Living with keratoconus doesn’t mean you can’t enjoy weight lifting, but it does require extra care. That’s why I’ve compiled these 10 essential safety tips for weight lifting with keratoconus.
As someone who’s managed this condition for 30 years and worked as a personal trainer for a decade, I’m excited to share these insights to help you stay active and protect your vision.
What is Keratoconus?
Keratoconus is an eye condition that changes your cornea’s shape. It causes the cornea to thin and bulge outward into a cone shape. This distortion leads to refractive errors such as:
- Myopia (nearsightedness)
- Astigmatism
As keratoconus progresses, vision becomes increasingly unclear. Many people need specialized corrective lenses like scleral or rigid gas permeable (RGP) lenses.
But don’t worry – with the right approach, you can still stay active and enjoy weight lifting.
The 10 Essential Safety Tips for Weight Lifting with Keratoconus
1. Talk to Your Eye Doctor First
Before you start lifting, check with your eye doctor. They’ll assess your eyes and give you personalized advice.
For those wondering, Can I lift weights with keratoconus? The answer is yes, but always with proper precautions.
2. Protect Your Eyes
Wear safety glasses or sports goggles during your workouts. This is extra important if you’ve had a corneal transplant or wear contact lenses.
3. Breathe Right
Avoid holding your breath when lifting. This can increase pressure in your eyes. Instead:
- Breathe steadily throughout each exercise.
- Exhale during the hard part of the lift.
4. Start Light and Short.
If you’re high-risk (like me with severe keratoconus), keep it easy:
- Lift no more than 30% of your body weight.
- Do shorter sets.
I had a corneal transplant and later experienced rejection symptoms. Starting light helped me manage eye strain and keep exercising safely.
5. Rest Between Sets
Take breaks between sets. A good rule:
- Rest time = exercise time.
- Example: After a 2-minute set, rest for 2 minutes.
6. Build Up Slowly
Don’t rush to lift heavy. Gradual progress is key:
- Increase weight slowly.
- Build up intensity over time.
- Focus on proper form and breathing.
7. Consider Scleral Lenses
Talk to your doctor about scleral contact lenses. They can:
- Correct your vision well.
- Stay in place during exercise.
I use scleral lenses and they’ve given me 20/20 vision. Without them, I’d be legally blind.
8. Stay Hydrated
Drink plenty of water/electrolytes:
- Before your workout.
- During exercise.
- After you finish.
For extra hydration, try a sugar-free electrolyte drink.
9. Keep Your Eyes Clean
The gym isn’t always the cleanest place:
- Don’t rub them, especially when sweating.
- Use a clean towel to gently dab away sweat.
- Sanitize your hands after your workout.
10. Listen to Your Body
Pay attention to how your eyes feel:
- Stop if you notice any vision changes.
- Contact your doctor if you have concerns.
Key Takeaways
1. Always consult your eye doctor first.
2. Wear protective eyewear.
3. Focus on steady breathing.
4. Start with lighter weights and shorter sets.
5. Take adequate rest breaks.
6. Increase intensity gradually.
7. Consider scleral lenses for vision correction.
8. Stay well-hydrated.
9. Keep your hands and face clean.
10. Monitor your symptoms closely.
In Conclusion
Weight lifting can be a great part of your fitness routine, even with keratoconus. By following these safety tips and working with your eye care team, you can enjoy the benefits of strength training while protecting your vision.
Disclaimer: LivingWithKeratoconus.org offers insights from my 30+ years of living with keratoconus. However, everyone’s situation is unique. Always consult your healthcare provider for personalized advice.