Strength Training for Women: Joint Health, Pregnancy and What to Eat - Palmetto Life

Strength training can protect joints, increase bone density and reduce the risk of injury in women, but many still have questions about how to do it safely, said a physician assistant at Novant Health Joint Institute of Orthopedics and Sports Medicine at East Cooper Medical Center.

CHARLESTON, S.C.(Palmetto Life) - Strength training can protect joints, increase bone density and reduce the risk of injury for women - but many have questions about how to do it safely, according to a physician assistant at Cooper East Medical Center's Novant Joint Orthopedic and Sports Medicine Institute.

Lauren Welling, a physician assistant at the Novant Health Orthopedics and Sports Medicine Joint Institute, said strength training offers long-term orthopedic benefits that go beyond building muscle.

"I always say strength training is like putting money in the bank for your orthopedic future," Welling said."You're doing something now that will protect you later in life."

How strength training protects joints and bones

Welling says that when women exercise, they increase muscle mass, which stabilizes joints and acts as a shock absorber for tendons, cartilage and ligaments — structures that he says are associated with many of the most common injuries seen in women.

Strength training can also increase bone density, which is relevant for women who face a higher risk of fractures, falls and osteoporosis later in life, she said.

Solving "bulky" problems

Welling says a common misconception among women — that strength training makes them fat — is a myth.

"It's really hard to put on muscle," she said."You have to work really, really hard for it. And women often don't even have the hormonal profile to put on muscle, especially compared to what men do."

She said many women who strength train get leaner, feel better and feel stronger.He added that weight training can reduce the risk of injury, as long as it's done safely with a professional and with proper form before progressing to heavier loads.

Strength training during pregnancy and postpartum

Welling said another common myth is that women should stop strength training altogether when they become pregnant or postpartum.

"I think it's just a change," he said."It's a change in what you do and how you do it."

Pregnant women should stop high-impact, high-impact activities and focus on slow, controlled, stabilizing movements, he said.The goal, she said, is to avoid putting too much stress on ligaments that are naturally worn down during pregnancy due to an increase in the hormone relaxin — a change that can lead to instability injuries.

Welling says focusing on deep core breathing and pelvic floor exercises during pregnancy can prevent joint pain, sciatica, hip pain and back pain that are common during that time.

Common injuries in women who do not strength train

According to Welling, the most common injuries she sees in women who don't strength train are overuse injuries, including patellofemoral pain, low back pain, neck pain and hip pain.

She said these injuries often occur when the muscles are not strong enough to hold the joints in the correct position during repetitive motion.

When it comes to nutrition, Welling said no supplement can counteract a poor diet.She recommended eating fruits, vegetables and protein, foods found on the perimeter of the grocery store.

They identified three nutrients that are particularly important for women: protein, vitamin D and creatine.

Welling said women typically don't eat enough protein, which is needed to support healthy muscles and metabolism.She said vitamin D supports bone strength, immune function and metabolic function, and helps the body recover from physical and other stress.She said creatine, which she noted has historically been associated with men, supports muscle strength and helps prevent muscle loss.

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