Pushtoday
MuscleChemistry Registered Member
Debunking the Myth of Weightlifting and Joint Problems
By Michael Matthews
[h=1]Many people fear that weightlifting regularly is going to cause joint problems sooner or later. Fortunately, they’re wrong…if they take simple actions to protect their joints from injury.[/h]
When I started lifting, I was pretty concerned with my joint health. I definitely didn’t want to become one of those old guys always complaining about his back, knees, shoulders, and elbows, warning the young’uns to take it easy in the weight room lest they become like me.
On the other hand, I also knew plenty of middle-aged guys who never seemed to have joint pain and who had been lifting their entire lives.
What gives? Luck? Genetics? Is weightlifting inherently bad for our joints and we just have to hope for the best?
Let’s find out.
The Myth of Weightlifting and Joint Problems
At first glance, it would seem to make sense that weightlifting would, over time, give us joint problems.
I mean how good can it possibly be for our joints to squat, push, and pull hundreds of pounds over and over? Wouldn’t it speed up the “wear and tear” on the joint and thus the onset of osteoarthritis (the degradation of the joints)?
Interestingly enough, research doesn’t support these assumptions.
For example, this study was conducted with 25 competitive weightlifters–people that spend a lot more time training and lift a lot more weight than you or I do–and researchers found that on the whole, the subjects’ joints were as healthy, or healthier, than other people their age. (Researchers found the Olympic lifters had the most joint problems out of the group, however, which isn’t surprising considering the nature of these movements and the sheer amount of weight competitive lifters throw around.)
Furthermore, about half of the subjects admitted they were using anabolic steroids regularly, which means their joints were under even more strain than usual from the excessive weights lifted.
One other point worth noting is researchers found that previously injured joints were more susceptible to joint degeneration than healthy joints. So if you’ve sustained joint injuries in the past, lifting heavy weights week after week may aggravate them.
These findings are in line with other research conducted specifically on the Squat and Deadlift–two of the most maligned, and–ironically–effective, exercises you can do.
Even in extreme cases of squatting, such as powerlifters lifting 2.5 times bodyweight, the compressive forces placed on the knee and its tendons are well within its ranges of ultimate strength.
Stress placed on the ACL is negligible considering its ultimate strength (in one study, the highest ACL force recorded when squatting was a mere 6% of its ultimate strength). Highest recorded PCL forces were well within natural strength limits as well.
There’s plenty of research demonstrating that strength training, and squatting in particular, is an effective treatment for osteoarthritis, both in terms of reducing pain and improve function.
Research conducted by scientists at the University of Waterloo used real-time x-ray imaging (called fluoroscopy) to watch the spines of elite powerlifters while they fully flexed their spines with no weights, and while they deadlifted over 400 pounds. With the exception of one subject, all men completed their deadlifts within the normal range of motion during full flexion. Ligament lengths were unaffected, indicating that they don’t help support the load, but instead limit range of motion.
A study conducted by researchers at the University of Valencia found that the deadlift is an extremely effective way to train the paraspinal muscles, which run down both sides of your spine and play a major role in the prevention of back injuries.
So then, if weightlifting isn’t inherently bad for your joints, why do so many weightlifters seem to have shoulder, knees, and lower back problems?
[h=3]The Myth of Weightlifting and Joint Problems[/h]
At first glance, it would seem to make sense that weightlifting would, over time, give us joint problems.
I mean how good can it possibly be for our joints to squat, push, and pull hundreds of pounds over and over? Wouldn’t it speed up the “wear and tear” on the joint and thus the onset of osteoarthritis (the degradation of the joints)?
Interestingly enough, research doesn’t support these assumptions.
For example, this study was conducted with 25 competitive weightlifters–people that spend a lot more time training and lift a lot more weight than you or I do–and researchers found that on the whole, the subjects’ joints were as healthy, or healthier, than other people their age. (Researchers found the Olympic lifters had the most joint problems out of the group, however, which isn’t surprising considering the nature of these movements and the sheer amount of weight competitive lifters throw around.)
Furthermore, about half of the subjects admitted they were using anabolic steroids regularly, which means their joints were under even more strain than usual from the excessive weights lifted.
One other point worth noting is researchers found that previously injured joints were more susceptible to joint degeneration than healthy joints. So if you’ve sustained joint injuries in the past, lifting heavy weights week after week may aggravate them.
These findings are in line with other research conducted specifically on the Squat and Deadlift–two of the most maligned, and–ironically–effective, exercises you can do.
Even in extreme cases of squatting, such as powerlifters lifting 2.5 times bodyweight, the compressive forces placed on the knee and its tendons are well within its ranges of ultimate strength.
Stress placed on the ACL is negligible considering its ultimate strength (in one study, the highest ACL force recorded when squatting was a mere 6% of its ultimate strength). Highest recorded PCL forces were well within natural strength limits as well.
There’s plenty of research demonstrating that strength training, and squatting in particular, is an effective treatment for osteoarthritis, both in terms of reducing pain and improve function.
Research conducted by scientists at the University of Waterloo used real-time x-ray imaging (called fluoroscopy) to watch the spines of elite powerlifters while they fully flexed their spines with no weights, and while they deadlifted over 400 pounds. With the exception of one subject, all men completed their deadlifts within the normal range of motion during full flexion. Ligament lengths were unaffected, indicating that they don’t help support the load, but instead limit range of motion.
A study conducted by researchers at the University of Valencia found that the deadlift is an extremely effective way to train the paraspinal muscles, which run down both sides of your spine and play a major role in the prevention of back injuries.
So then, if weightlifting isn’t inherently bad for your joints, why do so many weightlifters seem to have shoulder, knees, and lower back problems?
[h=3]When Weightlifting Can Lead to Joint Problems[/h]
First, you should know that weightlifting just isn’t a very dangerous activity. You’re far more likely to get injured playing just about any sport than you are lifting weights.
That said, like with any physical activity, the occasional ache or strain is inevitable, but if you do certain things wrong, you can get hurt. And with weightlifting, the common ways to get hurt involve injuring a joint like the shoulder or knee or the lower back.
What gives?
Well, in most cases of joint injury that I’ve come across, the person was…
1. Attempting to lift too much weight; and…
2. Doing it with poor form
These are the cardinal sins of weightlifting, and are what give certain exercises like the Squat, Deadlift, and Bench Press a bad reputation.
Simply put, weightlifting is not a forgiving sport if you don’t “respect” it. That is, if you get sloppy with heavy weights, bad things can happen. And ironically, this doesn’t just apply to free weights–machines are just as “dangerous” when used improperly.
So, take the time to learn proper form, especially on your big compound lifts and leave your ego at the door when you lift, and you’ll dramatically decrease your chance of getting hurt.
Pushing yourself in the gym is good, so long as you always maintain proper form as well. Go for that extra rep on your Squat or Deadlift…so long as you don’t have to hunch over to do it or turn the exercise into a Good Morning. Try to hit that PR on your Bench Press…so long as you don’t flare your elbows out or roll your shoulders in the process.
There’s also the matter of ignoring signs that it’s time to back off. “No pain, no gain,” right? Not really. Pain means something is wrong, and if you ignore it and try to push through, you can get hurt. As I said earlier, if you lift weights regularly, you’re going to strain muscles now and then. Maybe it’ll affect your shoulder or knee, maybe your back, or even something random like your wrist or brachialis.
The key to dealing with pain is treating it like an injury until it’s better. Avoid exercises that aggravate it, ice it and apply heat accordingly, and let it heal. If that means no deadlifting or squatting for a few weeks, so be it. Find alternative exercises that you can do. Annoying, yes, but an injury that sets you back several months is much more frustrating.
By Michael Matthews
[h=1]Many people fear that weightlifting regularly is going to cause joint problems sooner or later. Fortunately, they’re wrong…if they take simple actions to protect their joints from injury.[/h]
When I started lifting, I was pretty concerned with my joint health. I definitely didn’t want to become one of those old guys always complaining about his back, knees, shoulders, and elbows, warning the young’uns to take it easy in the weight room lest they become like me.
On the other hand, I also knew plenty of middle-aged guys who never seemed to have joint pain and who had been lifting their entire lives.
What gives? Luck? Genetics? Is weightlifting inherently bad for our joints and we just have to hope for the best?
Let’s find out.
The Myth of Weightlifting and Joint Problems
At first glance, it would seem to make sense that weightlifting would, over time, give us joint problems.
I mean how good can it possibly be for our joints to squat, push, and pull hundreds of pounds over and over? Wouldn’t it speed up the “wear and tear” on the joint and thus the onset of osteoarthritis (the degradation of the joints)?
Interestingly enough, research doesn’t support these assumptions.
For example, this study was conducted with 25 competitive weightlifters–people that spend a lot more time training and lift a lot more weight than you or I do–and researchers found that on the whole, the subjects’ joints were as healthy, or healthier, than other people their age. (Researchers found the Olympic lifters had the most joint problems out of the group, however, which isn’t surprising considering the nature of these movements and the sheer amount of weight competitive lifters throw around.)
Furthermore, about half of the subjects admitted they were using anabolic steroids regularly, which means their joints were under even more strain than usual from the excessive weights lifted.
One other point worth noting is researchers found that previously injured joints were more susceptible to joint degeneration than healthy joints. So if you’ve sustained joint injuries in the past, lifting heavy weights week after week may aggravate them.
These findings are in line with other research conducted specifically on the Squat and Deadlift–two of the most maligned, and–ironically–effective, exercises you can do.
Even in extreme cases of squatting, such as powerlifters lifting 2.5 times bodyweight, the compressive forces placed on the knee and its tendons are well within its ranges of ultimate strength.
Stress placed on the ACL is negligible considering its ultimate strength (in one study, the highest ACL force recorded when squatting was a mere 6% of its ultimate strength). Highest recorded PCL forces were well within natural strength limits as well.
There’s plenty of research demonstrating that strength training, and squatting in particular, is an effective treatment for osteoarthritis, both in terms of reducing pain and improve function.
Research conducted by scientists at the University of Waterloo used real-time x-ray imaging (called fluoroscopy) to watch the spines of elite powerlifters while they fully flexed their spines with no weights, and while they deadlifted over 400 pounds. With the exception of one subject, all men completed their deadlifts within the normal range of motion during full flexion. Ligament lengths were unaffected, indicating that they don’t help support the load, but instead limit range of motion.
A study conducted by researchers at the University of Valencia found that the deadlift is an extremely effective way to train the paraspinal muscles, which run down both sides of your spine and play a major role in the prevention of back injuries.
So then, if weightlifting isn’t inherently bad for your joints, why do so many weightlifters seem to have shoulder, knees, and lower back problems?
[h=3]The Myth of Weightlifting and Joint Problems[/h]
At first glance, it would seem to make sense that weightlifting would, over time, give us joint problems.
I mean how good can it possibly be for our joints to squat, push, and pull hundreds of pounds over and over? Wouldn’t it speed up the “wear and tear” on the joint and thus the onset of osteoarthritis (the degradation of the joints)?
Interestingly enough, research doesn’t support these assumptions.
For example, this study was conducted with 25 competitive weightlifters–people that spend a lot more time training and lift a lot more weight than you or I do–and researchers found that on the whole, the subjects’ joints were as healthy, or healthier, than other people their age. (Researchers found the Olympic lifters had the most joint problems out of the group, however, which isn’t surprising considering the nature of these movements and the sheer amount of weight competitive lifters throw around.)
Furthermore, about half of the subjects admitted they were using anabolic steroids regularly, which means their joints were under even more strain than usual from the excessive weights lifted.
One other point worth noting is researchers found that previously injured joints were more susceptible to joint degeneration than healthy joints. So if you’ve sustained joint injuries in the past, lifting heavy weights week after week may aggravate them.
These findings are in line with other research conducted specifically on the Squat and Deadlift–two of the most maligned, and–ironically–effective, exercises you can do.
Even in extreme cases of squatting, such as powerlifters lifting 2.5 times bodyweight, the compressive forces placed on the knee and its tendons are well within its ranges of ultimate strength.
Stress placed on the ACL is negligible considering its ultimate strength (in one study, the highest ACL force recorded when squatting was a mere 6% of its ultimate strength). Highest recorded PCL forces were well within natural strength limits as well.
There’s plenty of research demonstrating that strength training, and squatting in particular, is an effective treatment for osteoarthritis, both in terms of reducing pain and improve function.
Research conducted by scientists at the University of Waterloo used real-time x-ray imaging (called fluoroscopy) to watch the spines of elite powerlifters while they fully flexed their spines with no weights, and while they deadlifted over 400 pounds. With the exception of one subject, all men completed their deadlifts within the normal range of motion during full flexion. Ligament lengths were unaffected, indicating that they don’t help support the load, but instead limit range of motion.
A study conducted by researchers at the University of Valencia found that the deadlift is an extremely effective way to train the paraspinal muscles, which run down both sides of your spine and play a major role in the prevention of back injuries.
So then, if weightlifting isn’t inherently bad for your joints, why do so many weightlifters seem to have shoulder, knees, and lower back problems?
[h=3]When Weightlifting Can Lead to Joint Problems[/h]
First, you should know that weightlifting just isn’t a very dangerous activity. You’re far more likely to get injured playing just about any sport than you are lifting weights.
That said, like with any physical activity, the occasional ache or strain is inevitable, but if you do certain things wrong, you can get hurt. And with weightlifting, the common ways to get hurt involve injuring a joint like the shoulder or knee or the lower back.
What gives?
Well, in most cases of joint injury that I’ve come across, the person was…
1. Attempting to lift too much weight; and…
2. Doing it with poor form
These are the cardinal sins of weightlifting, and are what give certain exercises like the Squat, Deadlift, and Bench Press a bad reputation.
Simply put, weightlifting is not a forgiving sport if you don’t “respect” it. That is, if you get sloppy with heavy weights, bad things can happen. And ironically, this doesn’t just apply to free weights–machines are just as “dangerous” when used improperly.
So, take the time to learn proper form, especially on your big compound lifts and leave your ego at the door when you lift, and you’ll dramatically decrease your chance of getting hurt.
Pushing yourself in the gym is good, so long as you always maintain proper form as well. Go for that extra rep on your Squat or Deadlift…so long as you don’t have to hunch over to do it or turn the exercise into a Good Morning. Try to hit that PR on your Bench Press…so long as you don’t flare your elbows out or roll your shoulders in the process.
There’s also the matter of ignoring signs that it’s time to back off. “No pain, no gain,” right? Not really. Pain means something is wrong, and if you ignore it and try to push through, you can get hurt. As I said earlier, if you lift weights regularly, you’re going to strain muscles now and then. Maybe it’ll affect your shoulder or knee, maybe your back, or even something random like your wrist or brachialis.
The key to dealing with pain is treating it like an injury until it’s better. Avoid exercises that aggravate it, ice it and apply heat accordingly, and let it heal. If that means no deadlifting or squatting for a few weeks, so be it. Find alternative exercises that you can do. Annoying, yes, but an injury that sets you back several months is much more frustrating.
