Why Weightlifting Helps Joint Pain
- Caitlin Sembach
- Jan 6
- 2 min read
Have you ever been told that you shouldn't lift weights because of your joint pain from your medical provider? Here's why they might be wrong.
An Arthritis and Rheumatology study in October of 2023, found that people who regularly strength trained were less likely to develop knee pain and knee osteoarthritis as they aged (Solan 2024).
A systematic review and meta-analysis found that posterior chain resistance training in individuals with chronic low back pain was significantly greater effect compared general exercise, in 12-16 week periods (Tataryn et al 2021). This was rated on pain, level of disability, and muscular strength! All without a significant difference in adverse effects compared to general exercises.
Resistance training or strength training was also found to be effective for knee osteoarthritis and hip osteoarthritis in reduction of pain and increased function during another systematic review and meta-analysis done in 2024 (Lim et al 2024).
The research certainly seems to point in a very positive direction for the relationship between joint pain and resistance training, a.k.a. weight training.
A key component of all of these studies were that they were lead with practitioners who were able to help guide participants through exercise programs that included the weight training!
With someone to guide you through modifications on form or technique, to program what exactly is safe to do and when during the recovery phase of your lower back injury, hip injury, knee injury, or shoulder injury, you should see a significant reduction in pain.
Not to mention, an overall increased confidence in the things you thought were not possible to do prior.
If your provider is ignoring this information, it's probably time to look for something different.
Life's too short to give up all the activities you love because of your pain!
If you are ready to start fresh on your goals, head to our booking link for a free discovery visit or you can book your comprehensive examination now!
Yours in Health,
Dr. Caitlin Sembach, D.C.
Resources:
Lim J, Choi A, Kim B. The Effects of Resistance Training on Pain, Strength, and Function in Osteoarthritis: Systematic Review and Meta-Analysis. J Pers Med. 2024 Nov 30;14(12):1130. doi: 10.3390/jpm14121130. PMID: 39728043; PMCID: PMC11676110.
Solan, M. (2024, February 1). Strength training tied to smaller risk of knee osteoarthritis and pain later in life. Harvard Health. https://www.health.harvard.edu/diseases-and-conditions/strength-training-tied-to-smaller-risk-of-knee-osteoarthritis-and-pain-later-in-life#:~:text=People%20who%20engaged%20in%20strength,2023%2C%20by%20Arthritis%20%26%20Rheumatology.
Tataryn N, Simas V, Catterall T, Furness J, Keogh JWL. Posterior-Chain Resistance Training Compared to General Exercise and Walking Programmes for the Treatment of Chronic Low Back Pain in the General Population: A Systematic Review and Meta-Analysis. Sports Med Open. 2021 Mar 8;7(1):17. doi: 10.1186/s40798-021-00306-w. PMID: 33683497; PMCID: PMC7940464.
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