One of the biggest obstacles I see for people to start working out is there aches and pains. Most commonly it is probably back pain and knee pain, but it could be anywhere on your body. And unfortunately too many people think that because something hurts, they should not do any resistance training and stick to their cardio so it’s easier on their joints. Click here for the video.
This thought process is completely backward. I am talking in general circumstances here too, a broken leg will not be fixed by doing some more squats. For the most part, a lot of times you are having aches and pains is because that area is becoming weaker and weaker because you are too scared to do anything with it.
It could be from a pre-existing injury or condition and it hurt too much to workout with it previously. So you stopped doing any strength training for it, and you now think you are doomed to life long pain.
First off, stop this way of thinking. Most of the time these areas keep hurting as bad as they do, is because those areas are becoming weaker and the surrounding muscles and tendons are getting looser and the joint becomes more unstable. And this causes a lot of the pain. I don’t care where your pain is, more times than not, strengthening that area is going to relieve a lot of the pain. It may not take it away completely, but wouldn’t any decrease in your pain and discomfort be a good thing and a step in the right direction.
For instance, if you are having knee pain. You need to start strengthening your knee capsule. You can do this by squats, leg press, or some other leg exercises and especially add in wall sits. I think those work great for stabilizing the knee joint. But I would stay away from single leg exercises until your legs get strong enough, and stable enough to do those types of exercises. And take it through a comfortable range of motion. For example, take your squats down through a pain free motion, if that means you are only going half way down, oh well, as your knee becomes stronger, you may be able to go down lower.
For back pain, start adding in some planks and core exercises. This will strengthen your deep abdominal muscles that stabilize the spine, thus making it more stable and stronger. Start easy, do planks from your knees if you need to, until you get strong enough to go to your feet. You can also add in back exercises like pull downs on that lat machine. This will also strengthen your back to stabilize it more.
Most importantly, start off light, you don’t have to break any records when you are starting out. Any strengthening will be a step in the right direction. A little discomfort is probably okay when you are starting. But if you are having serious discomfort, definitely back it off.
If you need to, do some personal training for a while, or simply ask a personal trainer for some guidance. They should be able to head you in the right direction and most importantly, keep you safe while doing it..