Bodybuilding and joint pain
Strength exercises can cause severe joint pain. The pulling and stiffness after exertion can be debilitating, both in everyday life and in the exercise itself. Identify your posture and movement errors to reduce the risk of injury during weight training sessions.
1 / Bodybuilding: Causes of joint pain
Joints are used to connect the bones together and to ensure movement of the body. Its structure is divided into three parts including ligaments, cartilage, and synovium. In the practice of bodybuilding, joints play an essential role in the ability to train and support heavy loads. However, a damaged joint can have negative repercussions on movement and cause more or less pain. In bodybuilding, these pains are often caused by:
Often, joint pain is caused by poor training or not enough warm-up. When the techniques for performing the exercises are not properly mastered, tendon ruptures can occur in the same way as joint dysfunction or even bursitis.
Very intense training: "Too fast, too hard."
By training too much or lifting heavy weights too soon, you increase the risk of joint damage in weight training. An improper program and a lack of recovery after intense training can cause more or less significant joint problems.
A lack of nutrients suitable for bodybuilding results in a reduced ability for the body to increase muscle mass during exercise. In case of deficiency, the risks of developing tendinitis and osteoarthritis may increase.
2 / How to avoid injuries during bodybuilding?
Although weight training exercises can increase strength, aerobic exercise can stress joints and tendons. Therefore, the use of appropriate accessories is essential to prevent injuries. The protective bands of the wrists, elbows, and knees, among others, help strengthen joint support and increase muscle strength. The risks of excessive stress, sprain and rupture of ligaments are minimized. Also use a belt when deadlifting. This accessory supports the back and facilitates the execution of movements.
Besides props, it's important to create a strength training program that fits your build, overall health, and goals. To loosen your joints between repetitions, rest for a week every three months to allow the body to regenerate. If you want to increase the load, give yourself time to adapt before gradually increasing the difficulty of the exercises.
You should warm up before each weight training session. In addition to improving your ability to lift more loads, warming up promotes muscle relaxation for more movement and flexibility. However, regardless of the load lifted, the movements must be performed well to avoid joint damage.
When you do strength training, it must provide essential nutrients to your joints. Consume 40% complex carbohydrates, 40% lean protein and 20% good fats to meet your daily nutritional needs. Ideally, divide your diet into three small meals every 2-3 hours each day.