3 Reasons for Sore Joints After a Workout (+ How to Combat It)
Your ligaments, tendons, bones, and muscles are all part of your joints. They have the very important job of connecting one bone to another within your body.
Joints help you walk, run and do an amazing kickboxing workout – but why do your joints ache sometimes after a good workout?
Let’s talk about the reasons for your sore joints and how to combat it.
3 Reasons for Sore Joints
First off, if you experience average to intense pain in the midst of your workout (as opposed to afterward), do not continue. This might be a sign that you are experiencing joint inflammation or damage.
But, it’s quite normal to feel a little bit of soreness after a workout, and here are a few reasons why:
1. Lack of Warm-Up
Warm-up exercises help gently wake up your muscles and naturally lubricate your joints. They enable your muscles and joints more flexibility and reduce the risk of joint pain.
There’s also less risk of injury when you do a good warm-up because you’re not suddenly requiring your muscles to work.
2. Training too long or too hard
Another cause of joint pain is training too long or too hard. Joints need time to rest between workouts and if you train too long they can lose their elasticity and become less effective.
If you're training too hard, for example, using weights that are too heavy or doing too many reps, you're putting too much strain on the joint and can end up with pain.
3. Lack of Proper Form
When you work out with poor form, it can cause the body to become misaligned, placing stress on your muscles, joints, and tendons, which can potentially cause strains or tears.
Consider using a trainer, especially if you’re a beginner or have health concerns. They can help ensure everything is in proper alignment and you're not putting yourself at risk for injury.
What are Some Common Joint Injuries?
Some of the joints that are most susceptible to injury are joints of the knees, ankles, wrists, shoulders, and elbows. These joints can swell and suffer from inflammation and redness, making them immobile and limiting their range of motion.
Arthritis is one of the most common reasons for joint pain. Arthritis is a condition that causes pain and stiffness in the joints.
The Centers for Disease Control and Prevention notes that there are more than 100 types of arthritis, with osteoarthritis being the most common. Osteoarthritis is caused by wear and tear of the joints and occurs when the cartilage in the joints breaks down. Your risk of developing arthritis increases if you smoke, have joint injuries, or are overweight.
A sprain is the stretching or tearing of ligaments and is another common cause for joint pain. The most common location for a sprain is in your ankle. Initial treatment includes rest, ice, compression, and elevation. A mild sprain will generally heal in seven to 10 days with rest and home treatment.
How to Combat Pain from Working Out
If you’re experiencing joint pain after your workout, consider reducing the intensity or taking a day off. Try a workout that puts less pressure on your joints like swimming, dancing, or biking.
An ideal workout allows a great range of motion without the heavy joint pressure, something that gets your heart rate up, but keeps pressure off of your joints.
Here are some tips to keep joint pain under control:
- Do a proper warm-up. A warm-up is a jump start for your cardiovascular system. It raises your body temperature, increases blood flow to your muscles, and reduces your risk of joint injury.
- Use heat therapy. Heat therapy will help soothe the joint pain. You could apply a warm compress, use a heating pad or take a warm bath.
- Use cold therapy. Cold therapy such as an ice pack, a frozen gel pack, or a coolant spray will help reduce swelling.
- Natural Remedies. The most vital protein within our joints is collagen, consistent use of collagen can make your joints feel like they've just come back from vacation (Lucky for you, we have the best Collagen available on the market).
- Consider weight loss if you’re overweight to reduce pressure on your joints.
A little soreness in your joints can be a sign that you’ve had a good workout, but you shouldn’t suffer from intense joint pain after exercising. If you’re avoiding workouts due to the stress they place on your joints, it’s time to talk to your doctor or a physical therapist.
Exercising, when done safely and in moderation, is actually a great way to keep joint pain in check.
Take advantage of our Lush Collagen subscription offer and give your joints what they crave!