RESISTING OSTEOARTHRITIS WITH RESISTANCE EXERCISES

Resistance exercises can be useful for people with osteoarthritis as they strengthen the muscles around affected joints. For example, exercises that strengthen the quadricep muscles can reduce joint pain  and disability associated with knee osteoarthritis. 
 

Resistance training also offers benefits in weight management, as well as improvement in balance, flexibility, bone density, sleep patterns and self-confidence.
 

Types of resistance exercise include:

• Free weights – also known as dumbbells
• Weight machines – which require you to move weighted handles or levers
• Body weight – involving exercises such as push-ups and squats
• Resistance bands – using giant rubber bands that can provide isotonic resistance during workouts

Clinical studies have shown that all types of resistance exercise are effective in reducing pain and improving bone and joint function. Before starting any physical activity, make sure you talk to your doctor. Because technique is very important with resistance exercises, you should obtain advice from a professional such as a physiotherapist.

Here are some safety tips to remember:

• Spend five minutes on warm up exercises
• Build up your exercise routine gradually over time
• Don’t hold your breath; breathe out during the exertion phase
• Use only safe and well-maintained equipment
• Control the weights at all times; don’t move them quickly or swing them