When there are minor joint pains, here we mention a few easy adjustments you can make to your workout. This bog topic by CRB Tech Reviews disuses how you could train around your achy joints without pain.
Dedicated lifters are very stubborn, soldiering on through the pain and never missing workouts. And while a commitment to keep lifting no matter what is commendable, you’re not doing yourself any favours by doing your normal to-the-limit workout when your knee, elbow, or shoulder is getting hurt.
1. Warm up plenty
Yes, you’ve heard this advice many a times, but there’s never enough time to warm up. Get past that excuse and you might find that warming up enhances your performance. Start with some light-weight sets and light stretches to loose your joints.
Do joint circles, jump rope, walk or jog on the treadmill, or do whatever works for you, but get warm up, might be even warmer than you think you have to be.
2. If it hurts, leave it
If doing bench presses with barbells locks your shoulders into a painful way, try doing it with dumbbells to earn a little more freedom of movement. Or use the football bar. You can also try floor presses. Do high-rep push-ups! But get a pain-free range of motion, and get in it.
Even simply exchanging a multi-joint movement machine for single-joint movements like flyers is often good tradeoffs, especially if the alternative is worsening an injury that could put you on the shelf for weeks.
3. Get seriously strict
You see it in a gym all the time: people using momentum and body English to overcome resistance. This style of training has its place, but the speed that comes with momentum is no friend to tender joints, whether you’re pushing extensively or bouncing out of the hole.
Momentum can put a lot of pressure on joints, tendons, and ligaments—especially if you’re using it to overcome a heavy load.
4. Don’t go to failure
Training to failure and beyond is a crucial component of muscle-building, but when you’re nursing a tender elbow or knee, it has little benefit and plenty of risk.Training to failure often leads to breakdown in proper technique, which can stress your joints and connective tissue.
Whether you’re on your first or 15th rep, maintain good form and don’t be afraid to leave a couple in the tank.
5. Prevent locking out
Taking some movements to the very end of the range of motion can enhance the maximal surface tension between two bones, moving the stress from a working muscle directly onto the joint. That stress is compounded when you’re using very heavy loads, such as with leg presses on the knees.
When you’re doing shoulder, chest, triceps, and leg exercises, stop a movement about 10 degrees shorter of fully locking out, mainly when you’re working around a hot spot.
WE conclude now!
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