Managing Osteoarthritis with Strength Training: How PT Can Help

Nashville PT
3 hours ago
3 min read

Hands gently touch a bare leg against a white background. Skin tone is natural, with visible texture.

Osteoarthritis (OA) is one of the most common joint conditions—and it’s not just a problem for the elderly. We see it all the time in active adults around Nashville who still want to hike, golf, strength train, or get on the floor with their kids or grandkids without groaning. OA might be a wear-and-tear condition, but that doesn’t mean you have to sit back and let it slow you down.

At Nashville Physical Therapy & Performance, we believe in working with your joints—not against them. And one of the most effective, research-backed tools we use to help people with arthritis move better and feel stronger? Strength training.

Let’s break down what osteoarthritis is, how it affects your body, and how smart, safe, PT-guided strength training can change the game for your joint health—whether you're managing pain now or want to stay ahead of it.

First Things First: What Is Osteoarthritis?

Osteoarthritis is a degenerative joint condition where the cartilage that cushions your bones starts to break down over time. When that protective layer wears thin, the bones may rub against each other, causing discomfort and inflammation in the joint space.

Common symptoms include:

Joint pain and stiffness (especially in the morning or after sitting)
Decreased range of motion
Swelling or tenderness
Clicking, popping, or “grinding” sensations with movement

The knees, hips, hands, and spine are some of the usual suspects, but OA can show up in nearly any joint—especially ones that take a lot of load or have a history of injury.

Why Strength Training Works (Even When You Have OA)

It might seem counterintuitive: “My joints hurt, so I should lift weights?” But when done correctly, strength training is one of the best things you can do to support your joints and reduce your pain.

Here’s how it helps:

1. Stronger Muscles, Happier Joints

Muscles act like shock absorbers for your joints. When the muscles around a joint (like your quads, hamstrings, and glutes) are strong, they take on more of the work—offloading the joint and decreasing wear and tear.

2. Better Movement = Less Pain

Targeted strength training improves the way your joints move and function. It helps correct poor movement patterns, improves your control, and increases your ability to do everyday tasks with less discomfort.

3. Inflammation Fighter

Exercise naturally helps reduce systemic inflammation. It improves circulation, delivers nutrients to the joint tissue, and triggers the release of anti-inflammatory chemicals in the body.

4. Weight Management Support

Let’s face it—extra weight equals extra stress on your joints, especially your knees and hips. Strength training builds muscle, which boosts your metabolism and helps with long-term weight control.

Why PT-Led Strength Training Is Safer and More Effective

Not all strength training is created equal—and doing the wrong exercises, or doing the right ones with poor form, can make OA worse. That’s where our team of physical therapists steps in.

At Nashville PT, we:

Assess how your joints move and what might be contributing to your pain
Identify muscular imbalances, weak spots, and movement inefficiencies
Customize a strength program based on your specific needs and OA severity
Teach you how to lift and move safely without stressing painful joints
Include mobility and balance work to support your progress

Because our sessions are always one-on-one, you’re never doing a cookie-cutter program. Your plan is built around your life, your goals, and your body.

You Don’t Have to “Wait and See”

Too many people are told osteoarthritis is just a part of getting older—and that they should wait until the pain gets bad enough for injections or surgery. That’s not how we do things here.

If you have OA (or think you might), don’t wait until your movement is severely limited. Physical therapy combined with the right strength training program can help you stay ahead of pain, stay off the surgeon’s table, and stay active well into your 60s, 70s, and beyond.