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health advisory Hospital Mens Health 2007-11-15 4:32:18

How can I avoid joint injuries during weight training? My arm joints are slightly hurting. What should I do?

Answer:

if by arm joints you mean rotator cuff, then you should be doing exercises for them prior to lifting heavy weights.

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Try to take a few days off on your exercises that hurt your joints in your arms. This happens to many people, especially steroid users because their muscle strength increases way faster than their joint strength, leading to joint injuries.

Some people use straps to prevent injuries, but this just makes the strapped area weaker, so dont get any straps. The best thing to do is increase weights slowly, and not go too high too fast. Just do longer sets with lighter weights.

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You have 3 joints ? Each has a different issue:

1. Shoulder - rotator cuff issues (see Google for exercises)

2. Elbow - overextension, rest and ice.

3. Wrist - careful with very heavy weight, wrap the joint.

One way to reduce injuries and to grow much faster is to get a partner and start lifting weights very slowly with perfect form. It is very , very hard , but the best exercise.

Try bicep curls - use 75% of your max weight and take 3 seconds up and 3 seconds down for 10 reps. Then 3 sec up and 6 sec down... When you get used to it, you can use heavier weights, as long as you NEVER explode.

This builds very strong joints...

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Warm up, stretch before and during, use good form.