Musculoskeletal Pain? Try This in Your Next Strength Workout
If we experience musculoskeletal pain — a sore shoulder, an aggravated Achilles tendon, or an irritated elbow, our first instinct is to avoid any exercise for the body part. We instinctively want to protect the joint, muscle, or connective tissue.
But next time you experience musculoskeletal pain, rather than avoid a strength training exercise for that region all together, consider performing the exercise in an isometric manner.
Strength Training Tips for Musculoskeletal Pain
Take this approach:
First, identify the range of motion that you can move to where you have no pain.
Use a strength training machine (a free weight can be used as well), and instead of lifting and lowering the weight (concentric and eccentric), simply hold the weight in that position (the pain free position) for 45-90 seconds.
Over time, increase the weight gradually.
Eventually, you’ll reduce the weight slightly and return to a range of motion (lifting and lowering the weight).
Isometric Holds to Strength Train When in Pain
A growing body of science asserts that not only are isometrics a great way to increase muscle strength, they are also very effective at safely strengthening tendons. And even better, isometrics generally stimulate an analgesic effect — we experience less pain as soon as we complete the exercise.
Take Home Message: Don’t skip the exercise. Instead, perform an isometric version of the exercise at a pain free point in the range of motion.
Try Expert-Led Strength Training That’s Safe
Injured from chronic pain, or even another workout program? You can strength training safely under the supervision of a certified exercise professional — just book a free introductory workout at Discover Strength.