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 may often be felt while Squatting, Lunging or Running. It may get worse if you are jumping or increasing the weight.
|Tight IT Band or Quads||Foam Roll IT band|
|Sore Muscles||Ibuprofen (reduce inflammation)|
Warm Epsom Salt Baths
|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|
|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|
The most common sports pain associated with the shoulder would be related to the rotator cuff, often felt while doing overhead shoulder presses.
|Poor Mobility||Add Rotator Cuff Exercises to your daily routine|
Reduce weight when pressing overhead
|Overuse – Bursitis, Strain, etc.||Rest|
|Injury – Tear in Rotator Cuff, Dislocation, Impingement, etc.||Seek a doctor for x rays and treatment Surgery and Physical Therapy|
Typically felt while doing Tricep Dips, Tricep Extensions, or playing tennis.
|Poor Form||Go lighter in weight|
Limit the range of motion
|Tight Tricep/Biceps/Wrists||Arm Stretches|
Upper Body Foam Roll
|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|
Typically felt while doing hand planks, push ups or burpees.
|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
|Carpal Tunnel Syndrome||Seek a doctor for diagnosis |
Take Breaks to rest hands
|Injury – Sprain||Seek 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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