Protecting Your Joints While Working Out: The Real Flex

For many of us — especially senior millennials — going to the gym used to be rare. The gym was frequented mainly by those who wanted to bulk up or slim down. Thankfully, that has changed, and more people are understanding the importance of a consistent exercise routine for improving and maintaining general well-being.

However, while planning a workout is common, knowing how to protect our joints is less discussed. We consulted with Susovan Ghosh, coach of the Indian National MMA team, to gain expert insights on designing a workout routine that maintains joint health and prevents soreness.

Why do you get joint pain and fatigue after exercise?

After working out, especially if you push yourself harder than usual or attempt a new exercise, it's normal to feel some stiffness in your joints and muscles. Tiny rips in the muscle fibres and joint inflammation from overtraining are usually the causes of this soreness after an exercise.

Why is joint health important for both men and women?

If you are a woman, you have heard and read enough about osteoarthritis and its impact on the body. However, Ghosh insists that joint health is essential for adults of all genders for the following reasons:

• Maintains mobility and independence: Healthy joints enable smooth movement, flexibility, and ease in executing daily activities without the need for external help, which is very important in later years.
• Reduces risk of chronic conditions: Maintaining joint health lowers the risk of developing osteoarthritis, rheumatoid arthritis, and other degenerative conditions.
• Improves mental health: Studies show that joint health affects mood, anxiety, and depression, with healthy joints promoting a positive mental state.
• Supports weight management: Healthy joints enable a person to exercise regularly and stay active, aiding weight management.
• Enhances sleep quality: Joint health impacts sleep quality, with healthy joints promoting restful sleep.
• Increases productivity: Maintaining joint health enables adults to maintain their work, social, and family responsibilities.

Busting the myth: Is lifting weights bad for joints?

Contrary to the widespread belief, regular exercise can increase flexibility, strengthen the muscles surrounding your joints, and even lessen joint discomfort. Ghosh explains, "Lifting weights will never damage your joints if done with proper form and progression." Strength training has multiple benefits:

• Strengthens muscles surrounding the joints, increasing joint stability and reducing injury risk.
• Improves joint mobility and flexibility, enhancing range of motion and reducing stiffness.
• Increasing bone density helps lower the risk of osteoporosis and fractures.
• It is also a myth that lifting weights stunts the growth of young adults by fusing the growth plates in their spines.

But be mindful that not following the established norms of strength training can potentially damage your joints if:

• Proper form and technique are not used: This stresses your joints unnecessarily.
• Weights are too heavy: Lifting excessive weight can put extra stress on your joints.

Overtraining occurs: Insufficient recovery time can lead to joint fatigue and damage.

How can joint damage be minimised while working out?

Ghosh has four simple rules:

• Learn proper form and technique
• Start with lighter weights and progress gradually
• Warm-up and cool down properly
• Listen to your body and rest when needed

What are the best exercises for a joint-friendly workout?

Almost all exercises, done under professional guidance and with proper form, will promote joint health. "However, to focus specifically on joint health, here are my top six methods," shares Ghosh.

• Water-based exercises: Swimming, water aerobics, or simply walking in the water is excellent for joint health. Since water reduces weight on the joints by providing buoyancy, this is great for overweight individuals.
• Cycling or elliptical trainer: Stationary cycling or using an elliptical is excellent because it takes weight off your feet. It's a suitable method of cardio for overweight people.
• Yoga or pilates: This exercise focuses on flexibility, balance, and core strength, thereby increasing ROM (range of motion) and reducing the possibility of injuries later in life.
• Resistance band exercises: Bands are gentle on joints while strengthening muscles. They are great for strengthening the stabiliser muscles.
• Core strengthening exercises: Planks, bridges, and Russian twists strengthen the core, improving posture and balance and thereby reducing the possibility of joint pain.

Top tips to protect joints during strength training

Follow these nine points by Ghosh to avoid sore joints and muscles after a workout:

• Warmup: Before training, 5-10 minutes of light cardio and dynamic stretching should be done.
• Proper form: Learn and maintain appropriate techniques for each exercise.
• Start with lighter weights: Gradually increase weight as your body adapts.
• Controlled movements: Avoid jerky or bouncy movements.
• Strengthen stabiliser muscles: Incorporate exercises that target muscles around joints.
• Listen to your body: Rest and recover when needed, and avoid pushing through pain.
• Gradually increase intensity: Avoid sudden increases in weight or intensity.
• Cool down and stretch: 5-10 minutes after training, focus on joints and muscles used.
• Strengthen core and glutes: Weakness in these areas can lead to poor form and put excessive stress on joints.

Warming up is non-negotiable

Ghosh emphasises, "A proper warmup of 10 to 15 minutes can significantly reduce the risk of joint injuries and improve overall joint health."

A good warmup:

• Delivers oxygen and nutrients to joints and muscles, preparing them for physical activity.
• Prepares joints for movement, reducing the risk of injury and improving range of motion.
• Engages muscles that support joint stability, reducing the risk of excessive joint stress.
• Increases synovial fluid production, reducing joint friction and minimising wear and tear.
• Gradually introduces impact forces, reducing the risk of joint shock and injury.

The secret sauce: Try the RAMP model

Ghosh shares how the RAMP model, a comprehensive warmup approach focusing on joint health and injury prevention, can prepare the body for physical activity.

RAISE heart rate and temperature by light cardio such as jogging, cycling, or rowing.

ACTIVATE muscles by dynamic stretching, like leg swings, arm circles, or hip rotations.

MOBILISE joints by gentle mobilisations, like neck stretches or hip circles. These exercises improve joint range of motion and reduce stiffness.

POTENTIATE movement by movement-specific preparations, like squats or lunges. This strategy prepares muscles and joints for explosive or high-intensity movements.

Is cooling down necessary after a workout?

Yes! Just as a warmup is crucial, the body must cool down properly to protect the joints.

• Reduces inflammation: Helps alleviate post-exercise inflammation, which can exacerbate joint issues.
• Relaxes muscles: Reduces muscle spasms and tension, which can stress joints excessively.
• Promotes recovery: Supports joint recovery, reducing muscle soreness and joint stiffness.

Simple ways to cool down:

• Static stretching (focusing on major muscle groups)
• Foam rolling or self-myofascial release
• Gentle mobilisations or joint rotations

What exercises can you do if you have joint issues?

It is essential to discover the cause of the pain or discomfort with the help of a doctor and proceed to work out only under the supervision of a certified trainer. However, as a thumb rule, Ghosh suggests avoiding or modifying specific exercises that:

• Put excessive stress on joints: High-impact activities like jumping, running, or repetitive landing.
• Involve heavy loading or bending: Deep squats, heavy deadlifts, or bent-over rows.
• Cause direct joint compression: Exercises that involve direct pressure on joints, like knee extensions or leg presses.

Instead, focus on exercises that:

• Strengthen surrounding muscles: Supporting joint stability and reducing injury risk.
• Improve joint mobility and flexibility: Enhancing range of motion and reducing stiffness.
• Are low-impact or controlled: Swimming, cycling, or using elliptical machines.

Plan smarter, not harder

Staying healthy and active requires taking care of your joints. By including joint-friendly exercises, maintaining appropriate form, and paying attention to your body, you can enjoy regular physical activity while lowering your risk of injury. So don't give up. Instead, plan smarter!