How to Prevent Joint Pain while Exercising
Posted on December 31, 2015 by Donna Jenkins
Many fitness professionals are trained in how to help their clients exercise in a way to prevent joint pain. This keeps them exercising and able to engage in their day-to-day activities.
Any program to help alleviate joint and muscle pain should begin with a foam roller to promote self-myofascial release of tension. After this program has released the tension inhibiting muscle and joint movement, a stretching program is next on the list.
This format is imperative to avoid further injury which could sideline the client even longer. It also prepares the muscles for the more aggressive work to come.
A corrective strengthening exercise program has many benefits. It stimulates neural pathways, which can increase agility and reflexes. The exercises can also improve posture, rev up metabolism, as well as improving strength, flexibility, and stamina. All of this occurs in addition to helping to alleviate pain.
The types of exercises used to accomplish these goals are isometric, single-joint, concentric, eccentric, and multi-joint chain exercises.
Isometric exercise is the simplest type of exercise that can be performed. An isometric exercise involves keeping the muscle contracted. After a prolonged period of joint or muscle pain, a client’s muscles may not activate properly. Focusing on isometric exercises at first prepares the client for more involved exercise in the future.
Single-joint exercises are added next into the routine. Single-joint exercises can be thought of like a biceps curl done correctly. These types of exercises are introduced next to prevent the client from slipping back into bad habits such as incorrect form. These types of exercises involve concentric and eccentric form.
Once the single-joint exercises are mastered, multi-joint exercises may be introduced next. An example of multi-joint exercise would be the squat. In a squat, the back, knees, and hips all work together to perform the exercise.
Once these have been mastered, kinetic chain exercises should be introduced. These types of exercises include a walking lunge combined with a biceps curl.
All of these steps can be taken in order to retrain a client’s muscles and joints who has been experiencing joint and muscle pain. This can lead to relief for the client and improved health overall.
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