Today I'm going to talk about joint pain when doing calisthenics and how to reduce it lets begin

so for many of us we have experienced some form of joint pain when doing calisthenics so you are not alone in this, today I'm going into some steps you can follow to reduce the chances
of you getting it and in some cases help your recovery it if you already have it. if you have it already just consult with your doctor so you don't make this worse. lets get into the steps

1 reduce the weekly/workout volume - sometimes we get joint pain just from the sheer amount of volume we are doing. Remember also that pull ups and push ups both have an impact on the
shoulder and elbow joint so all those reps add up, all the tension you place in your muscles goes into the joints and connective tissues so all of it will take its toll. Find the amount of
volume you can progress with but doesn't batter up your joints and connective tissue
2 reduce your workout/exercise frequency- the amount of times you expose yourself to certain exercises or stress can increase the risk of how much this can bother you. each part of our
body can take different amounts of time to recovery or can safely and effectively be used and still progress. Play around with how often you work a particular exercise or movement and see
which allows for progress without pain
3 switching to a ring version- rings or suspensions trainers can be a great fix for joint pain. having the ability to rotate and in some cases let the joints do what feels better can make
a huge difference. many people experience wrist pain in the chin up, the fixed position on the bar especially at the bottom causes discomfort and over time and many reps later, wrist pain
can occur
switching to a rotating position fixes that, you still get the benefits of supination and the bicep work without that fixed strain on the wrist. also picking positions that best fit your
build, example would be the bar dip to the ring dip, some dip stations have a fixed width and this may not be optimal for you, using rings you can find the perfect width and position for
you that not only stops the joint issue or pain but allows for better movement performance Switching to rings or equipment that allows for that freedom of movement can dramatically fix
this issue
4 lower the intensity or take breaks from heavy lifting- when we lift heavy things or are doing lower rep work, more tension is going through our muscles, connective tissues and joints. too
much of this can put a strain on these areas, your connective tissues gets less bloody supply than your muscles so growth and recovery are slower. This is also why taking deloads are
important, they give the joints and connective tissues a break and time to recovery. Have periods off from low rep work or high intensity work can really help
5 repetitive strain injury- sometimes we get issues from doing the same exercise over and over again, if you only do the same exercises with no variation this can take its toll.
Some changes
in exercises can change the stress on the body, this is a an easy fix, just switch up what you are doing, switching from chin up to pull ups, from squats to
lunges, making subtle changes can reduce this from happening

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