As a chiropractor, one of the most common myths I hear is that you should stop lifting weights if you have arthritis. The truth is actually the opposite. Strong muscles act as shock absorbers, taking pressure off your joints and reducing long-term pain.
However, you have to trade "ego lifting" for smart training. Here is how to lift safely and effectively:
-
Warm up thoroughly: Never lift cold. Spend 10 minutes on light cardio or dynamic stretching to lubricate the joints before you grab a dumbbell.
-
Focus on form, not weight: Poor mechanics will aggravate inflammation. Drop the weight and perfect your technique to protect your spine and knees.
-
Don't ignore sharp pain: Muscle burn is good; sharp, stabbing joint pain is a red flag. If a movement hurts the joint, stop immediately and modify the exercise.
-
Use full range of motion: Stiffness is the enemy. perform exercises through their full range to maintain flexibility and mobility.
Don’t let arthritis keep you on the sidelines. Movement is the best medicine.
Check out Joint-Friendly Warm-Up and Lifting Exercises for an easy start.
Make a commitment to your health today.
Stay well adjusted,
Dr. Dan Kammer