5 At-Home Exercises That Hurt Your Joints

You’ve probably heard that any exercise is better than no exercise. However, that’s not always the case. Some exercises can cause joint injury and force you to quit exercising for weeks or even months.

Even though bodyweight exercises are much safer than weight training, some can hurt your joints.

Related: Seniors Should Be Strength Training, And Here’s Why

Your risk being injured doesn’t just depend on the exercises you do. Warming up before exercise and doing exercises properly can help prevent injuries.

You may also want to avoid high impact exercises as you grow older. People in their 20s can do burpees and other high impact exercises without injuries. However, after 35, we start losing muscle and bone mass, which increases risk of injuries.

If you’re over 40, it’s safer to stick to low impact exercises. With that said, here are 5 at-home exercises you should avoid.

1. Sit-ups and crunches

If you want to avoid back pain or heal it, stay away from sit-ups and crunches. These two exercises put pressure on the spine and strain the lower back area.

They’re not even the best exercises for strengthening the core. They only work the abdominal muscles, ignoring the oblique and back muscles.

Planks are a more effective ab and core exercise.

2. Triceps dips

Even though this exercise effectively targets the triceps, it can cause shoulder pain. And the fact that it’s an isolation exercise (only targets one muscle) is another reason not to do it.

Diamond push ups can tone your triceps (and other muscles) without hurting your shoulders.

If you’re not strong enough to do diamond push ups, do incline push ups. To do them, stand a few inches from a table. Place your hands on the table at a shoulder-width grip and keep your body aligned in a straight line. And then do push ups from this position.

If you do this incline push ups consistently, you’ll be able to 5-10 diamond push ups in less than a month. If you want faster results, take on the push ups challenge.

3. Curtsy lunges

I doubt you’ve ever done this exercise. And perhaps it’s best to keep it that way.

Curtsy lunges are great for toning thigh and glute muscles. However, they’re not good for your knee and hip joint.

Just stick to the regular exercises if you want to tone and strengthen your lower body. Do reverse lunges, or split squats if you want to make things more challenging.

4. Excessive stationary cycling

A stationary bike can give you a good workout and improve your cardiovascular health. But using it excessively can cause overuse injury.

Overuse injury is caused by repetitive trauma to the joints, tendons and bones. Therefore, keep your workouts shorter than 45 minutes. And don’t cycle every day.

5. Superman

Anyone who has ever done superman will agree that it’s an uncomfortable exercise. Even worse, it puts pressure on the spine.

Instead of superman, do comfortable and safer core exercises such as good mornings and bird dog.

Have you ever hurt your joints doing at-home exercises? If so, which exercise were you doing?

46 comments

Emma Z
Past Member 7 months ago

Thank you for posting

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Clare O
Clare O7 months ago

th

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Leo C
Leo C7 months ago

Thank you for sharing!

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Mike R
Mike R7 months ago

Thanks

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Winn A
Winn Adams7 months ago

Noted

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Winn A
Winn Adams7 months ago

Thanks

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Toni W
Toni W7 months ago

TYFS

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Toni W
Toni W7 months ago

TYFS

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Elaine W
Elaine W7 months ago

I will avoid the mentioned exercises with glee. Thanks ;)

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Anne M
Anne Moran7 months ago

Be gentle and kind to your joints.. - I'm suffering from a tendon tear in my shoulder, done while incorporating new exercise/reps, in my daily weight workout.. - Will be outta commission for the next 8-10 months,, and it hurts like hell.... xo

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