a straight or slightly bent knee," says Doyle. "Keep something close to where you can hold on if you lose your balance."
Straight Leg Lifting
Sets 3 Reps 15 Rest 30
"Lie down with your knee bent and your knee straight Back, "says Doyle. "Lift the straight leg 30 cm off the ground and make sure you keep it straight. Take a short break and then lean back on the floor.
The above exercises should be suitable for people of all fitness levels, but if you are already a normal athlete, Doyle recommends doing these three additional exercises.
"Many people are deposed by crusaders and fear that a slight flexion of the back can have catastrophic consequences," says Doyle. "My advice would be to become light and build weight if you feel capable of doing so. Even if you do not feel safe in a deadlift, you reduce the freedom of movement. "
At the Romanian deadlift you start with the barbell in your hand and not on the ground. With a slight flexion of the knees, lower the weight until you feel a slight stretch in the thigh muscles, then drive your hips forward and use the thigh muscles to stand up again.
"This is technically easier than that, but still challenging the big muscles in the legs and trunk," says Doyle. »Hold a dumbbell or kettlebell on your chest with both hands. Slowly descend as far as you feel comfortable, and extend your buttocks as if you were sitting on a chair. When lifting from the squat, focus on pushing your hips forward. Some people like to have a chair or a fitness bench behind them when they learn the technique to know how to walk.
"This is a great way to train the gluteal muscles really hard. Doyle says, "These muscles are absolutely vital for strong and painless hip and knee joints, sit with your butt on the floor and your upper back against a weight bench, and with your feet on the floor, lift your hips upwards by pulling your hips up Pushing your heels into the ground At the top of the movement, your shins should be vertical Take a break at the top of the movement and squeeze your glutes as tight as you can, then slowly lower them to the floor Master this, you can add weight by holding a dumbbell over your hips. "