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Joint pain while lifting

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July 27, 2019
8 upvotes

I've been dealing with joint pain on and off for years now. I've been lifting since I was 20, (35 now) and this shit is really starting to get irritating because it feels like whenever I start making some good progress my joints flare up. (wrists, elbow, knee). Obviously the problem was form and intensity but sometimes I'm like a gorilla in there. I also have two compressed discs in my lower back I need to be cautious of. I get injections every few months or so in my back for them.

I am at a caloric deficit now and not sure that is helping. Down to 180, 5'10. Probably 12% BF. Really want to cut to 170 but these last 10 are a bitch.

It seems days of lifting heavy may be over for me and I'm going to have to start concentrating on some sort of lower weight and squeezing at the top of ranges if I want to stay in the GYM. Cardio makes me feel like a faggot too.

I take fish/flaxseed oil, a joint supplement and tumeric/aleve and nothing seems to help. Epsom salt baths as well.

(Reddit /fitness didn't like my post for some reason, faggots).


Post Information
Title Joint pain while lifting
Author WolfofAllStreetz
Upvotes 8
Comments 43
Date 27 July 2019 12:41 PM UTC (1 year ago)
Subreddit askMRP
Link https://theredarchive.com/post/247029
Original Link https://old.reddit.com/r/askMRP/comments/cih1jd/joint_pain_while_lifting/
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Comments

[–]screechhaterRed Beret4 points5 points  (6 children) | Copy

You don’t mention sleep

Also, what is your diet

What are your lifts ? What are your warm up sessions ?.

I’m 49. I need 3 warm up sets. I’m sore constantly. The joint pain for me, is from desk sitting. Much worse after a few days of sitting constantly

Lower your loads and concentrate on seriously getting your movements into excellent form

[–]WolfofAllStreetz[S] 1 point2 points  (5 children) | Copy

Sleep has been shit lately for some reason im waking up 3-4 times a night this week. Joint pain been for a couple weeks steady now however.

Usually only one warm up set, I need to up those I always forget.

[–]SBIIIRed Fucking Commando2 points3 points  (2 children) | Copy

10 reps at 40% 1rm

6 at 60%

3 at 70%

2 at 80%

1 at 90%

That'll warm you up properly

[–]doohicker0 points1 point  (0 children) | Copy

If you haven't already, you could try cutting out caffeine completely. When I did that, I fell asleep faster, stayed asleep longer, better quality sleep all around. My sleep improved even better without caffeine AND alcohol.

[–]screechhaterRed Beret0 points1 point  (0 children) | Copy

4 sets of 8 reps of ass to grass squats @ 135 then 3 sets of 8 @ 185 then up to 4 sets of 5-8 at load.

Every lift for me is lots of reps to warm up but I also hit a rower for 15 or 30 every day.

No 1 rep for me. I won’t do injuries from weights. I fucked my body up severely in working like a machine from 85 to 2014, not to mention a few nearly fatal auto accidents

[–]RPeed5 points6 points  (0 children) | Copy

If you don’t use knee sleeves and wrist wraps - and possibly elbow sleeves - give them a try.

[–]SteveStJohn3 points4 points  (0 children) | Copy

I'm a decade older than you and experienced similar problems a few years younger than you are now. Conclusion:

Getting older ain't for sissies. I lift some, but don't do anything like I did in my youth: deadlifts, bench press, anything that compresses the spine.

I focus on form and reps. On some exercises (like leg extensions) I could lift substantially more weight, but my knees are shot from running so I stay with the lower weight.

I'm past the point of caring what the guys (and gals) half my age think of my routine. There are girls lifting more, and older guys. So what! My routine is professionally approved by a physical therapist.

Anyone shit test me about the low weight? Sure do. Just AA, "usually I use the pink weights. If this goes well, I'll move up to blue weight."

Take care of yourself, and good luck.

[–]TaipanshimshonRed Beret1 point2 points  (2 children) | Copy

Go see a Doctor who also lifts.

( Good luck finding this though)

At 35 your joints shouldn't be flaring up.

Compressed discs at your age tell me that either you injured yourself in the past or your form is ) was shit

[–]WolfofAllStreetz[S] 1 point2 points  (1 child) | Copy

Jumped off a bridge at 14 trying to impress some girls, so yea previous dumb shit.

[–]TaipanshimshonRed Beret1 point2 points  (0 children) | Copy

Check posture and positioning.

My shoulder hurt. Found out u have huge spurs in it. So now I know to back off it if I wanna keep lifting

[–]Cmvplease21 point2 points  (2 children) | Copy

I'm 37 and don't have any joint issues. I've taken glucosamine on and off over the last decade whenever I get a ligament or joint injury. Maybe that has prevented age related deterioration. I've heard it takes like 6 months for it to make a difference. Sounds like I should start taking that again.

[–]dwayneglasscock0 points1 point  (1 child) | Copy

Also TriFlex from GNC. It has Glucosamine and and Chondroitin. I’m 57 and it works for me when I work out.

[–]Cmvplease20 points1 point  (0 children) | Copy

The stuff from Walmart has that in it too

[–]umizumiz1 point2 points  (2 children) | Copy

Have you tried yoga?

I always thought it was bullshit until I started doing a 5 minute yoga stretch routine twice a day.

Had back pain for around 12 years, within 6 months my pain was down 50%. After a whole year, I've been 100% pain free. Can bend, turn, etc. All pain free.

But I have to keep doing the yoga stretch routine daily or I can feel it starting to seize back up.

Turmeric, black pepper, ginger. Those are three natural anti-inflammatory foods. Daily, I take turmeric(1g) w/ black pepper added.

Good luck on recovery, bro.

Spez: whoops, you already take turmeric. There's also something called Reservatrol(so?) that I haven't tried but is supposedly good.

[–]WolfofAllStreetz[S] 1 point2 points  (1 child) | Copy

Someone told me to do Yoga awhile ago. I need to stop being a bitch and look into it.

[–]umizumiz0 points1 point  (0 children) | Copy

Ten years

Ten years I fed myself the same bullshit about yoga.

You know what women appreciate in their big, strong, strapping mancrush? Flexibility and not hearing "oof" when we stand up. Hahaha

[–]hack3geRed Beret1 point2 points  (3 children) | Copy

How long have you been cutting?

Your T is probably in the shitter which means you aren’t making any E2. I was in a similar situation and nothing I did mattered - joints were always sore and a huge issue to the point where I’d have to skip days.

Not saying don’t try other stuff just keep in mind it might be a good idea to lay off the cut to get your T back up and to get some bloodwork done if it doesn’t get better.

I had terrible joint pain for 6 months and 1 week on TRT and I was back to new.

[–]BigAjax0 points1 point  (0 children) | Copy

Same experience here. Awful, long-term joint pain just disappeared, my first week on TRT. Not a single flare-up since. Surest sign that TRT was the right call for me.

[–]WolfofAllStreetz[S] 0 points1 point  (1 child) | Copy

5 week cut. E2 should be fine. I run 100mg cyp a week no AI. Floats around 27.

[–]hack3geRed Beret0 points1 point  (0 children) | Copy

What’s your TT and FT? Joint pain is one of the main signs of very low e2 - it would be rare though if you are on TRT without an AI to have low e2.

My e2 before TRT was 8 - yep you read that right. I hover right around 40 now but my T is 1150-1650 so it’s fine being a little higher.

Is this your first cut on TRT?

[–]HappyPants3500 points1 point  (0 children) | Copy

Some grip training could help your elbows. I deal with golfers and tennis elbow off and on. It's a battle between working them and not getting them flaired up. One of the keys to it is making sure the muscle on both sides of your wrist is balanced.

[–]redninja77Fat, but working on it0 points1 point  (2 children) | Copy

What's the best way to get your form checked to make sure you don't screw up your joints? Personal trainer?

[–]umizumiz0 points1 point  (0 children) | Copy

That'd do it. It wouldn't cost that much, either. Especially if you just want to know proper technique and then go lift on your own.

If you've never lifted with guidance or instruction, then I wouldn't recommend YouTube. But if you ever had good form in the past and maybe left the gym and now you can't remember everything exactly, then you can prolly just brush up on YouTube and it'll all come back to you. Like riding a bike.

[–]WolfofAllStreetz[S] 0 points1 point  (0 children) | Copy

Ive been lifting for 12 years part of it my ego so here I am now in pain. My brain and ethic says i can do the weight but my body says no.

[–]RoccoPinkman0 points1 point  (3 children) | Copy

MSM, omega 3 (I take 12 grams per day), green lipped mussel powder (Amazon) and glucosamine. Your 35, if you don’t have arthritis it’s either lack of sleep, calories or a deficiency in your diet , overtraining or your form isn’t as good as you think it is.

[–]WolfofAllStreetz[S] 0 points1 point  (2 children) | Copy

My form is not perfect I know this.

Going to bump my krill oil intake and continue joint formula supplement.

[–]ReddJiveRed Beret1 point2 points  (0 children) | Copy

my form is not perfect

Fix this.

[–]RoccoPinkman0 points1 point  (0 children) | Copy

I get pretty bad tendonitis in my elbow joints, it could be that from over use. Every time I train I take a bench and sit next to it with my forearm laid flat on it, take the barbell and rest one end on the floor and one end on your forearm and roll it out for about 5 minutes, you can hit all of your forearm by just changing the angle slightly, it hurts so bad but helps a lot.

[–]BobbyPeruRed Beret0 points1 point  (2 children) | Copy

I used to have terrible joint problems. I use the copper elbow wraps and good wrist wraps, and it’s become very manageable

[–]WolfofAllStreetz[S] 0 points1 point  (1 child) | Copy

I debated using some APT wrist straps but feels retarded on lower weights.

[–]BobbyPeruRed Beret1 point2 points  (0 children) | Copy

My gloves have wrist straps built-in. One less step. But the elbow straps have helped a ton. If you want more immediate relief, there’s something called the theraband. I don’t use it anymore, but I used it befor o started using the copper bands. You have to do it like 10-15 times a day for a week or 2, but it works.

[–]fuckmrpRed Beret0 points1 point  (1 child) | Copy

Stretch. And I don’t mean that sidebend bullshit i see most do. Get a stretching strap, use it daily. Hold each stretch for 2-3 minutes.

I’ve seen so many knee problems disappear when proper stretching is introduced.

[–]WolfofAllStreetz[S] 0 points1 point  (0 children) | Copy

Will check that out thanks

[–]markpf730 points1 point  (0 children) | Copy

Sometimes you just have to flush out that inflammation.

My doc had me take 3 Advil, 3 times a day for 3 weeks and then taper off. Worked and usually do it about 1 time a year when my knees and hips start screaming at me.

[–]RedPill-BlackLotusRed Beret0 points1 point  (0 children) | Copy

I am at a caloric deficit now and not sure that is helping. Down to 180, 5'10. Probably 12% BF. Really want to cut to 170 but these last 10 are a bitch.

Mint! I like that plan.

Cardio makes me feel like a faggot

Boooo it's way harder to chop off thoes last 10 without cardio.

I think your selling yourself short with your cardio mindset. Like the top poster said, his injury was a gift, it forced him to change.

Switch to a different training style and add in cardio. Use the downtime to learn new movements and chop off that last 10 pounds of fat. Work on that diet.

[–]stoicranger0 points1 point  (0 children) | Copy

Your lifting days are most certainly not over, stop victim puking.

  1. 'Flaring up' could be signs of inflammation.
  2. Inflammation in muscles/joints often stem from excessive stress.
  3. Excessive stress of certain muscles could be a result of you having strength-gaps in the supporting muscles and/or lack of mobility in your joints and muscles (for example: activation of lower abdominals and glutes are common problems) and thus compensating with other muscles/bad form.

Let me give you an example of compensating, with the overhead press:

The overhead press requires sufficient shoulder mobility for you to put the bar straight over your head. Say now that you're lacking the 180 degree movement capacity in your arms starting from alongside your body with fingers pointing at the floor and ending with the fingers pointing at the roof completely vertical, WHILST maintaining a neutral spine. It is extremely common to compensate this with arching your lower back to get the bar over your head. This would eventually result in pain in your lumbar area.

I would look into mobility and core work with the intent to eliminate any compensating structures you have (we all have them). The training is boring as shit, but incredibly useful. DM me if you want me to point you in the direction of the good sources on this.

[–]nantucketghost0 points1 point  (0 children) | Copy

Late to the party, so I hope you get this. I also had joint issues and thought lifting with not for me. That is until I started at zero. What I mean is start with just the bar and work your way up. It sounds silly and the first couple weeks in sure seems it, but those joint issues I had while squatting went away.

All I can figure is my main muscles could lift the weight but my weaker stabilizer muscles could not handle it and therefore was creating joint pain.

You may have a different issue altogether but I’m telling you this did work.



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