Building Stronger Knees: The Benefits of Strength Training for Arthritis
Osteoarthritis (one of the types of arthritis) is a common condition which can cause pain and stiffness in the knees, as well as other joints throughout the body.
Arthritic knee pain can make it challenging for people who suffer from it to be able to perform daily tasks or participate in physical activities.
However, there a growing body of evidence that shows that building muscle strength through strength training (also referred to as resistance training) has been shown to provide many benefits for people with arthritic knee pain.
Strength training refers to performing exercises against resistance which is generally done using weights, resistance bands, or even bodyweight exercises. This results in the targeted muscle groups building both muscle strength and muscle size.
Here are some of the benefits of increasing muscle strength for those who suffer from knee arthritis:
Reduces Pain and Inflammation
One of the most significant benefits of strength training for arthritic knee pain is that it can help to reduce pain and inflammation.
Strong muscles around the knees can act like an effective suspension system, reducing the stresses and forces that are placed upon the knee joint itself.
This can help to decrease pain and inflammation, making it easier for people with arthritic knees to walk and perform all of their day-to-day activities.
Improves Range of Motion
Painful arthritic knees can mean that it is difficult to move the knee joint through its full range of motion. This can lead to stiffness and reduced mobility.
Strength training helps to improve range of motion allowing individuals to move their knees more freely and with less pain. This then leads to an improved overall quality of life.
Builds Stronger Bones
Strength training helps to build bone density by putting stress through the bones in the legs which stimulates bone growth. This can help to reduce the risk of fractures and other injuries, improving the overall health of the knee joint.
Increases Muscle Mass
As we age, we naturally lose muscle mass, a process referred to as sarcopenia. The good news is that, at any age, we can not only slow this decline in muscle down, but we can also reverse sarcopenia.
This means that we have the potential to regain some of the muscle mass and strength that we may have previously lost.
Increasing muscle mass through strength/resistance training can improve overall strength and endurance which can improve both pain and stiffness as mentioned above.
Improves Balance and Stability
Arthritic knee pain can make it a challenge to maintain stability and balance, therefore increasing the risk of falls. By strengthening the muscles that support the knee joint through strength training, our balance and therefore ability to stop our self from falling improves.
This can help to reduce injuries associated from falling, such as fractures, helping us to remain active and avoid long periods of immobility.
Boosts Energy and Mood
Strength training has been shown to boost energy levels and improve mood. One reason is due to the production of endorphins, natural mood-boosting chemicals in the brain.
Overcoming the challenge of lifting something heavier than you ever thought you were capable of can build a great level of confidence.
All of this can help people who suffer with arthritic knee pain to feel more positive and energised.
Improves Overall Health
A reduction in both muscle mass and muscle strength has been associated with many age related and chronic medical conditions.
Being physically active and including strength training into your weekly schedule provides a whole array of health benefits beyond just improving arthritic knee pain. It reduces the risk of chronic diseases such as heart disease, diabetes, and obesity.
If you have arthritic knees and you’re looking for a safe and effective way to improve muscle strength, reduce pain and improve overall health, then strength training should be part of your weekly routine.
You’ll want to start slowly and gradually increase the resistance that you use. If you have any existing medical conditions, or any undiagnosed symptoms, you should consult with a healthcare provider before starting.
By incorporating strength training into their daily routine, individuals with arthritic knee pain can experience significant improvements in their quality of life.
