I’m not talking muscular pain after a great working namely, DOMS (delayed onset muscle soreness). I’m talking about that shooting hip, knee pain you feel after an exercise, the “forever” shoulder pain that no physio exercise is healing, or a really tight upper back but not sure where it came from. Sound familiar? I’m unveiling 10 reasons why your body is not ‘just getting old’* that there’s OTHER attributing factors.
For the last year I’ve made it a habit to warm up for 5 – 10 minutes and have (touch wood) not suffered any injuries what so ever since. I also have learnt the importance of muscular activation and engagement prior to lifting heavy weights as I was suffering severe shooting hip pain in mid 2016 that I was unable to sleep consistently for months!!!
Let’s just get stuck into it.
- Not warming up PROPERLY prior to your session
- Hitting your muscles cold is the worst idea! Warming up is scientifically proven to hold merit in our exercise regimes. A light intensity warm up is essential, it increases the bodies heart rate and temperature, therefore blood circulates to joints and muscles, in turn there is increased synovial fluid around our joints which reduce negative effects from high impact exercise.
- My warm up on a leg day, consists of a 3-5 minute stationary bike quick sprint and light power load, foam roll my ITB band and use therabands to engage my glutes.
- A bad PT
- If your PT doesn’t tell you to warm up prior to coming into your session, or in the session you’re doing , then they are neglecting you and your body! Imagine smashing ice – that’s what they are doing to your body without a warm up. Your trainer should know this and if they don’t do it, it’s time you found a new PT or if you love them too much – tell them they are an idiot and need to warm you up first.
- Incorrect technique
- If you haven’t got a trainer it can be tricky to work out how to move correctly. If you feel any JOINT pain you’re doing it wrong, you should never feel pain in your joints when you exercise. Invest some time researching technique, there’s A LOT of content out there or ask the gym floor instructor for help.
- Poor posture
- If you sit at a desk all day, it’s probable that you have a hunched back, maybe even over arch your back. Nevertheless desk workers aren’t the main culprits of this, you may have rolled in shoulders, a slight hunch/over-arch spine, knocked knees, flattened heels THE LIST GOES ON – there are exercises you shouldn’t do just yet until this is corrected.
- Under-active muscles
- So which hand is dominant? Now, can you think about how you stand – do you stand on one side of your body more? maybe lean to one side? Do you sleep on a particular side? Do you tilt your head for long periods? ONE SIDE of your body is more often than not weaker simply due to there always being a dominant side or imbalance that you never thought much of until now. To activate a weaker side takes time and practice.
- Are you the type of person who likes to work full body every day? STOP you’re body simply cannot keep up. Split train, chest and arms, back and legs, REST, etc. SPLIT YOUR DAYS UP. If you want to do full body stuff just make sure you rest one -to two days between.
- Poor programming
- Like above. Give your body adequate rest (flows into the next point nicely)
- Not taking REST days/recovery sessions
- There is some amazing scientific evidence about taking rest days before training again in order to allow adaptation to happen!
- I opt for yoga twice a week, one swim per week, if possible one active recovery (ie. walking the dog, leisure bike ride etc.) and always one COMPLETE REST DAY
- (I split train so my rest days for each body part is different)
- Incorrect footwear
- One simply cannot buy Aldi runners and run with these and expect your feet to be okay. Just because they are cheap and look okay does not validate these to be supportive for strenuous exercise. Take the time to get a quality shoe fit for YOUR foot. Your feet CARRY you every, they are important to invest in
- Anatomical imbalances
- Every one has different gene make-up so the way our bodies move are ALL different. Some people even have one longer set of limbs on one side of their body so the way they move is even harder. Most of us can move well, but if you want to move better and safer in relation to YOU it’s important to seek an experience trainer to help with this.*older age is related to greater risk of injury and bone fracture