The Exercises that are Hard on Joints

Joint pain is a killer! If you've ever had bad knees, shoulders or elbows, you know what we mean. But until you're injured, you greatly take for granted your soundness as an athlete. So rather than continue down that path, take stock now, and avoid the exercises and sitautions that are hard on joints. Your longevity in the sport will increase, and you'll be able to stay injury free in what is a likely environment for quick physical burn out.

And this is especially true for those who are trying to chase the Jay Cutlers and the Ronnie Colemans of this world. (Is there another type of bodybuilder?). But if you're going to chase the dream of massive size, then you need to learn how to avoid disaster.

The Vulnerable Joints

The knees are number one, because they carry our weight and they also bear the most weight when we're lifting. We can lift more with our lower bodies, too, so the knees take a great beating over and above other joints. They can be compromised in so many ways. They can be compromised by lateral movement during weight bearing exercise, pressure within the joint capsule from heavy weight workouts, and by careless movements that are incorrect. Poor form and accidents involving force and speed are the biggest reasons the knees become injured.

The elbows are susceptible to a lot of repetition and wear injuries. When we pick up weights, we bear the weight immediately by rocking the burden back on to the elbows. As we lift, the tendons and nerves that run from the elbow down the forearm are stressed, both naturally and unnaturally. It seems almost unfair considering we rarely do direct forearm work, yet the elbows bear all of the weight we use for chest, shoulders, arms, and back workouts.

Shoulders are another big injury zone. Shoulders are so easy to injure. Most injuries happen while we sleep, believe it or not, but you increase those odds in the gym with heavy bench press, cleans, deadlifts, and direct shoulder work. It is a complex joint that requires a lot of care when approaching training, and so many injuries, from rotator cuff to super-spinatus tears can end a gym and stage career. Without your shoulders, you're nothing.

The Exercises to Avoid to Prevent Joint Injury

(Doesn't mean you can't do them, but you should know that these can end your time in the gym)

Hack squats - This puts a lot of pressure on the knee cap because of the awkward angle and how set back the knees are. The weight is over the knees, depending upon where you stand on the platform. Generally, to place more emphasis on the lower quad, people will allow the weight to hover over the knees in a way that compromises their integrity.

Leg Press w/ varied Feet Positioning - This is something we all learn when we start training - turning our toes out or in, instead of keeping them straight. Sadly, the little you get from this isn't worth the jeopardy this places the knees in every time you turn your toes out and change the angle of the hip to knee and knee to lower leg. Unless you have ultimate control of the weight and keep everything tight around the knee as you lift, this can seriously injure the knees.

Military Press - This is one we just wouldn't do--ever! It's not that beneficial and it's almost always a recipe for disaster and injury. We don't know many people who haven't sustained some tearing in the super spinatus of the rear delt area when this is part of a routine. If you feel you must do some variation of it, use a smith machine and still place it slighty in front of your shoulders, not behind. Pulling weight from a completely disadvantaged angle, such as from behind its range of motion, is asking for trouble. Use dumbbells on a flat bench or a military bench, never use a bar. Or, use the smith machine.

Close Grip Bench Press - We all do these, but skull crushers done on a day when you haven't benched is much safer and better for your joints. Close grip bench can really wreak havoc on the elbow joints. Sadly, people do these just following benching when they are fatigued, and then usually using too much weight and without help.

Kickbacks - This wreaks havoc on the elbows because people tend not to control the weight as they throw it back behind them using momentum. Try to refrain from doing this, as it will only end up stressing the soft tissue in and around the elbow and eventually will travel down the forearm along the bone and tear away at the tendons.

Tips:

• Warm up thoroughly
• Choose your exercises carefully and not randomly while staring into space to find something to do
• Don't train for longer than an hour 3-4 times a week
• Take in good supportive nutrients that help with joints and joint safety
• Cycle your heavy training and change it up with higher rep stuff once in awhile
• Drink flax seed oil daily - it's chondroprotective!

Dane Fletcher is THE Training Authority – sure, he’s got all the industry recognized “certs”… but here is one chap you won’t see hanging that s**t on his den wall. Dane is more comfortable in the dirtiest hole in the wall gym, than your local polished “Fitness Corral”. Originally from London, he has trained in gyms all over the world and has picked up knowledge all along the way from some of the industry’s most recognized personas. Dane writes exclusively for GetAnabolics.com, a leading provider of Weightlifting supplements and alternatives to Anabolic Steroids. For more information, please visit http://www.getanabolics.com


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