At Propel Physiotherapy, our work with individuals living with complete spinal cord injuries (SCI) has shown us the unique challenges they face, but it has also highlighted the pivotal role that strength training can play in their lives.
While the approach and goals may differ for individuals with a SCI, the benefits of strength training—improved health, enhanced well-being, and greater independence—are very similar.
In this blog, we’ll explore the benefits of strength training after a spinal cord injury, as well as how individuals with complete spinal cord injuries can safely and effectively engage in strength training.
Table of Contents:
- Understanding complete spinal cord injuries
- The benefits of strength training after spinal cord injury
- Strength training guidelines for adults with SCI
- Tailoring your strength training program for SCI
- Your partner in strength training
Understanding Complete Spinal Cord Injuries
A complete spinal cord injury results in the total loss of function and sensation below the level of the injury. This means that, unlike incomplete injuries, individuals with a complete SCI will not have voluntary muscle control or sensory function below the injury site. Despite this, strength training can still play a crucial role in overall health and quality of life.
The Benefits of Strength Training After Spinal Cord Injury
Strength training offers a range of benefits for individuals living with spinal cord injuries (SCI), making it an essential component of rehabilitation and overall well-being. Engaging in a consistent strength training regimen can lead to significant physical and mental improvements, enhancing the quality of life for those affected by SCI. Below are some of the key benefits that highlight why strength training is so important for individuals with spinal cord injuries.
- Boost Cardiovascular Health: Engaging in strength training, especially for the upper body, can enhance cardiovascular fitness, improve body composition, and support heart health.[i]
- Enhance Muscle Strength and Power: Strengthening the upper body can improve posture, daily functionality, and prevent muscle atrophy. Strength training has been shown to improve “maximum strength, local muscular endurance, power, and muscular isometric voluntary contraction in people with spinal cord injury.” [ii]
- Support Mental Well-being: Strength training in people living with SCI has been shown to decrease pain, reduce stress, combat feelings of anxiety and depression, and contribute to improved quality of life.[iii]
- Increase Functional Independence: By building strength, you can enhance your ability to perform daily activities more effectively. This may include tasks such as transferring from a wheelchair or managing personal care routines.
- Additional Benefits: Decreased risk of osteoporosis and increased bone density, improved joint function, increased metabolism, reduction in risk of sarcopenia.[iv]
Strength Training Guidelines for Adults with SCI
For adults with spinal cord injury, guidelines have been developed by an international group of SCI scientists, people living with SCI, clinicians, and representatives from SCI organizations. These physical activity guidelines are based on the best scientific evidence available.
The guidelines have two levels: a starting level and an advanced level. Which level you choose depends on your goals, abilities and current fitness level. If you’re just starting a physical activity program, consider working up to the starting level and ideally work up to the advanced level. If you’re already physically active, you might want to begin with the advanced level (5).
Image attribution: https://sciguidelines.ubc.ca/
Tailoring Your Strength Training Program for Spinal Cord Injury
- Expert Guidance from Propel Physiotherapy
Before starting any new exercise regimen, it’s important to consult with a professional. At Propel Physiotherapy, our team is dedicated to designing personalized strength training programs that are safe and effective for individuals with complete SCI. We work closely with you to ensure that your exercise plan aligns with your specific needs and goals.
- Focus on Upper Body Strength
Strength training for complete SCI primarily targets the upper body. Consider incorporating these exercises into your routine:
- Seated Rows: Use resistance bands or a rowing machine to strengthen your back and biceps.
- Chest Press: Perform this exercise with dumbbells or resistance bands to build your chest and triceps.
- Shoulder Press: Improve shoulder strength to assist with transfers and other daily activities.
- Lat Pulldowns: Focus on strengthening your back muscles, particularly the latissimus dorsi.
- Engage Your Core Muscles
While core muscles below the level of injury may not be functional, strengthening the remaining core muscles is still valuable. Try exercises like seated twists or isometric holds to enhance core stability.
- Emphasize Functional Training
Functional exercises that mimic daily tasks can be incredibly beneficial. For example, practice wheelchair transfers or perform pushing and pulling exercises to improve your ability to manage daily activities.
- Prioritize Safety and Adaptation
Proper form and safety are paramount. Begin with lighter weights or resistance and gradually increase as you build strength. Always include a warm-up and cool-down in your routine to prevent injuries and promote recovery.
- Utilize Adaptive Equipment
Adaptive equipment can facilitate a more effective strength training routine. Explore tools such as arm ergometers, adaptive hand supports, and specialized resistance bands to enhance your workouts.
Your Partner in Strength Training
Having a knowledgeable strength training partner can be incredibly beneficial for reaching your fitness goals. They not only provide motivation and accountability, but their expertise can help you improve your form, reduce the risk of injury, and optimize your workout routine.
At Propel Physiotherapy, we are committed to helping you achieve your strength training goals and improve your overall quality of life. Our experienced physiotherapists are here to provide the guidance and support you need to develop a strength training program that is tailored to your unique needs and abilities.
Strength training is about more than just physical improvement; it’s about empowering yourself and embracing a healthier, more independent lifestyle. Contact Propel Physiotherapy today to start your journey. Together, we’ll work towards a stronger, more resilient you, ready to embrace life’s possibilities with confidence.
References
[i] van der Scheer, J. W., Martin Ginis, K. A., Ditor, D. S., Goosey-Tolfrey, V. L., Hicks, A. L., West, C. R., & Wolfe, D. L. (2017). Effects of exercise on fitness and health of adults with spinal cord injury: A systematic review. *Neurology, 89*(7), 736-745. https://doi.org/10.1212/WNL.0000000000004224
[ii] Santos LV, Pereira ET, Reguera-García MM, Oliveira CEP, Moreira OC. Resistance Training and Muscle Strength in people with Spinal cord injury: A systematic review and meta-analysis. J Bodyw Mov Ther. 2022 Jan;29:154-160. doi: 10.1016/j.jbmt.2021.09.031. Epub 2021 Oct 12. PMID: 35248264.
[iii] Santos LV, Pereira ET, Suárez-Iglesias D, Ayán C, Oliveira CEP, Moreira OC. Strength training as a non-pharmacological alternative to improve body composition, and quality of life in people with spinal cord injury: A systematic review. J Bodyw Mov Ther. 2024 Jul;39:285-292. doi: 10.1016/j.jbmt.2024.03.030. Epub 2024 Mar 12. PMID: 38876640.
[iv] Kent M, Kent DM. The Oxford Dictionary of Sports Science and Medicine. New York: Oxford University Press; 2006
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