What Is The Best Workout For Someone With Joint Problems?

[GhostModder]

What is the best workout for someone with joint problems? Training can be a complicated issue for some and downright painful for many. Here are some training ideas, exercises and supplementation suggestions to help support a good workout.

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[cole617]

That is one of the best questions I have ever seen asked, IMO...
It really depends on what specific joints you're having issues with I specialize in training people with chronic back injuries.(And have 4 crushed discs and two fused discs myself.) Contrary to popular belief, running from your pains and doing only machines, easy movements or cables is not the answer.
Take my spine for instance;I have discs L3-L6 crushed (T9 and T10 are fused)...If I do NOT do lower back work and free weight leg work, (and other free weight exercises that challense my Core.) I cannot stand up straight, am in constant pain, have such a limited ROM that I can't even tye my shoes, and my ciatic nerves flare up every other week- on avg.
First thing I had to work on was my ROM and limberness. (If you are too tight , you are just putting yourself at a greater risk for new injury or for a pinched ciatic nerve if your LB and hamms are tight- which is usually the case w/ most people w/back problems.)
The last thing people with LB issues wamt to do is stretch those problem areas, but that's where they need to start. You WILL get hurt or at the very least aggravate your existing condition Touching palms to toes is a good way to gauge that your spinal erectors and hamms are limber enough to begin to train those areas intensley. Stretching should be done PWO for 15 minutes minimum. Doing a few sun salutations (Yoga series of 12 positions)Chances are you will not be able to hold the stretches -or even reach- the finished position of many -if any-of the positions. This is normal; don't get discouraged, just do what you can. Also try doing a beginners class once /EW to learn proper breathing and most imortantly proper posture. Don't give me that "yoga is for wimps" BS either-only someone who has never done it would say that. The quality of life and pain control that I get from yoga alone is unparalelled. Lately I haven't been stretching and my Pain is coming back amazing fast.
When you ARE finally training the area(s), make sure to thoroughly warm up -both- your whole body through a short (10-20 minutes goal depending) Then do 2-3 warm.up sets of each exercise progressing in weight each time. When training back, no more than one exercise for your spinal erectors, one type of pull ups or pull downs and one type of rows -prefferably BB,DB or Tbar- for your lats..If you are really experienced and you want to add another exercise for lower lats or for your mid- back, try pulldowns with the close grip "V" attachment and really emphasize the squeeze -at your shoulder blades.
Leg day should be similar, always starting with squats, with a belt, unless you stay light-which I don't. I feel you should do down until your stomach and hips meet (which should be just below paralell). Going the extra 6 inches - in the bucket causes your spine to round and your knees get overly stressed at the very bottom,when the load momentarily is being held by your knees instead of your quads. NM how brief, this is no good. Speaking for myself, if you go to TRUE parallel (top of your quads parallel with the floor, I feel its harder to stop there and return to starting, than it is to come from the bucket. You should be standing with you feet wider than shoulder width with your toes slightly turned out.(This will all help take negative stress on your lower back.
I could go on forever, I love "talking shop" but I trained 9 people today and my wife is less than thrilled I am on the pc for an addition*l few hrs!!!WOOPS!


Hope I was of some help; Feel free to ask?s or pm, but open forun is always better so others can benefit!!!

OH!!!! IF YOUR JOINTS ARE BOTHERING YOU, STEER CLEAR OF WINNY AND NANDROLONE DERIVATIVES; There is evidence that deca and all nandrolone derivatives may make your joints FEEL better, but actually make your joints brittle over time!

Cole617

[cole617]

I typed an hour and a half reply to this topic outlining overcoming chronic back injuries to not only train normal but to minimize pain and maximize ROM.
I even tried to post it 2x so I would know it was posted -when I got the message that said it was a duplicate. I got the message, but the thread isn't posted. Can someone please try to find it, it was really thought out and I wanted to print it for a client of mine.

Thanks
Cole617

I will try to write it again tommorrow, but It was so long...I hope its retrievable.