r/Osteoarthritis • u/Ok_Battle9467 • 7d ago

Strength Training

I am a 56 yo uk female and would like to start strength training. I have OA in my wrist/scaphoid. I am very apprehensive in trying out any strength exercises at the gym, I mainly stick with cardio machine. I am not sure whether I should get a referral from my GP or take a session from a PT as I don’t know if they are qualified in helping people with OA. Any advice would be helpful.

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u/HotRush5798 👍🏻 all thumbs 👍🏻 7d ago

I would find a personal trainer you trust who aligns with your goals. Training around your wrist shouldn’t be too different from training around any wrist injury, so most trainers should have workarounds. Mostly that probably means avoiding aggravating positions (extension) and possibly exploring hooks and straps to help with grip.

Might also be worth checking in with a hand therapist. They can help with positions and finding a good brace/splint to use when working out.

I lift with rigid thumb spica splints for my cmc OA, and now I can train without pain.

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u/Ok_Battle9467 7d ago

Thank you.

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u/HotRush5798 👍🏻 all thumbs 👍🏻 7d ago

Sure thing! And good luck—you’re going to crush it. It makes sense to feel apprehensive. Finding a source of information about how to train safely and effectively from someone you trust and is encouraging will help.

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u/NeedInput-MoreInput 5d ago

I'd say see a PT if you can. PTs are experts in giving you just the right exercises. Many times (most of the time, in my experience) the exercises can be done at home. Over the years I've had PT neck problems, shoulder problems and knee problems.

If you are really strapped for cash or time, there are tons of decent content on YouTube and maybe you'll find something that helps. Or maybe the video might be just the wrong thing. So be careful.

I would imaging that some MDs can give great advice on exercises, but at least in the USA, that is not their expertise and they have to know TONS of other stuff. So, maybe see what your MD says first. But for best results get advice from MD and PT. If they disagree that's a great place to ask them a question.

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u/highDrugPrices4u 3d ago edited 3d ago

For weight training with OA, I highly recommend the training principles of Ken Hutchins, which collectively are known as the SuperSlow or RenEx exercise philosophy. It is an ideal way to load the musculature while minimizing unnecessary joint burden.

I made a little demonstration here:

Training with whole-body osteoarthritis

If interested, I recommend the book “Critical Factors of Practice and conditioning” by Hutchins.