Strength Training For Arthritis Prevention and Relief

Form is most important. When you are doing a biceps curl, for example, remember to think about your entire body. Keep you feet shoulder-width apart, abdominal muscles slightly contracted to protect your spine, feet flat on the ground, and knees minimally flexed (about 3 to 4 degrees; so your knees are not locked, but your legs are still straight).

Remember to breathe! Never hold your breath while lifting weights. Holding your breath will increase your blood pressure and can be dangerous. Keep breathing throughout every repetition. Generally, you should breath out when lifting the weight or performing the most dificult part of the exercise. You should breathe in when lowering the weight or when returning to the starting position. But that varies by exercise. Breathing tips and exercise guidance can be found in more detail in my book. Remember to try and find an experienced trainer or physical therapist to work with as well.

Strength-training is a terrific way to protect your joints. Don't exercise through joint pain! A little muscle soreness after exercise is okay, but if your joint hurts, or if you are not sure if it is your joint or muscle that is hurting, then stop and call your doctor.

See also:

Why You Should Exercise Before Joint Replacement Surgery