Can I Lift Weights if I Have Keratoconus?
Yes, you can lift weights if you have keratoconus. I do it myself. However, some things must be considered to ensure your safety and the health of your eyes.
Disclaimer: Always consult with your practitioners before changing any exercise regimen.
Understanding Intraocular Pressure (IOP)
What is Intraocular Pressure (IOP)?
Intraocular pressure (IOP) is the fluid pressure inside your eyes. Maintaining normal IOP is crucial for eye health, as elevated IOP can lead to conditions like glaucoma.
If IOP remains too high, it can cause damage to the optic nerve, leading to vision loss.
IOP Increase During Weight Lifting
Studies have shown that IOP increases significantly during weightlifting exercises, particularly during the Valsalva maneuver, which involves holding one’s breath while lifting.
For example, during a bench press exercise, IOP increased by an average of 4.3 mm Hg when subjects held their breath and by 2.2 mm Hg when they exhaled normally.
I would never recommend holding your breath while lifting weights.
Impact on Keratoconus
Keratoconus involves the thinning and bulging of the cornea, making it more susceptible to damage from increased IOP. Elevated IOP can exacerbate the condition by putting additional strain on the already weakened cornea, potentially accelerating the progression of keratoconus.
Safe Weight Lifting
Avoid Heavy Lifting
Heavy lifting can cause significant spikes in IOP, which may harm individuals with keratoconus. It is advisable to avoid lifting hefty weights that require maximal effort and breath-holding.
Opt for Moderate Weights
Using moderate weights can help manage the increase in IOP. Moderate weights allow for better control and reduce the need for breath-holding, thereby minimizing IOP spikes.
Proper Breathing Techniques
One of the most important techniques to understand is our breathing while training. Exhaling during the exertion phase of lifting (e.g., when pushing the weight up during a bench press) can help keep IOP increases to a minimum. Avoid the Valsalva maneuver.
Focus on Form
Maintaining proper form during exercises can reduce unnecessary strain on the body, including the eyes. Proper technique ensures that the exercise is performed efficiently and safely, reducing the risk of injury and excessive IOP increases.
Consult with a Certified Personal Trainer
Once we have consulted with our healthcare professional and have gotten the ok a personal trainer can help to tailor a fitness program to fit our needs.
With the knowledge we have acquired about keratoconus, we can easily explain what our concerns are in ways that others can understand.
For example, we can explain to another professional our concerns about increased IOP during training sessions.
As I was a personal trainer for many years, if I were told this by a client, I would concentrate on proper breathing, the amount of weight being used during training sessions, form, and positioning.
We would want to avoid exercises that put us in the handstand position to avoid raising IOP for example.
Increased IOP During Breath Holding
Study Results
A study published in the Archives of Ophthalmology found that IOP increased significantly during a bench press exercise, especially when participants held their breath during the last repetition.
The mean IOP increase was 4.3 mm Hg when breath was held, compared to 2.2 mm Hg when participants exhaled normally.
Mechanism
The Valsalva maneuver involves holding one’s breath and straining, increasing intrathoracic pressure. This pressure is transmitted to the eyes, leading to a rise in IOP.
The retained air in the lungs during breath holding contributes to greater intrathoracic pressure and, consequently, higher IOP.
Comparison of IOP Changes
Mode I (Breath Holding): In this mode, subjects held their breath during the last repetition of the bench press.
The IOP increased in 90% of subjects, with some experiencing increases greater than 5.0 mm Hg. In two subjects, the IOP increase was markedly high, exceeding 10.0 mm Hg.
Mode II (Normal Breathing): In this mode, subjects exhaled normally during the last repetition. The IOP increased in 62% of subjects, with fewer significant IOP spikes than in Mode I.
Potential Risks
Glaucoma
The study suggests that intermittent increases in IOP during weight lifting could be a potential risk factor for the development or progression of glaucoma, particularly normal-tension glaucoma.
Individuals who regularly perform weight lifting and are exposed to frequent IOP fluctuations may be at higher risk.
Eye Health
For individuals like us with pre-existing eye conditions, such as keratoconus or glaucoma, the increased IOP from breath holding during weight lifting could exacerbate our conditions, leading to further complications.
Recommendations
Avoid Breath Holding
Avoiding holding our breath during weight-lifting exercises is advisable to minimize the increase in IOP. Instead, practice proper breathing techniques, such as exhaling during the exertion phase (e.g., when lifting the weight) and inhaling during the relaxation phase (e.g., when lowering the weight).
Moderate Weights
Using moderate weights can help manage the increase in IOP. Heavy lifting that requires maximal effort and breath-holding should be avoided to reduce the risk of significant IOP spikes.
Hiring a Personal Trainer
A qualified personal trainer can tailor a fitness program to suit our specific needs.
Physical Exercise and Keratoconus
Physical exercise, including resistance training, are important tools that help manage our condition and increase our quality of life.
However, as always with our condition, there are some factors to consider.
Personal Anecdote
I have elevated IOP in my right eye, the eye that underwent a corneal transplant. I use eyedrops, prescribed by my corneal specialist, to keep my IOP under control.
I train 3 to 4 times a week. I am always conscious of my breathing and my form during my training.
Regular Eye Check-Ups
Individuals who engage in regular weight lifting should have periodic eye examinations to monitor their IOP and overall eye health.
This is especially important for those of us at risk of developing glaucoma or other eye conditions.
An eye care professional can provide personalized advice and adjustments to exercise regimens.
Key Takeaways
- You can lift weights with keratoconus, but precautions are necessary.
- High IOP can harm those of us with keratoconus.
- Proper breathing and moderate weight are essential.
- Regular eye check-ups are crucial for monitoring eye health.
To Summarize
Lifting weights is possible for individuals with keratoconus, but it requires careful attention to IOP, proper breathing techniques, and moderate weights.
Avoiding heavy lifting, proper breathing, and maintaining good form is crucial.
Regular eye examinations and consultations with eye care professionals are essential to ensure the safety and health of our eyes.