Causes of Sore Joints

Inflammation and wear and tear on the cartilage in your joints can come from high impact aerobics like running and jumping.

The constant overloading of the joints and tendons with the use of heavy weights during multi joint exercises like squats, dead-lifts, bench press and overhead press can deteriorate cartilage between the joins.  All of these activities can ultimately lead to pain in the joints, and even arthritis.

What you can do about it

There are alternate exercises for senior citizens or those with sore joints to consider.  These exercises are less strenuous on the joints.  Additionally, certain supplements can help ease the pain.  Remember to consult your personal physician before making changes to your exercise routine or taking any supplement for pain relief. 

Glucosamine Chondroitin is one of the leading supplements on the market that is known to help this type of joint pain.  Supplemental glucosamine may help to rebuild cartilage and treat arthritis.  Since glucosamine is usually derived from shellfish, those allergic to shellfish may wish to avoid it.  Remember, speak to your doctor before taking any supplements.

Exercise for Senior Citizens of for those with Joint Pains

You can still effectively work all parts of your body while eliminating high impact and strenuous multi-joint exercises.  For cardio, move from the Stair Master to the Elliptical trainer.  The elliptical uses a natural running motion without the impact.  Instead of jogging, walk at a brisk pace at a higher incline.  You’ll be surprised at the intensity a brisk walk can provide, especially on an incline.

Instead of squatting, try the seated leg press or lying leg press.  One of the worst exercises for shoulder pain is behind the neck or military press.  I recommend either a barbell, cable, or dumbbell front raise.  Stand facing front gripping dumbbells, palms at the side of your legs facing backwards. Raise straight arms (do not lock elbow) to eye level (palms are now facing the floor). Slowly lower to starting position.  Remember to exhale while raising your arms, and inhale as you lower.

These exercises take pressure off of the joints and are more of an isolated movement on the muscle being targeted.  There are many other alternate exercises that will allow you to safely and effectively work your entire body without causing pain to your joints. 

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