Many standard bodybuilding exercises are understood to aggravate joint problems. Thus, when acute joint pain strikes, bodybuilders will generally take a few days off from training the affected joint. However, if you are a bodybuilder suffering from chronic or prolonged joint pain, you may feel that your only choices are to take extended time off or to train through the pain using the same techniques that contributed to the pain in the first place. Fortunately, this is not the case. There are alternate but effective training movements that you can use to avoid exacerbating your condition or even stimulate recovery.
Step 1
Apply your joint-compression wrap to the affected joints before training. Your wrap should be tight enough that you experience noticeable compression, especially when bending the joint, but not so tight that you experience loss of circulation.
Step 2
Substitute leg extensions for squats or leg presses. While squats and leg presses are popular exercises for mass building and activating multiple lower-body muscle groups, they can be hard on your ankles, knees and hips. Instead, perform leg extensions for your quadriceps. Use a slow, controlled motion and avoid locking out your knees.
Step 3
Substitute lower-back lifts and machine rows for deadlifts. While deadlifts are arguably the best exercise in terms of activating multiple muscle groups, they are are also among the worst exercises for your joints. Lower-back lifts will allow you to emulate the lower back, glute and hamstring tension created by deadlifts while avoiding the severe knee compression and elbow strain. Machine rows will allow you to target your upper back while sparing the same problem areas.
Step 4
Substitute seated calf raises for standing calf raises. While standing calf raises place all of the weight on your shoulders, causing joint compression on the way down, the seated calf raise allows the weight to rest on your thigh with your knees bent, alleviating pressure on the knee joint.
Step 5
Replace shoulder presses and chest presses with the lateral-raise and chest-fly machines. Chest and shoulder presses, while some of the best upper-body mass-builders, can place a lot of torque on your wrists, elbows and shoulders. To avoid this pressure, train these areas using machine isolation exercises. Since both the lateral-raise and chest-fly machine use your upper arm as a simple lever, they alleviate the pressure on your wrists and elbows, and allow your shoulders to follow a more natural range of motion.
Step 6
Replace barbell curls and extensions with unilateral alternatives, such as dumbbells or cable machines. While barbell curls and extensions are the quintessential exercises for building big arms, they can place undue strain on your joints, particularly your elbows and wrists. Instead, use dumbbell or cable movements that allow your arms to move unilaterally, ensuring that your elbows remain in a natural position. When performing extensions, ensure that you stop your motion before locking your elbow, which will prevent the joint friction that occurs in the locked position.
Tips and Warnings
- If you begin to experience increased joint pain during the course of any exercise, discontinue the movement and return to it during your next workout.
- Never begin an exercise program without clearance from a medical professional.
Things You'll Need
- Joint-compression wraps
- Access to a gym with a variety of machines
