Modifications are the New Mantra for Workouts with Results When You Have Joint Pain/Issues

"No Pain-No Gain"-A popular and often overused and overstated catch-phrase used by workout enthusiasts and most likely made popular in the workout boom in the 1980's. Well, as time has gone by people have actually taken the time to study exercise, the science, physiology, effects of certain diets and supplements paired with activities. In this time since exercise has proliferated into the mainstream so has exercise related injuries. These injuries have also prompted many a study that have brought forth a great multitude of wonderful data and findings. One of most important being that "No Pain-No Gain" is one of the WORST mantras a person can use in a workout. You are basically setting yourself up for failure and saying you do not care about your own body.

 There is a difference between effort and pushing one's self to their edge.  You are not going to get results unless you raise your heart rate and try to do one extra repetition of an excersize. However, that doesn't mean you are supposed to do 500 more so that you are passing out or unable to get out of bed the next day. 

  Joint pain is ALWAYS bad – period.  Pain is your bodies alarm system, when it goes off – you better listen to it! If you continue to push hard through joint pain you will seriously injure yourself.  If you have joint pain, stop whatever it is you are doing which is causing the pain!This is where modifications of traditional or classic exercises come into practice.  

It is more important for your exercises to be effective and healthy for YOUR body and your individual needs than to "keep up" or "compete" with what other people in your classes, your friends may be doing/or telling you that they are doing. leave your ego at the door and focus on your practice. I am what they call a yogi-a person who engages in the practice of yoga. However, as I have stated before, I have bilateral hip dysplasia. I never thought it was possible that yoga and me would ever be in the same sentence. But after doing a lot of research, it isn't just sitting and meditating, or twisting yourself into a pretzel. It is a practice of stretches and breathing. it has a way of de-stressing and centering the body and using nothing more than your own body to build strength. It also incorporates a mind-body connection. (This will be a later post). During my first yoga classes my teachers, who have now become very good friends, constantly state throughout our practice in class that while going through our asanas (poses) that there are different modifications  for various reasons.By doing these modifications within a workout a person is still getting full benefit of the workout while honoring their body and taking care of themselves.

EX. "If you are having wrist issues focus your weight and attention on your first two fingers and thumb in your downward facing dog pose" or "Instead of doing a full crescent lunge a modification of this pose would be to drop down on to your knee and support yourself with arms raised"

Having hip dysplasia also means that I have hip stability issues and it is recommended that exercises should be low impact in nature and refrain from a lot of pulling and jerking movements. This being said, obviously I have never been a runner as this would cause a lot of pain and a lot of pressure on my joints. Some of the best lower impact activities that can bring good weight-loss strength building results that I have found are the following:

Elliptical Trainer

Balance Ball training with light weights

Resistance band training

balance board training/bosu ball training

Vinyasa Flow yoga (with modifications)

bicycle riding (not really for me but a suggested exercise)

Total Gym/Pilates

Aquaerobics/Swimming

Modifications are the new mantra-Make it work for you and Customize your workout for your specific needs and goals. When you reach your goal. Celebrate your goal and set a new one. It is definitely okay and reasonable to expect to feel your body working and to feel muscles that aren't used to working get sore and start to "talk to you" after they have been awakened for the first time or two. Just be sure to stay hydrated, eat well, SLEEP WELL, and stretch. Don't be afraid to ask for assistance and advise from exercise professionals, physical therapists, YouTube videos, and of course your healthcare providers. 

DRIVE SLOW

**As a disclaimer, just like any video or program you purchase from a tv infomercial, it is advisable to consult with a doctor before starting any regimen in case you have any health issues that may interfere with the activity that you are attempting.