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 workout, you will be less likely to cut corners and do your exercises the wrong way. “When you’re in a class you tend to do what the other people are doing,” Neuberger adds.
In general, you should do strength training exercises two or three times a week, not every day. You need to have at least one day off between workouts so your muscles can rest. You should work with free weights as well as with machines because slight differences in the way your muscles are exercised lead to better results.
Keep in mind that getting results from strength training doesn’t mean you have to end up with legs like tree trunks and biceps that tear your shirtsleeves. If you gain enough strength to do things like climb stairs and carry groceries with less pain, your efforts will have been worthwhile.
To get started with strength training, contact your local Arthritis Foundation office, YMCA, YWCA or senior center. They may offer a program, or be able to direct you to a well-regarded gym.