Strength training could replace orthopedic surgery for seniors with joint and back pain

Strength training could replace orthopedic surgery for seniors with joint and back pain

It seems to be a common thought process that as they get older they will naturally lose muscle mass and there is nothing to be done. People believe that their joints cannot get better without surgery or that they will never be able to do what they used to do. so motion and motion cease. Society's thought process is to accept the rickety joints, the aching bones and the reduced range of motion and to live in as little pain and movement as possible. However, this couldn't be further from the truth.

It is well known and scientifically proven that certain metabolic processes in your body change as you age. One of the byproducts of your metabolic changes and perhaps the most common term medical professionals speak in relation to the older population is muscle atrophy. Atrophy is defined simply enough as waste. This means “muscle wasting”. Science has shown us that as we age, muscle mass atrophies or decreases/wastes. By the time someone is 50 years old, their body has lost 10% of its muscle mass (Mazzeo, 2016). As we age, the rate of muscle atrophy increases dramatically from 15% to 30% (Mazzeo, 2016).

The question then remains what one can do to increase muscle mass and/or prevent losing it. The answer lies in the iron. Resistance and strength training may seem like a scary thought for some - especially when joint pain and discomfort are associated with movements outside of your comfort zone.

The idea of ​​going to a gym or lifting weights is terrifying. One might worry about hurting themselves or breaking a hip in the gym, let alone working with a personal trainer or strength coach and pushing themselves beyond their limits. And these concerns are justified. But these are all concerns for everyone when they go to the gym or participate in a physical fitness routine.

Honestly, leaving your house and driving is statically one of the most dangerous things we can do in our lives. But strength and conditioning for older people is essential. Through properly programmed strength and strength training, a client can slowly begin to increase their muscle mass and increase their joint flexibility and range of motion.

The less you allow your muscles to atrophy, the healthier they become, the easier it is to carry out activities of daily living and, above all, the risk of injury. This is because most people attribute pain in their movement to bad bones or orthopedic problems. When in reality, most joint and back pain in people over 40 is due to soft tissue discomfort. You see, muscles, tendons, and ligaments float our skeleton and are responsible for the alignment of every bone in our body. When muscles become weak and atrophied, imbalances occur between the muscles that pull and push. When this happens, the bones are pushed or pulled out of proper alignment and severe aches and pains can occur, as well as overtime - severe joint damage.

Almost 70% of orthopedic surgeries could be avoided through proper diagnosis as well as prescribing a resistance and flexibility program early when symptoms of joint and back pain appear. However, what is generally prescribed is a reduction in exercise. In reality, this reduction in movement further atrophies the weakened muscles and results in massive misalignment and improper suspension of the skeletal system.

Most patients who believe they are a candidate for orthopedic joint or spine surgery could benefit greatly from a professional strength and conditioning regimen. Just two strength and two flexibility sessions per week are enough to not only reverse muscle atrophy, but also balance the muscular system, realign joints and vertebrae, eliminate uneven pressure points throughout the body, and rebuild strength, mobility, and balance.

Look for a strength coach and not just a personal trainer. Someone with medical experience, experience working with athletes and post-rehab injuries. Ask them to assess your flexibility, muscular imbalance, and posture. A skilled strength coach can then work with your orthopedist to pinpoint weaknesses and structural concerns that need strengthening and correction. Most patients will see tremendous improvement after just three weeks of training and development!

As the saying goes, you use it or you lose it! So find a professional and get moving!

Reference:

Mazzeo, R. (2016).Exercise and the older adult.Retrieved 2016 from the American College of Sports Medicine: “acsm.org/docs/current-comments/exerciseandtheolderadult.pdf”

Inspired by JJ Morris