Despite knee arthritis, this 68 year-old lifts 60 kg weights; is it advisable?

The awareness around healthy living and staying fit has grown exponentially in the last few years. And the Internet is replete with accounts of people who lead by example. One such story is of this sexagenarian “weightlifter mummy” — Roshni Devi Sangwan — who started lifting weights at 68, despite being an arthritis patient. Now a professional powerlifter, she trains under her son and trainer, Choudhary Ajay Sangwan, reads an Instagram post.

Ajay told indianexpress.com that his mother “suffered from knee arthritis in September 2022. She doesn’t have any pain now.”

Inspired by her, we learned more about exercising for those with knee arthritis.

“Knee arthritis involves inflammation and degradation of the joint cartilage, leading to pain and reduced mobility,” noted Dr Sunil Dachepalli, senior consultant orthopaedic, robotic joint replacement, and arthroscopic surgeon, Yashoda Hospitals Hyderabad.

While weight lifting can be beneficial for overall health, especially for muscle strength and bone density, it’s crucial to consider individual circumstances, particularly when dealing with arthritis. “Lifting heavy weights places significant stress on the joints, including the knees. For someone with knee arthritis, this can exacerbate symptoms and potentially cause further damage to the joint. Having said that, individuals with knee arthritis can engage in weight lifting,” said Dr Dachepalli.

Factors to consider

Warm-up and cool-down routines, appropriate form, and starting with lesser weights are important factors to take into account, said Dr Akhilesh Yadav, associate director – orthopaedics and joint replacement, Max Hospital, Vaishali. “Low-impact workouts that lessen knee strain, such as cycling or swimming, can be done in addition to weight training,” said Dr Yadav.

One should avoid deep squats and lunges that might strain the knee and instead concentrate on strengthening the quadriceps, hamstrings, and glutes with exercises like leg presses, wall sits, hamstring curls, and glute bridges. “It’s crucial to exercise on a stable surface and wear supportive shoes,” said Dr Yadav.

Dr Dachepalli elaborated that the decision depends on various factors:

Severity of arthritis: If the arthritis is mild and well-managed, with minimal pain and inflammation, lifting moderate weights under proper guidance might be feasible. “The menisci (a C-shaped shock absorber in the knee) become hard due to degeneration and the joint stiffens. Lifting such heavy weights can aggravate degeneration and accelerate ageing,” said Dr Dachepalli.

Technique and form: Proper lifting technique is crucial to minimise stress on the knees. “Working with a qualified trainer who can ensure correct form and provide modifications for exercises is essential. In case of poor posture, this might lead to low backache due to disc bulge or slippage of spinal vertebrae,” said Dr Dachepalli.

Pain levels: If lifting causes significant pain during or after the workout, “it’s a sign that the activity may not be suitable for the individual”.

Consultation with healthcare provider: Before starting or continuing a weight lifting regimen, consulting with a healthcare provider or physical therapist is advisable. “They can offer personalised advice based on the individual’s specific condition and medical history,” said Dr Dachepalli.

 

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A post shared by Choudhary Ajay Sangwan (@weightliftermummy)

According to the expert, finding a balance between staying active and avoiding activities that worsen arthritis symptoms is key. “Alternatives such as low-impact exercises, resistance bands, or water aerobics may also provide benefits with less stress on the knees. The goal is to strengthen the muscles rather than to put strain on joints and back,” said Dr Dachepalli.

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