So Im dealing with some tendonitis and shoulder impingment both are improving since I dropped the amount of weights I was using. Being we are getting older, how can I gain strength and strength train and have my joints and tendons hold up? I was aiming to do low reps but don’t see how it’s possible without causing more joint issues… Anyone using elbow wraps? do they work?
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i’m 44 and have not exp. this (yet). might be coming very well.
have you looked into supplements like hyaluronic acid ? been taking this for months who knows maybe this will keep my joints pain free for long
I’ve followed Jay Ferruggia’s advice here (I’m 53) and lightened the load to focus on form versus weight. Think of it as practicing each rep.
One other side note for supplement junkies (looks around) careful with ‘pump’ products, those have a tendency to fry my joints after a training session.
To further the point above, I’ve been using Curcumin from Biotest
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I have shoulder impingements that rear their ugly head every other year plus damage rotator cuff attachments. I used banded shoulder exercises as a warm up to EVERY work out, even legs to keep things consistent. Here is a good regimen for you to start on.
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I’m doing the following:
Supplements – Biotest Micellar Curcumin, Rez-V, Type II collagen, Multi Collagen blend.
Training – general warmup, targeted stretching, circuit of 3-4 movements for light reps to get a slight pump and to prime the movement patterns I’m going to train and only then hit the main movements of the day in the 8-12 rep range (all of which are joint friendly at this point). I push the main movements to RPE 8-9 but make sure I never actually hit failure. And for particularly problematic joints (in my case my knees) I push the reps into the high teens a low 20s.
Edit: I’m 45.
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I’m 41. Sounds cliché, but I no longer do stuff that hurts (and that may change by the day). For shoulders, specifically, I do mostly dumbbells and machine pressing - especially if overhead. I’m also super aware of where squatting falls in my week and I don’t use a barbell for squats if at all possible (SSB, front squat, etc. are all a lot friendlier). I don’t go lower than 6 reps on anything. I don’t think I low reps are necessarily inherently more damaging, but I’m definitely likelier to move heavier weight with more joint than muscle. I’d also consider things that reduce the absolute loads you can handle - like placing your main movements later in your workout.
To your question about wraps: I’ve never used wraps, but I wear neoprene sleeves on my elbows and knees and they’re awesome. Makes a huge difference in how I feel during and after the workout.
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Good quality fish oil plus collagen here.
Physio to help on flare-ups. Then do the rehab work regularly to keep it at bay (this certainly helped with my tennis elbow of late)
(44 here, still hitting 351 in earnest).
I can’t believe I forgot that! I take that too. I guess I think of it more for general health than specifically for joints and tendons.
I always take Flameout back in 2007 and now again, still the best there is IMO…
I tried Curcumin didn’t really see any difference.
I’m still trying to figure out whats more joint friendly for me, barbell bench has been ruled out forever, but even dumbells now I feel some pain in my left shoulder… I really need to start doing more rehab stuff and stretches.
I also have shoulder issues and barbell bench is out for me too – surgeon’s orders! I have been surprised at how much the rehab stuff really does help though. So if you haven’t been to see a physical therapist and can get in to see one, I’d give that a go. Thoroughly warming up and putting my pressing movements (neutral grip bench, incline, etc.) after my rowing and upper back work has also made a big difference for me.
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Do the therapeutic pull aparts. You can do them everyday. This works if you don’t have actual damage in your shoulders. You have to give yourself several weeks of consistency with the exercise to resolve this type of issue. Takes just a few minutes to do.
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