Prevent Joint Pain While Exercising
Abacus Sports Installations has floor systems specifically designed to be impact absorbing. These floor systems allow athletes to train harder with less joint discomfort and muscle fatigue. The floor that you train will make a huge impact on your joint health and muscle recovery. There are other factors involved that you as an individual have control over. Now for the seasoned athlete, the high school JV team, or the older adult getting back into fitness, here are 5 tips to prevent joint pain.
Tip 1. Know What “Too Heavy” Is
When weightlifting it is important to remember that to gain strength you have to lift weights that will stimulate a response from your muscles. This does not mean that you must lift weights that compromise your safety. It is more important to lift a lighter weight with full control and range of motion. This will reduce the strain on the joint as the muscle fatigues and yield better long term results. Professional Bodybuilder Kai Greene talks about range of motion in depth in this video.
Tip 2. The Warm UP and The Cool DOWN
Probably the two most skipped activities in the gym are the warm up and cool down. The warm up is essential for getting the muscles and joints ready for physical activity. A good warm up exercise could include light aerobics or cardio. You should do this after foam rolling and stretching on a bike or elliptical as it reduces the stress put on the joints from impact. After the workout you need cool down. This cool down should include light stretching to work out any buildup in the muscle. Afterwords a light brisk walk should drastically improve next day recovery. Marianne McGinnis with Prevention has a great article on a five minute warm up that is simple enough for anybody to do. If you need help with your cool down as well, Stretch Coach offers a great plan for both professionals and amateurs who are just starting their fitness journey.
Tip 3. Foam Rollin’
Foam rolling is essential for loosening up your fascia. The fascia is a web like tissue beneath the skin that connects your muscles, joints, and organs. This becomes brittle and dry from exercise and foam rolling helps break up the fascia and prepare your body for exercise. A foam roller could be picked up from anywhere between $10 and $50. Start with the lower densities and work up to harder densities as you get more comfortable using them. Here are 4 beginner foam rolling exercises to get you started. If you want to learn the ins and outs of foam rolling and how it can benefit you, check out this article: How to use a foam roller
Tip 4. Stretch It Out
It is important to stretch your muscles and keep them from getting tight after a workout. Tight muscles reduce the range of motion of the joint. This puts unnecessary strain on the joint. Joint pain from tight muscles can be prevented with a simple 5 minute stretch as an integrated part of your warm up and cool down. Hit the big muscles like your hamstrings, quad, lower/upper back, and chest. Accessory stretches can be added if you feel they are necessary. Listen to your body and understand what gets tight and causes problems. Knowing your body and being consciousness of the pain source will allow you to address the problem sooner.
Tip 5. Don’t Shy Away from Yoga
Yoga is a popular form of exercise and has been for over 5,000 years. There is a reason for that… it works! It is a great source for older adults, professional athletes, and even young athletes. It works so well because it helps you stretch your muscles, relax your joints, and creates a conscious connection with your body. When lifting sometimes we think about moving the weight more than working the muscle. Yoga helps you make that mind muscle connection necessary for a quality workout. This mind muscle connection will put the impact and stress on the muscle and pull it away from the joint.
In conclusion, it is important to remember that fitness is not only about building muscle. You need to protect your joints, stay motivated, and learn about your body. Try these tips out and see if it helps with any joint discomfort and general well being after a workout. Find a local gym and talk to a professional trainer to learn more about the topic. Here at Abacus Sports Installations we want the athletes that train on floors that will help them achieve their full potential. Prevent Joint Pain with Abacus.