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 Cause	Relief
Tight IT Band or Quads	Foam Roll IT band Leg Stretches Sports Massage
Sore Muscles	Ibuprofen (reduce inflammation) Warm Epsom Salt Baths Ice Baths IcyHot
Weak Muscles	Lower your resistance and modify. Get a Personal Trainer to help strengthen all your leg muscles, both primary and secondary muscles
Poor Form	Find a Personal Trainer to assist you in perfecting proper form Squat Form Lunge Form
Tendonitis	Knee 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 Cause	Relief
Poor Mobility	Add Rotator Cuff Exercises to your daily routine Reduce weight when pressing overhead
Overuse – Bursitis, Strain, etc.	Rest Ice 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 Cause	Relief
Poor Form	Go lighter in weight Limit the range of motion
Tight Tricep/Biceps/Wrists	Arm Stretches Upper Body Foam Roll Sports Massage
Tennis Elbow	Learn more about Tennis Elbow Arm Brace, Rest, Physical Therapy
Injury – Fracture, strain or sprain	Seek a doctor for x rays and treatment Surgery and Physical Therapy

Wrist Pain

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

Potential Cause	Relief
Poor Warm Up	Include Wrists Exercises/Stretches in your warm up
Poor Wrist Strength and Mobility	Wrist Brace/Support Lower Arm Self Massage Yoga to Strengthen Wrist Exercises
Carpal Tunnel Syndrome	Seek a doctor for diagnosis Take Breaks to rest hands Apply Ice Wrist Splinting
Injury – Sprain	Seek a doctor for x rays and treatment Surgery and Physical Therapy