Strength Training and Arthritis

Hello,

I've been trying to complete stage one of NROLFW, and simply can't do it. I have arthritis in both my shoulders, elbows, wrists, and hands. When I lift, the pain ends up being 100 times worse than when I go a week without lifting. I've tested this twice to be sure. Which is very confusing. I've always heard that exercise -helps- arthritis. Sheesh, and I'm only 33 years old. I haven't been to the doctor about it because I don't have insurance. I have an appointment at the local health department and plan to ask them about it while I'm there. At any rate, it's been like this for probably a good year or more.

Cardio exercises doesn't seem to make the pain worse. I can do my Tae Bo pain free. It's just when I try to lift weights that I can certainly feel it in my joints that day, evening, and the next couple days. It gets so bad that I struggle to even lift my shoulders, bend my elbows, wrists, and make a fist. My knees seem to be fine aside from popping and grinding when I climb hills during my walks and when I step up onto something. The pain there is slight, thank god.

In saying all this, I need a little help. I still want to work on strength training. Though, I do enjoy cardio, I really really want to end up with decent muscle form. Is there anything I can do in terms of arthritis friendly strength training exercises?

Thanks

It might depend on what kind of arthritis you have, i.e. whether it is one where the joints are (here is my absolutely non-medical technical term as I'm not a doctor) "disintegrating" like in osteoarthritis, or whether it is an inflammatory type like the kind that I have (seronegative spondyloarthopathy).  If it is the former, you might not be able to tolerate certain strength training at all.

Anyway, it sounds like it might be the weight bearing strength training that is bothering you and that you might need to build up from a smaller weight.  Since you don't have medical insurance, I'm assuming you can't go to a physiotherapist, as they often have suggestions for modifications that will work.

You might find that strengthening exercises with a resistance band or cord (usually pretty cheap and should be available at stores like Target) to work better for you.  Also, you can do strength training in the pool using things like a pool noodle (really).

Overall (and here I am the pot calling the kettle black), I find that I have to start everything unbearably slowly or I get injured/inflammation.  This means that if a regular non-arthritis person can do 3 x 20 reps at 5 lbs, I need to start at 1 x 10 reps using no weight at all and then slowly, slowly build up...again, if regular folks can increase the weight once a week, I'm better if I do it every three weeks.

Honestly, while it is super frustrating, at least in my experience if you do persevere you will be able to build up your tolerance slowly over time.

Good luck!

I am finishing up NROLFW and also suffer from arthritis in my shoulder (right) and both knees.  To keep this post short and without giving you my whole medical history, suffice it to say that I live with pain, especially in my knees, almost every day.  I have, thank God, an excellent sports medicine orthopedic surgeon, who has advised me to exercise as much as I can tolerate.  I do feel better with exercise than without -- if I go a couple of days without exercising, I am much stiffer and the pain is worse.

Some of the movements in NROLFW are not friendly to those with joint issues, and I have modified them whenever necessary to suit my abilities.  However, I have a fairly well versed background in strength training and a familiarity with anatomy (I teach yoga), and have been exercising in general for years.  If you don't know how to, or are not comfortable, modifying the program on your own, I would strongly advise you to seek the advice of a qualified personal trainer -- preferably someone with experience in dealing with people with joint limitations -- and go over the program exercise by exercise with him or her and get some modifications.  You don't need to make a long term committment to a trainer to do this. 

I know you mentioned that you can't afford to see a doctor, but honestly, if you have serious joint mobility limitations that are preventing you from strength training, I would say that the money you would spend on a visit to a qualified sports medicine doctor (or even physical therapist -- if you can find one to give you some advice without a doctor's prescription) would be worth its weight in gold.  Arthritis can be a serious and debilitating condition, but it does NOT have to prevent you from pursuing strength training.

My knees feel so much better than when I first started the NROLFW program -- I am not 100% pain free, but then again, I know I won't be until I have the knees replaced, which I am not ready to do.  I am, however, stronger, and my knees are much more stable than they were before, due to the increased strength and stability of the surrounding muscles.

I wish you the best of luck -- please don't give up.

You know, I think it does have something to do with how much weight I'm lifting. I've steadily increased my weight and the joint pain is getting worse and worse. It's gotten to the point that after a workout and for the next couple days, I can't even raise my arms past elbow height. Hmm, I think I'll decrease the weight dramatically. The only thing is, I know I am strong enough to lift the weight I'm currently trying to lift. It's very frustrating because I know I'm strong enough to lift moderately/heavy and work my way into straight heavy. But, this joint issue will be what stops my progress and untimately, it'll stop me from getting the body I want.

Oh well

Are you positive that you have arthritis?  If you haven't seen a doctor yet, I've heard of a number of joint ailments, some of which are curable, that have similar symptoms.  I really think it would be worth the money to purchase insurance and get in to see a doctor or even to go without the insurance, especially at your age.

I'm not a trainer, but even if you can lift the weight, doesn't increasing the reps at a lower weight also count as training?  That might be an option for you, too - figure out what weight works for you then increase the reps before increasing the weight (lowering the reps, of course).

Good luck!

Original Post by smwhipple:

Are you positive that you have arthritis?  If you haven't seen a doctor yet, I've heard of a number of joint ailments, some of which are curable, that have similar symptoms.  I really think it would be worth the money to purchase insurance and get in to see a doctor or even to go without the insurance, especially at your age.

What she said.  Lyme Disease in particular can lead to excruciating joint pain, and is often curable with a focussed course of antibiotics (the earlier the better).

If you *do* have arthritis, then perhaps a nontraditional strengthening regimen might suit you better (e.g., the Pittsburgh Steelers' Troy Polamalu does not lift weights, but he is still damned strong.  He does a lot of work with medicine balls).  http://www.post-gazette.com/pg/08126/879193-6 6.stm

Well, no. I'm not absolutely positive that I have arthritis. I assume that because they're daily pains that get worse at times and ease off within the next day or two. I wish I could afford insurance. I'm a single mom and every last penny I earn goes to bills and things the kiddies and I need. So, I have to rely on the health department and then only go when I wait and wait and whatever's bothering me doesn't get better. Heh, I haven't even had a pap smear or breast exam since I had my son, nearly 11 years ago. Actually, this is why I'm going to the health department on the 19th. I'll tell them what's going on with my upper body joint issues and see if they're willing, or able, to run a test or two. If nothing else, I know they'll give arthritis medication because I have a neighbor who got some at the local health dept. I'll get by though, either way.

It takes joints longer to heal/build up than muscles. So going a little slower may be a good idea. I'm doing NROLFW just 2 days a week because of knee and lower back problems. Also if something hurts I reduce weight or reps. I know that he specifies not changing the program much, but they assume you are at full health.

If you have a YMCA or college nearby you may be able to work out in a pool for very little money. I've heard from a friend that she does that and can take her kids. They enjoy it and she gets excercise. Working in water might be easier and you may be able to work up to weights.

I've found a lot less joint pain since I've started yoga. I use DVDs from the library. Yes, I know it is recommended that you have an actual instructor at first, but I live in the middle of nowhere and I'm too poor for classes anyway. Yoga has helped my back feel better and I know I couldn't do NROLFW now if I hadn't been doing the yoga for a year already.