Joint pain is a common complaint among bodybuilders, power lifters, athletes and recreational exercisers. You may know someone who suffers from joint pain, or you may suffer from it yourself. Joint pain can be easily avoided and managed with certain precautions and a carefully thought-out workout program.
Causes
Joint pain can be a slow progression over a long period of time. Often repeated injuries lead to chronic joint pain, Improper lifting technique, workouts that are too frequent and improper warm-ups can all be attributed to joint pain for the bodybuilder and recreational weightlifter.
Prevention
Warm up the muscles properly before beginning a weightlifting workout. Allow the joints and muscles 48 hours to rest following a workout. Glucosamine supplementation may also improve joint flexibility and reduce pain.
Types
Tendonitis is the most common pain among bodybuilders and recreational weightlifters. Tendonitis happens when the tendons that connect muscle to bone become inflamed. The weightlifter with tendonitis should ensure that the tendon has healed and regained flexibility before resuming weightlifting activity. Following injury, only light stretching is recommended, then light resistance as tolerated due to soreness. Once the soreness has subsided, normal weightlifting can continue.
Osteoarthritis is caused by wear and tear on the joints. With osteoarthritis, the smooth cartilage becomes rough and causes friction and pain when lifting weights. Following injury, the person with osteoarthritis should begin each workout with range-of-motion exercises. Each joint should be taken through range-of-motion exercises five to eight times, according to "Arthritis Today" magazine from the Arthritis Foundation. After 3 to 4 weeks, weightlifting activity may resume. Start with heavy weight and six to eight repetitions.
Bursitis is inflammation of the fluid-filled sacs that provide cushion to the muscles and joints. When the sacs become inflamed, chronic pain is the result. Weightlifting can resume as normal following bursitis as long as restoration of joint motion is restored. Healing usually takes 2 to 6 weeks, depending on the severity of injury. Return to workouts slowly, warm up properly, take the affected joint through its full range of motion and perform rehabilitative exercises for the affected joint first, followed by the usual weightlifting routine. Weight and reps should be moderate until normal joint function returns.
Treatment
Apply heat to the joints you plan to work prior to exercise. Use slow and steady movements when lifting weights. Begin your workout with range-of-motion exercises or an aerobic workout. Ice your joints following exercise to reduce pain and swelling. If an athlete should suffer an injury, proper healing before returning to weightlifting is necessary.
Warning
Joint pain should not go untreated. If joint pain persists for weeks or months, visit your primary care physician.
