Once you get past the excitement of adding Strength Training to your lifestyle (i.e., getting stronger, feeling better, etc.), it takes commitment to keep moving in the right direction. Whether you know it or not, you're playing the long game. A growing body of evidence confirms that living the Strength Training Lifestyle increases health span (the number of quality years you live) and lifespan.[1] Embracing your future means doing what you can to keep moving in the right direction no matter what life throws you. Unfortunately, many of us bring shortsightedness to Strength Training.[2] Common reasons for skipping workouts or not training include injuries and medical issues. I recently sat down with Jeff Anderson, a Physical Therapist and Clinic Manager at ATHLETICO Physical Therapy, to discuss best practices for managing injuries and issues when Strength Training.[3] Here are five takeaways to support consistency with your Strength Training routine.
One. Noisy joints (i.e., popping, cracking, etc.) do not mean you should stop Strength Training. While some research suggests noise may be an issue, a large body of evidence indicates that noisy joints are not problematic. What's important is to continue to train the muscles above and below the joint to maintain joint health.
Two. Strive to avoid discomfort in joints when Strength Training. Choose pain-free movement patterns. Decreasing an exercise's range of motion to prevent painful joint angles can be helpful. Reducing the weight you lift can also help.
Three. Strive to maintain proper form when Strength Training. While there is always some risk of injury when exercising, work around issues to prevent discontinuing your Strength Training program. You can always train the muscles around a joint, remembering that exercise is medicine and can often be therapeutic.
Four. The shoulder, thought of as a single joint, comprises four joints that work to achieve a complex range of motion. You don't want to avoid training the shoulder joint – find a way to work around your issues.
Five. If you are experiencing a muscle strain, remember that muscles have a good blood supply that helps them recover. If an injury appears to be severe, have it evaluated by a medical professional to prevent a strain from turning into a rupture. Resting a muscle group for a couple of days after a strain can be helpful. Jeff says, "your overriding goal should be to minimize setbacks," otherwise known as being put on the injured reserve list.
At MEDFITNESS, we are constantly working with clients to avoid setbacks. Every training session begins with a Workout Check-In where your trainer asks how you feel to determine if your workout requires any adjustments. It's common to see clients with pre-existing issues that require workout customization, which we do as part of our Signature Support. We've helped clients work around joint replacements, rotator cuff repairs, osteoarthritis, rheumatoid arthritis, osteoporosis, and balance issues, to name a few. Given that life throws you curveballs (accidents, medical issues, etc.), it only makes sense to fine-tune your workout to ensure Strength Training consistency periodically. Over the past two decades, I've made numerous adjustments to my workouts (changing machine settings, weights, range of motion, and protocols) that have helped me to stay consistent. In a nutshell, discontinuing your Strength Training weakens soft tissues (muscles, tendons, and ligaments), making them less functional and more prone to injury.
A helpful resource for managing musculoskeletal issues (joint pain, dysfunction, etc.) is a series of self-care books written by physical therapist Robin McKenzie. These quick-read books provide the reader with an active self-treatment plan to resolve neck, back, shoulder, and hip pain.[4] Ultimately, it's about taking control of your life by finding ways to maintain your Strength Training routine. Playing the on-again, the off-again game with Strength Training only prevents you from living your best. Thankfully, we've been able to help thousands of clients improve their functional health to live vibrant, independent lives by staying consistent with Strength Training!
If you or someone you know is interested in a Free Trial Workout, please send them our way! Send your inquiries HERE to schedule a Free Trial Workout and start living your best life.
Stay Strong,
Richard J. Wolff, RDN
References
1. American Journal of Lifestyle Medicine. 2010; 4:293-308.
2. Wolff, R., 2022. Injury Proof. http://www.medfitnessprogram.com/blog/2022/09/19/injury-proof--how-to-build-an-injury-proof-body
3. ATHLETCIO Physical Therapy and MEDFINESS. Injury Solutions Seminar. Anderson, J., Wolff, R., 2020. https://youtu.be/qICgwCZyq4M
4. McKenzie, R., 2011. Treat Your Own Back. Raumati Beach, New Zeland. Spinal Publications New Zeland Ltd.