If you workout regularly then, you might want to pay attention to these few tips:
Don’t ignore pain.
Chronic pain creates serious problems that range from making you moodier to hurting your overall health. Also, I’m going to take an educated guess and predict that, if your knees hurt when you’re 28, it’s only going to get worse when you hit 48.
Rather than fighting through the pain like a tough, manly, ridiculously short-sighted gym-goer, take a step back and address the root cause of the problem. And even though I’m not an old fogey, trust me: if you tackle these challenges now, you’ll reap the rewards for years to come.
Read on for the 10 reasons why you’re hurting in the gym and learn exactly how to fix it.
1. Your Warm-Up Sucks
If your warm-up consists of a treadmill jog, a few standing stretches, and some light reps of your exercise, yes, your warm up sucks.
It creates painful workouts because you never get to open up your joints and ligaments, activate weak muscles, increase your body temperature, or prepare your nervous system to push a lot of weight in the gym.
Instead, try this super-quick warm-up filled with drills to increase your mobility and activate the right muscles – you’ll feel more-ready to make real progress in the gym.
2. Your Posture Is Terrible
Rounded shoulders? Tilted pelvis? Hunchback?
That’s asking for a world of hurt.
When your body starts from a poor position, you overuse the wrong muscles and create an imbalance around your joints. To end the pain and prevent future problems, attack your trouble areas with this series of stretches and exercises to reset your posture and feel better.
Bonus: You’ll look more confident too.
3. You Move Poorly
Can’t touch your toes? Can’t lunge without falling over? Can’t squat without your heels coming off the ground?
That might explain your pain.
Poor movement patterns lead to injuries because you simply can’t use your body correctly. It’s a bit like driving a car with four tires with different diameters – it’ll move forward, but it’ll f*ck up sooner or later.
Work on increasing the mobility around your joints and retraining your body to move properly again with crawling exercises and dynamic stretches.
4. You Breathe Poorly
Take a deep breath and exhale.
Now do it again.
Did your shoulders and chest rise as you inhaled? If so, you’re breathing with your chest, which causes a TON of problems. For example, lifting your upper-body with every breath over-activates your upper traps, neck, and shoulders.
Instead, breathe through your nose and diaphragm (called “diaphragmatic breathing”). It even relieves tight hamstrings and hips because each breath actually releases your pelvic floor and stabilises your hips, which reduces back pain and relaxes your lower-body.
5. You’re Pushing Too Hard
Let me preface this: I think more people can push themselves harder when it comes to fitness.
But if you’re dealing with chronic pain and injuries, perhaps you’re pushing too hard in the gym. When you overdo your training, for example, you lower your stress response and kill your ability to recover and repair your muscles… not to mention the overuse injures from all the wear-and-tear.
Make sure to schedule at least one complete day off per week and interweave some light, recovery workouts or cardio within your training routine. Also, unless you’re an elite athlete, I’d advise against two-a-day training sessions.
6. You’re Using The Wrong Exercises
I hate watching fitness coaches preach a one-size-fits-all solution. Olympic lifts are the best! Powerlifts are the best! Bodyweight-only is the way to go!
But should people with stiff hips really do squats? Should people with rounded shoulders do 50 snatch pulls without rest?
Of course not.
Start doing the RIGHT exercises for your body type. Get an intelligent personal trainer to analyse your movement limitations, if any, and prescribe the right exercises for you.
( via askmen )