5 Tips for Relief from Aching, Over-Trained Joints
Joint pain and injury prevention is a big part of working out on a regular basis. I see people with wrapped knees, elbows and lower backs all the time in health clubs. That's not the answer to the joint pain/injury problem.
Take care of your body better on the front end and you can prevent serious joint pain and chronic, degenerative conditions.....
Here are 5 tips to save your joints:
1. A great way to stabilize your joints is to use more bodyweight workouts and exercises. Bodyweight workouts allow you to develop strength that allows your body to stabilize itself. This way, you are less likely to injure yourself with heavy weights because your body is not ready for the loads.
You can burn plenty of body fat with bodyweight workouts. Bodyweight workouts use natural body motions that don't limit your natural range of motion (like machine lifting does). Since no two people have the same exact motions, bodyweight exercises are ideal for beginners and veterans alike.
The impact of jumping, cutting, heavy weights and cardio sessions takes a heavy toll on your joints. This is where bodyweight workouts can help you big-time!
Bodyweight strength and bodyweight cardio workouts are great for sculpting your body without your joints taking a pounding from lifting heavy weights or doing endless running sessions.
Bodyweight workout circuits are a tried and true method to burn more fat, increase strength/endurance and improve heart health.
2. Massage therapy should be a huge part of your exercise recovery. It is not just for athletes. If you are serious about your exercise program, massage therapy should be a part of your routine. Find a massage therapist suitable for your tastes and needs.
Some Benefits of Massage Therapy:
a. You can perform self massage every day using self myofascial release with foam rolls (SMFR). You can increase the elasticity in your muscles by improving your flexibility. The foam roller is one of the most effective techniques for releasing tension while improving mobility.
Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment. You'll immediately feel the effectiveness of SMFR.
b. If you treat your soft tissues (muscles, skin, tendons, etc.) better, you will find that your workouts will be more efficient. You will also be less susceptible to injuries. A tight, rigid and fatigued body is a precursor to certain injury.
The benefits received from pampering your soft tissues are: improved flexibility, improved circulation, relief of muscle tension and soreness (relaxation) and decreased fatigue/improved recovery.
Massage therapy between workouts will definitely shorten your recovery time and improve exercise performance. You should not do hard exercise after a massage. Wait until the following day to do cardio and weight lifting sessions.
3. Active Release Technique® is a type of manual hands-on therapy that corrects soft tissue problems and injuries. Many types of injuries are treated using this technique. Some of the specific injuries that are treated include repetitive strains, adhesions, tissue hypoxia, and joint dysfunction. Source: ActiveBodyChiro.com
ART® is used to break apart these adhesions and allow the muscles and nerves to move freely once again. Restoring proper nerve and muscle movement allows the body to perform at its most efficient level.
4. Myoskeletal Alignment Technique - Postural distortions are identified and corrected using Proprioceptive Neuromuscular Facilitation (PNF) and myofascial techniques are used to lengthen tight muscles and tone weak or inhibited muscles which restrict joint range of motion.
5. As you age, your muscles tighten and range of motion in the joints is reduced. This hinders active lifestyles and even normal day-to-day motions. A regular stretching program can help reduce muscle imbalances and tightness.
You should stretch your muscles every day to help prevent injuries, maintain normal joint range of motion, relieve stress and improve circulation. Stretch the major muscles in your body (shoulders, arms, gluteals, quadriceps, hamstrings, calves, back, etc.) and the minor muscles such as those in the neck.
It is also important to stretch smoothly and slowly (never bounce) and breathe normally during the stretching motions. You can stretch in the morning, during your work day and at night.
When you exercise, warmup 5-10 with your favorite cardio activity at a moderate pace. This is known as a dynamic warmup (use your muscles to warm up your muscles). It's okay if your body doesn't respond to physical activity and exercise as it once did when you were 20 or 30 years old! You can't change your age but you can slow down your biological clock.
Do your static stretches after your exercise program to restore your muscles to normal length.
Exercise hard and smart.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level and progress.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
Take care of your body better on the front end and you can prevent serious joint pain and chronic, degenerative conditions.....
Here are 5 tips to save your joints:
1. A great way to stabilize your joints is to use more bodyweight workouts and exercises. Bodyweight workouts allow you to develop strength that allows your body to stabilize itself. This way, you are less likely to injure yourself with heavy weights because your body is not ready for the loads.
You can burn plenty of body fat with bodyweight workouts. Bodyweight workouts use natural body motions that don't limit your natural range of motion (like machine lifting does). Since no two people have the same exact motions, bodyweight exercises are ideal for beginners and veterans alike.
The impact of jumping, cutting, heavy weights and cardio sessions takes a heavy toll on your joints. This is where bodyweight workouts can help you big-time!
Bodyweight strength and bodyweight cardio workouts are great for sculpting your body without your joints taking a pounding from lifting heavy weights or doing endless running sessions.
Bodyweight workout circuits are a tried and true method to burn more fat, increase strength/endurance and improve heart health.
2. Massage therapy should be a huge part of your exercise recovery. It is not just for athletes. If you are serious about your exercise program, massage therapy should be a part of your routine. Find a massage therapist suitable for your tastes and needs.
Some Benefits of Massage Therapy:
a. You can perform self massage every day using self myofascial release with foam rolls (SMFR). You can increase the elasticity in your muscles by improving your flexibility. The foam roller is one of the most effective techniques for releasing tension while improving mobility.
Foam rolling exercises will release and organize your muscles, as well as release and align your skeletal system. Muscle injuries such as strains and tears and broken bones can be avoided with proper flexibility and skeletal alignment. You'll immediately feel the effectiveness of SMFR.
b. If you treat your soft tissues (muscles, skin, tendons, etc.) better, you will find that your workouts will be more efficient. You will also be less susceptible to injuries. A tight, rigid and fatigued body is a precursor to certain injury.
The benefits received from pampering your soft tissues are: improved flexibility, improved circulation, relief of muscle tension and soreness (relaxation) and decreased fatigue/improved recovery.
Massage therapy between workouts will definitely shorten your recovery time and improve exercise performance. You should not do hard exercise after a massage. Wait until the following day to do cardio and weight lifting sessions.
3. Active Release Technique® is a type of manual hands-on therapy that corrects soft tissue problems and injuries. Many types of injuries are treated using this technique. Some of the specific injuries that are treated include repetitive strains, adhesions, tissue hypoxia, and joint dysfunction. Source: ActiveBodyChiro.com
ART® is used to break apart these adhesions and allow the muscles and nerves to move freely once again. Restoring proper nerve and muscle movement allows the body to perform at its most efficient level.
4. Myoskeletal Alignment Technique - Postural distortions are identified and corrected using Proprioceptive Neuromuscular Facilitation (PNF) and myofascial techniques are used to lengthen tight muscles and tone weak or inhibited muscles which restrict joint range of motion.
5. As you age, your muscles tighten and range of motion in the joints is reduced. This hinders active lifestyles and even normal day-to-day motions. A regular stretching program can help reduce muscle imbalances and tightness.
You should stretch your muscles every day to help prevent injuries, maintain normal joint range of motion, relieve stress and improve circulation. Stretch the major muscles in your body (shoulders, arms, gluteals, quadriceps, hamstrings, calves, back, etc.) and the minor muscles such as those in the neck.
It is also important to stretch smoothly and slowly (never bounce) and breathe normally during the stretching motions. You can stretch in the morning, during your work day and at night.
When you exercise, warmup 5-10 with your favorite cardio activity at a moderate pace. This is known as a dynamic warmup (use your muscles to warm up your muscles). It's okay if your body doesn't respond to physical activity and exercise as it once did when you were 20 or 30 years old! You can't change your age but you can slow down your biological clock.
Do your static stretches after your exercise program to restore your muscles to normal length.
Exercise hard and smart.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. Start at your level and progress.
Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
Sports Fitness Hut
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