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7 Tips for Training with Problem Spots

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Problem spots…the trick joint…old sports injury…

We know these by many names. They are parts of our bodies, that while not injured, pose challenges for those trying to workout and keep fit. These are not active injuries, rather part of the body that just do not work at 100% any more (likely from an earlier injury).

So how can we keep fit, and deal with these problem spots?

  1. It’s a problem for a reason. Something happened, and part of your body was forever affected. This is where we all need to work with our physician to ensure we understand the mechanics of the issue. Guessing at why something is an issue is not the same as taking effective training steps based on solid knowledge.
  2. Do not confuse a problem for an injury. Listen to your body on this – pain, swelling, immobility, etc are signs you have an injury. Maybe minor, maybe not. But you never train on an injury. You seek medical advice, rest, and recover. But you’ve had a bad knee for years – OK, but today your knee decided to upgrade its issues. Be smart, put aside the ego, and treat the injury.
  3. Warm up the area. Get the blood flowing in the the area through simple stretches, and low intensity resistance movements. Keep it simple and slow, until, and if, your problem area is ready to go. For example, you have a tricky shoulder and its chest day… Try doing 10 reps of just the bar, followed by 10 reps of 30% 1RM (One Rep Max) – this will warm up the shoulders, and put just enough tension to let you see if they are OK to add weight. Push-ups? Do them on your knees to decrease the weight. You get the idea.
  4. Apply progressive levels of exercise, vs large jumps. That problem area is going to benefit from steady, progressive adjustments in difficulty, speed, or resistance. Manage the increase in slow amounts. This will keep the area active and warmed up, but also not shock it with in increase that could result in injury. Remember, there is a reason that area is a problem.
  5. Know when to quit. Again, get the ego out of the workout. If you have a problem area, and it acts up – before or during a workout – call it a day with that area. We bet there are other parts of your body you can exercise. Or, change exercises. We want to stress, without control, ego can turn a sore joint into something worse.
  6. Apply proper rest. Have we mentioned those areas are problems for a reason? They will need more attention that other areas after the workout. Foam roller, muscle creams, ice, adequate time off, etc are all critical to ensuring that problem areas have time to recover and rest before your next session with them.
  7. Eat a healthy diet. Your body as a whole, not just the problem area, will benefit from the macronutrients, vitamins, and minerals a healthy diet provides. Keeping beneficial fuel in the tank is vital to helping problem areas rest, recover, and get ready for your next workout.

With these steps, you should be able to manage exercising with a problem area. But remember – one, never, never, exercise on an injury, and two, your best source of advice on this is going to come from a medical professional who can diagnose your specific issues.

-Train Hard (and Smart)!

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