Have you heard of degenerative conditions such as Osteoporosis, Osteoarthritis, and Spondylosis?
We have seen so many people talking about their joint pain, with back pain and knee pain being the most common issues. The root cause of this pain is often a degenerative condition. A degenerative condition is a type of medical condition that causes a tissue or organ to deteriorate over time. It has been observed that many people suffer from knee, neck and back pain, which becomes worse with age. The main reason for such pain is the weakening of tissues which protects the movement of that particular joint or group of joints.
Our body relies on the muscular system to perform general movements with muscles responsible for movement along all joints. Muscles are metabolical active tissue and they lose strength over time if we don't exercise to strengthen them. A weaker muscle puts direct pressure on the joints, causing wear and tear on them. To mitigate this risk, it is important to increase musculoskeletal strength.
"Musculoskeletal strength is defined as the ability of a skeletal muscle or a group of skeletal muscles to generate measurable force in a single maximal contraction“
Improving the performance of musculoskeletal strength means an increase in the ability to lift maximum weight or resistance by an individual in one maximal contraction. However, a weakness in musculoskeletal strength leads the body to a high risk of injuries while performing any task against resistance. When it is about performing a daily task or playing any sport, it is important to keep in mind to work on musculoskeletal strength and making one's muscles strong.
How to improve musculoskeletal strength?
To increase musculoskeletal strength we need to do high-intensity weight training with heavy weights, that don’t allow more than 8-10 repetitions to fail. This 8-10 repetition max training should be used under the guidance of advanced trainers who have regularly been weight training themselves and are experienced enough. While doing weight training one needs to focus on the selection of workouts which give the maximum advantage in improving functional strength (strength that can be utilised in day-to-day life.) The selection of unsupported compound and power movements done with free weights in the weight training program helps to grow functional strength. Deadlifts, squats, bench presses and shoulder presses are examples of unsupported compound and power movements.
