TOPIC: What Is The Best Workout For Someone With Joint Problems?
The Question:
Joint problems can always prevent someone from finishing their workout or even starting it.
What is the best workout for someone with joint problems? Be specific.
How is this workout specifically designed for people with joint problems?
What should someone do if their joints are acting up in the middle of their workout?
What are some good supplements that will help with joint support?
The Winners:
- eagles56
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- 1st place - 75 in store credit.
- 2nd place - 50 in store credit.
1st Place - eagles56
Over time the human body becomes weaker, more fragile and injury prone. To slow down deterioration simply follow a well-structured diet and a routine with joint care in mind.
The Workout
Before training perform 5 minutes of light low-impact cardio to increase blood flow.
- Monday: Chest / Triceps
- Tuesday: Rest
- Wednesday: Back / Biceps
- Thursday: Rest
- Friday: Shoulders / Traps
- Saturday: Rest
- Sunday: Legs / Abs
Post workout or during rest days, do 30 minutes of low to moderate intensity low impact cardio and be sure to fully stretch afterward.
Low Impact Cardio Exercises:
- Walking
- Elliptical (stair steppers)
- Cycling
- Swimming / Water Aerobics
- Balance / Stability Training
- Skating / Rollerblading
Exercises:
Monday: Chest / Triceps
- 10-15 Push-ups to warm-up
- Incline Dumbbell Press: 2 sets of 10-12
- Decline Dumbbell Press: 2 sets of 10-12
- Flat Barbell Bench Press: 2 sets of 10-12
- Dips: 3 sets of 8-12
- Close Grip Barbell Bench Press: 2 sets of 10-12
- Cable Crossovers: 2 sets of 10-12
- Push-ups: 2 sets, vary hand spacing
Click Here For A Printable Log Of Monday.
Wednesday: Back / Biceps
- 10 Chin-ups to warm-up
- High Rows: 2 sets of 8-12
- Lat Pull-down: 2 sets of 8-12
- Deadlifts: 3 sets of 8-12
- Incline Dumbbell Curls: 3 sets of 8-12
- Preacher Curls: 2 sets of 8-12
Click Here For A Printable Log Of Wednesday.
Friday: Shoulders / Traps
- Seated Dumbbell Shoulder Press with light weight for 10 reps to warm-up
- Dumbbell Shoulder Presses: 3 sets of 8-12
- Seated Side Laterals: 2 sets of 10-12
- Standing Front Dumbbell Raises: 2 sets of 10-12
- Dumbbell Rear Delt Raises: 3 sets of 10-12
- Barbell Shrugs: 3 sets of 10-12
Click Here For A Printable Log Of Friday.
Sunday: Legs / Abs
- 10 Bodyweight Squats to warm up
- Lying Hamstring Curl: 1 light set of 15 to further warm up
- Leg Extension: 1 light set of 15 to further warm up
- Barbell Squats: 3 sets of 8-12
- Stiff-Legged Deadlifts: 3 sets of 8-12
- Lunges: 2 sets of 10-12
- Seated Calf Raises: 2 sets of 8-12
- Standing Calf Raises: 3 sets of 15 (vary stance)
- Bicycle Crunches: 2 sets of 10-20
- Lying Leg Raises: 2 sets of 15-25
- Standing Broom Twists: 2 sets of 15
Click Here For A Printable Log Of Sunday.
Be sure to employ the continuous tension method where one doesn't lock-out and maintains constant tension on the muscle.
Specific For Joint Problem
How Is This Workout Specifically Designed For People With Joint Problems?
This workout consists of low-impact exercise combined with functional weight training. Balance training and stability training develops leg muscles which brace the knee more effectively and protects the joint from injury. Also, to be joint-friendly, it avoids lock-out. Locking-out transfers a tremendous strain onto vital joints.
Click Image To Enlarge. Locking-Out Transfers A Tremendous
Strain Onto Vital Joints.
Joint Pain During A Workout
What Should Someone Do If Their Joints Are Acting Up In The Middle Of Their Workout?
If someone experiences joint problems during their workout, one must assess their training and genetics. Improper form where joints are being over flexed or hyper-extended is typically the number one cause of joint paint in a workout.
Proper form is required for all exercises and all rep schemes. Poor exercise execution will result in damage and repeated improper form will lead to injury and cause chronic damage (meaning that the problem cannot be fixed). However, chronic joint problems are preventable.
To prevent such damage be sure to incorporate:
- An adequate warm up
- Impeccable form and technique
- Shorter training sessions
- Sufficient recovery times
- Lower weights that one is capable of handling (leave the ego at the door)
- Ample nutrients
If perfected form is consistently used and joint pain continues, genetic predisposal to joint problems may be the root of the predicament. In the case of predisposed joint problems a doctor should be consulted and supplementation is encouraged.
After experiencing injury while training and one cannot continue their routine, I encourage taking a break to consult a qualified physician to rule out any other possible conditions with similar symptoms. Also, revise one's current diet and eliminate any deficiencies (including hydration since it is critical for the joint fluids and overall health).
A bone scan and/or density test will establish whether or not there are signs of poor blood flow and/or bone degeneration. One step farther would be to seek the professional opinion of a chiropractor who could offer additional input on one's medical condition.
Supplements
What Are Some Good Supplements That Will Help With Joint Support?
Glucosamine Sulfate:
This naturally occurring compound provides the body with necessary building materials to repair damage caused by osteoarthritis or injuries.
Supplementation: 3x500mg spaced out doses (1500mg daily)
Chondroitin:
Plays a major role in cartilage formation, forming a foundation, encompassing water and nutrients, and allowing molecular movement. Chondroitin acts as a flexible connecting matrix between protein and cartilage to provide strength and elasticity.
Supplementation: 2-3x300mg (600-900mg daily)
MSM (Methylsulfonylmethane):
Great sulfur compound. Sulfur is found in more than 150 bodily compounds. A key part of structural protein found in hair, skin, joints, as well as connective tissue called collagen.
Supplementation: 2-4x500mg (1000-2000mg daily)
Enzyme Blend (combined with phytosterols):
Protease enzymes and pytosterols (plant lipids) aid in suppressing the inflammatory response which delays full recovery for up to 6 weeks! Studies showed that people consuming a well-founded enzyme blend had less joint pain (due to less inflammation) and recovered up to 65 percent faster than those taking a placebo.
Calcium:
Calcium is the most abundant mineral in the body with 99 percent residing in bones and teeth. Calcium is required for bone formation, blood clotting, muscle contraction, prevention of osteoporosis and multiple other benefits. Strong bones require calcium!
Supplementation: 1-2g daily
Gelatin (Type II Collagen):
Type II Collagen may prevent the degeneration of joints from weight training and may help build healthier joints.
Vitamin C:
Not only an antioxidant, ascorbic acid aids in the formation of collagen. High doses are not recommended for those with a past history of kidney stones or stone formation and should consume 200 mg or less.
Supplementation: < 200mg-1g daily
Flax Oil:
Reduces pain due to any inflammatory condition.
Supplementation: 3g+ daily
Silicon:
Silicon is present in areas of bone that are undergoing mineralization and may be important for normal bone function.
Joint Replacement Surgery:
Surgery obviously isn't a supplement but a last resort for joint support. This is usually reserved for the elderly since synthetic joints tend to wear out in about 15 years.
Conclusion
The better shape muscles are in, the better they are able to absorb shock from every day activity. Low impact exercises help build strength, stability and balance without compromising joints. Paired with strength training, stronger muscles relieve the joints of former stress.
Research from the Journal of Rheumatology proves that relief from joint pain is directly related to simple strength training routines and the exercisers were able to walk, climb stairs, sit and stand more comfortably than the sedentary others.
Exercise prevents and can reverse damage much better than pill and powder supplementation. For a healthier, pain free body, follow this advice and enjoy exercising again.
Eagles56
References:
- balance.lifetips.com/cat/60975/low-impact-exercise/index.html
- www.cbass.com/KevinFontaine.htm
- sportsmedicine.about.com/od/strengthtraining/a/061004.htm
- jrheum.com/abstracts/abstracts01/1655.html
- www.bodybuilding.com/fun/south125.htm
- www.bodybuilding.com/fun/south87.htm
- www.bodybuilding.com/fun/johnjoint.htm
- www.bodybuildingforyou.com/health-nutrition/joint-health-supplement-1.htm
- www.bodybuilding.com/fun/docs/2006/wwtee_sorenzyme.pdf