My joints blow

[ktm_Wrench]

Elbows hurt from heavy tr-pushdowns, shoulder from heavy db pressing, wrists from barbell curls and the list literally goes on..for a long time. I have been carefull with my joints as I always give them a break until they no longer ache. I could only imagine how high my squat and bench would be if there were no such thing as joint-problems. I do have family members with arthritis. I am taking glucosmine/msm, a good multi, and fish oil. I have always focused on form. Is my body trying to tell me that I am not meant to lift heavy ass weights? I am planning on taking next week off and just work on shoulder/elbow/wrist/knee rehabilitation exercises.

Thanks.

[Dedicated1]

I don't know about everyone else but when i take to much zinc ankles, knees and wrists start to get really really sore at the joint.

[adelman337]

I typically just work through it. I have taken time off from certain lifts, but it usually does not help much. I am a huge believer in elbow and knee sleeves, because of them once I get warmed up most everything is pain free.

[ktm_Wrench]

That is interesting you say that about the zinc, Dedicated. I have been taking NOW Adam + NOW ZMA for the last few days---maybe I should cut out the ZMA.


Adelman, I have been cautiously working through it as well. However, the shoulder pain is starting to get me worrisome. Today at an indoor soccer game just pushing out on people to the side (like a lateral raise) really hurt my shoulder. When it starts effecting daily activities I think it's time for me to really figure out what's going on. Usually, I am the opposite of you. I am pain free on my off days, but when it's time for my worksets my joints give me hell. I have already done away with any shoulder specific workout, and now DB bench is starting to hurt as I am starting to go fairly heavy. (75x3x5)

[Shane_]

Have you looked into Cissus? Very good for joints

[iron addict]

If they hurt now as a teen using relatively light weights you are going to be in deep stuff when you get older. Check your warm-ups and post them.

IA

[ruckover]

I too occasionally get nasty pains in my elbows, similar to tennis elbow, I'm pretty sure it stems from rugby wrapping drills and wrestling, the way I've gotten around it is:

proper warmups (jumping into a heavy bench = pain for days)
Glucosamine (1500mg) / Chondroitin Sulfate (1200 mg) << GOD LIKE, works wonders for me as long as I remember to take it
and if it gets really bad, some Icy Hot

[ThatArmyKid]

ever since i fixed the way i warmed up my joints (especially knees) feel great

like IA said check that out.

[ktm_Wrench]

I must say my warm ups have been fairly random. I don't have really any set strategy for them, other than knowing the basics. I have been starting out VERY light. For squat, I will do 45x10, 95x8, 115x6, 135x4, 155x3, 185x1, then my work-set at 220x3x3. This was my last squat warm-up, but this has only been recent. Honestly, now that I have been thinking about it, i think my shoulder/knee/wrist issues started with Rippetoes from trying my hardest to increase in weight every single workout. I was also on Madcows and didn't warm up at all---the starting 5 rep weight would usually calculate to being pretty low so i assumed it would work as a warm up.

Prior to hitting the weights I always jump on the bike and get my heart going for 5 min.

[iron addict]

Let me get this straight...

You were going heavy on PUSHDOWNS and DB PRESSES.... and doing 5 reps with a DB BENCH PRESS..... and you're wondering why your joints are hurting...?

On top of that, you've cut out shoulder exercises thinking this will SOLVE the problem... and instead of lightening the load and using good form, you take entire weeks off?

Honestly I think your problem isn't naturally weak joints or overworking or anything like that... I think you're just lifting too heavy (heavy enough to force poor form with no focus on the muscle), and you probably aren't eating enough food. (food>supplements)

Are you gaining bodyweight?

Have you ever tried progressing in a more traditional 8-10 repetition range and actually working your muscles?

Please list your stats and provide background before giving advice here. We don't let beginners and unqualified people give advice on this forum and that is why the info is top quality. There are TONS of forums where everyone can be an expert after reading a few issues of 'Flex', that does not fly here.

IA

[dbcb314]

I must say my warm ups have been fairly random. I don't have really any set strategy for them, other than knowing the basics. I have been starting out VERY light. For squat, I will do 45x10, 95x8, 115x6, 135x4, 155x3, 185x1, then my work-set at 220x3x3. This was my last squat warm-up, but this has only been recent. Honestly, now that I have been thinking about it, i think my shoulder/knee/wrist issues started with Rippetoes from trying my hardest to increase in weight every single workout. I was also on Madcows and didn't warm up at all---the starting 5 rep weight would usually calculate to being pretty low so i assumed it would work as a warm up.

Prior to hitting the weights I always jump on the bike and get my heart going for 5 min.

Well here is your first thing to try. You should probably warm up your joints individually before you even start your "lift specific" warm ups.

For example, after doing you 5 minutes on the bike on leg day, you should do light leg extensions and leg curls to warm up your knees. Something like 3x25 or something... really light and controlled. Then do machine or regular back extensions once again light, slow, and controlled. Do light ab work as well. If you are squatting, make sure to also warm up your shoulders (rc exercises and/or raises) and elbows (cable extensions, curls, hammer curls). Then do your lift specific warm ups, always starting with a 1-3 sets with just the bar.

For upper body days, trying doing your warm up on a rower or something. Then make sure you warm up your shoulders, elbows, pecs (flyes) and lats (pull downs). If doing standing overhead presses, you may want to warm up your lower back and abs as well. Then do your lift specific warm ups, always staring with 1-3 sets with just the bar.

[Dedicated1]

no?

[DougoeFre5h]

I'd say no, it isn't. Popular, the last line of your advice post was plenty of evidence that you do not have enough experience to properly advise someone else on this forum.

ktm, I'm going to assume you take the bare MINIMUM amount of time off and then jump back right in the thick of it and pound your joints again. I have in the past taken months and months off from deads, squats, etc. I had to take 3 months off of damn near ANY pull-down type movement due to a nagging shoulder issue. In every situation I have healed up and was able to continue training eventually. Then again I know those who "work through the pain" and continue to live with problematic knees, lower back, elbows, etc. Case in point, if you give your body the time it needs to heal and you work effectively around the issues, you will be fine. Do not work through the pain IMHO, its much more beneficial to find a new movement that doesn't hurt. Wrap your knees and dont let your wrists flop around during tri movements. Wrap them up as well if needed.

[ktm_Wrench]

Could you explain more thoroughly?


Read the stickies.

[Nathan P]

^^ What he said.

I haven't had any problems with joint pain, except when I was doing DB curls. I tried to do too much weight and my wrists were killing me.

I took a break from them, let my wrists heal up, and started back up using the bar and curl bench to support my arms/wrists until I have more strength to keep the form in check with the DB's at a decent weight.

*Disclaimer* I'm no pro, and take IA and guy's like Adelman's advice over mine at all times :)

Nathan