Cause and Relief of Joint Pain while Exercising

I love a good workout, but I’ve had my share of aches and pains. I enjoy the occasional soreness from a good weights workout, but not so much the knee pain when walking up the stairs after a workout. If you have experienced joint pain during or after exercise, you may be curious as to what it is and how serious it is. I want you to be able to continue exercising into old age, but that means taking care of your body today. You need to recognize that joint pain is your body’s way of telling you that something is off. In the best cases, it’s just as simple as adding foam rolling, stretching, exercise modifications and icing into the routine. Other times we may need to evaluate tissue or cartilage damage, arthritis or injury. Let’s take a look at a few of the more common joint pains associated with exercise: Knee, Shoulder, Elbow, and Wrist.

If you are experiencing any intense pain, versus a nagging sensation, speak to your doctor immediately and get x-rays. You may want to ask for a referral to a sports medicine doctor specifically.

Joint Pain while Exercising – Causes and Relief

We will only be looking at a few common joint pains. Unfortunately, there can be MANY causes to your joint pain while exercising. If one of the causes or suggested reliefs sounds interesting, I suggest you research more into it. This is your jumping off point to a healthy exercising future.

Knee Pain

Knee pain may often be felt while Squatting, Lunging or Running. It may get worse if you are jumping or increasing the weight.

Potential CauseRelief
Tight IT Band or QuadsFoam Roll IT band
Leg Stretches
Sports Massage
Sore Muscles Ibuprofen (reduce inflammation)
Warm Epsom Salt Baths
Ice Baths
Weak MusclesLower your resistance and modify. Get a Personal Trainer to help strengthen all your leg muscles, both primary and secondary muscles
Poor FormFind a Personal Trainer to assist you in perfecting proper form
Squat Form
Lunge Form
TendonitisKnee Brace (discuss with professional)
RICE (Rest, Ice, Compression, Elevation)
Steroid Injections, Pain Relievers
Learn More about Tendinitis
Injury – Torn Meniscus, ACL injury, etc.Seek a doctor for x rays and treatment Surgery and Physical Therapy

Shoulder Pain

The most common sports pain associated with the shoulder would be related to the rotator cuff, often felt while doing overhead shoulder presses.

Potential CauseRelief
Poor MobilityAdd Rotator Cuff Exercises to your daily routine
Reduce weight when pressing overhead
Overuse – Bursitis, Strain, etc.Rest
Shoulder Stretches
Injury – Tear in Rotator Cuff, Dislocation, Impingement, etc.Seek a doctor for x rays and treatment Surgery and Physical Therapy

Elbow Pain

Typically felt while doing Tricep Dips, Tricep Extensions, or playing tennis.

Potential CauseRelief
Poor Form Go lighter in weight
Limit the range of motion
Tight Tricep/Biceps/WristsArm Stretches
Upper Body Foam Roll
Sports Massage
Tennis ElbowLearn more about Tennis Elbow
Arm Brace, Rest, Physical Therapy
Injury – Fracture, strain or sprainSeek a doctor for x rays and treatment Surgery and Physical Therapy

Wrist Pain

Typically felt while doing hand planks, push ups or burpees.

Potential CauseRelief
Poor Warm UpInclude Wrists Exercises/Stretches in your warm up
Poor Wrist Strength and MobilityWrist Brace/Support
Lower Arm Self Massage
Yoga to Strengthen
Wrist Exercises
Carpal Tunnel SyndromeSeek a doctor for diagnosis
Take Breaks to rest hands
Apply Ice
Wrist Splinting
Injury – SprainSeek a doctor for x rays and treatment Surgery and Physical Therapy

Again, these charts are your jumping off point for finding joint pain relief while exercising. Stay curious about your joint pain and always consult your doctor if you think it may be serious or if any kind of joint support supplements are necessary.

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