When our joints hurt, our instinct whispers "don't move." Yet our
muscles weaken from not being used enough. When weak, they can't support our
weight. This increases pressure on the joints and causes greater pain.
"The muscles are what help to bear the stress on the joint," says
Bernard Rubin, chief of rheumatology at the University of Texas Health Sciences
Center. To break this damaging cycle, turn to strength training.
If your mother or grandmother had a knee or hip replacement, the odds are good she was in her late 60s or 70s when she opted for the surgery, and it was a "last resort" decision -- either get a new knee or start using a cane or a wheelchair.
That's not today's joint replacement surgery. With the baby boom generation hitting their 60s -- the age at which joints start to hurt and ultimately give out -- more and more people are seeking knee and hip replacements to maintain their active lifestyle.
You'll find that you can actually ease joint pain by building strong
muscles. That's not all. The more muscle mass you have, the more energy you
burn while at rest, which helps you stay at a healthy weight. Also, strength
training may reduce your risk for osteoporosis (brittle bones). "The
stronger your muscles are, the less likely you are to injure yourself" if
you take a spill, Rubin says.
Before starting to do strength training with free weights or a machine, you
should talk to your doctor to find out what kind of program is best for you,
and you may want to have an instructor supervise your workout rather than do it
on your own. Of all exercises, the risk for injury is greatest with
If you lift weights the wrong way, or try to lift too much too soon, you
could tear a muscle or get tendonitis (painful inflammation of the tendon).
What's more, if you're not working all the muscle groups equally, your posture
and balance can be thrown off. So it's a good idea to have someone teach you
how to do it properly.
There are more plusses to working with an instructor than there are minuses,
so don't scratch strength training off your list yet.
Geri Neuberger, a nursing professor at the University of Kansas Medical
Center, recently did a study on older men and women in which one group
exercised with a trainer three times a week. "They got pretty attached to
that person," she says. In addition to the bond you might develop with your
trainer, you could make new friends if you work out with a group.