Having joint pain during your workouts?

Many people suffer injuries in the gym. In some instances it is due to poor form; in others it's from doing too much too soon; and in other cases, it can be caused by an overzealous trainer.
The primary thing we should all understand is that a good workout, for a healthy person, should not be a walk in the park. Muscle fatigue and discomfort are necessary to achieve your goals. However joint pain, during or as a result of your workout, is usually not a good sign.

What most people want to know is how to determine if it's a "good hurt" or not. Sometimes you may not know until 3-4 days after your workout. The key is to learn from what your body tells you and avoid repeating mistakes in the future.


IS THIS PAIN EXPECTED OR ABNORMAL?

You should expect to feel discomfort and soreness in the muscles/tendons during and 1-5 days post workout. Any joint pain during or following your workout should be viewed as your joints warning you that they are not ready for this intensity of exercise. If the pain is during the workout, you need to reduce your resistance or intensity right away. If the joint pain occurs afterward, hold off doing the exercise(s) in question until the pain subsides. When you resume, back off the weights and/or reps by 25-50%. Re-evaluate your body's response and adjust as necessary.

Joint pain is typically due to your cartilage (the hard non-bone lining your joint surfaces) not being strong enough to tolerate the new work load. Cartilage will adapt. You need to begin with light, pain-free resistance and a higher number of repetitions. For example, if the StairMaster makes your knees hurt for 4 days after doing it, discontinue. Move to the bike; gradually increase the resistance over several workouts. After 2-3 weeks of pain-free biking, resume the StairMaster for only a few minutes. If pain-free, gradually phase out the bike as you increase your StairMaster time.


HOW DOES MY PERSONAL TRAINER KNOW WHAT IS BEST FOR ME?

In some cases they do not. Prior to beginning with a trainer or CSCS (certified strength and conditioning specialist), you should be asked a series of questions addressing your goals, injury history, and experience with the type of training you are about to undertake. Your answers will assist the trainer in determining your "training age," as well as anything that should be avoided or emphasized. If your trainer or CSCS does not thoroughly address your workout and injury history - or lack thereof - you may want to seek out someone else to design and lead you through your routines.


SO HOW DO I KNOW IF MY WORKOUT IS GOOD FOR ME OR BAD?

It's all about results. Understand that any exercise routine will involve some roadblocks and some gains. In the end it is up to the individual to decide when something is hurting him/her. Joint pain is not to be toyed with. Muscular fatigue and discomfort are expected, and a must, for most people to achieve their goals. If you're experiencing consistent joint pain from your workouts, you need to make some changes.


WHAT DO I DO IF PAIN IS STOPPING ME FROM PROGRESSING?

We would love to tell you that any local Physical Therapist is the best choice - as this is a blog written by a Physical Therapist. Instead, we suggest getting a FREE CONSULTATION with 2-3 different clinicians. Allow them to prove to you their knowledge of exercise-induced injuries and progressions.

If you still are confused as to which one may be the best choice for you, schedule an appointment with a sports-oriented orthopedic surgeon, and get his or her recommendation. If physical therapy is prescribed, demand a thorough evaluation which involves the therapist testing your body's response to each exercise.