Facebook Icon Instagram Icon Youtube Icon Email Icon

USE CODE Fitindia2024 Get 20% discount on all Kits Offer.

Top 5 Workout Mistakes That Lead To Joint Pain And Tips To Avoid

Joint Pain

Joint or muscle pain is the most common issue among the gym-goers and athletes. Sometimes it’s due to soreness which is considered good but most of the times the reason for your joint and muscle problems is your carelessness towards the workout. If your joint pain is taking a long time to recover, chances are that your habits are making it worse. If not taken care timely, these problems can do a serious damage to your body. Check out the following Mistakes you’re doing unknowingly during your training sessions.

Mistakes that Lead to Joint Pain

Incorrect Posture

Incorrect Posture

Training with a poor posture can damage the alignment of your spine, shoulder, hip, and knee joints. For instance, most people only focus on putting strength and reps during exercise rather than correcting their posture. Continuously using wrong postures during workouts can lead to imbalance and serious damages. So, if you are not sure about any exercise, you should ask your trainer the correct way or ask him/her to stand by your side if you are doing it the first time. Taking short breaks between sets also helps you to maintain your pose. Remember to sit straight while performing. Doing exercise with the right muscle movements not only prevents joint injury but also promotes fast muscle mass growth.

Using the Incompatible Shoes

If you are not paying any attention to your Shoes, you may be inviting the pain. Your footwear can make a big difference in your workout performance. For example, if you are wearing basketball shoes during running, you may not feel comfortable because of less cushioning than running shoes. Wearing incompatible shoes can result in the ankle, knee, and hip injury.

Lifting Too heavy too soon

Lifting too heavy in starting days of gym cause Pain

One of the biggest mistakes beginners usually do is overloading themselves. Yes, it’s essential to train your joints but lifting more than you can handle is not only bad for your joints but also affects your whole body. This can lead to serious body damage or joint displacement. Your body needs time to adapt to heavyweights. So, when beginning a workout, start with light weights. Once you feel comfortable, you can increase your weight little by little. This way you can avoid joint injuries and become stronger.

Not Taking Enough Rest

Gaining muscles require patience and consistency. But it does not mean that you have to work out daily. Adding the rest days between your workout routines helps your body and muscles to repair and recover. Not giving proper rest to your body can lead to joint inflammation, pain, or other serious injuries.

Moreover, having rest promotes your muscle mass production and makes your joints stronger. If you’re performing intense workouts without rests. It is better for you to take rest twice or thrice a week. Always listen to your body.

Skipping the warm-up

If you are not doing a warmup

In order to save time, there are many of you who directly jump on the main workout leaving the warm-up session behind. By skipping warmup, you are only increasing the chances of joint pain and injuries. A gentle warm-up increases your body temperature and the flow of blood and oxygen throughout the muscles. It prepares your body and mind to perform intense workouts by improving muscle flexibility and range of motion. So, before moving on to the hard part of your training session, you should do warmup exercises like jogging, squats, cycling, etc for 15-20 minutes.

Physical Causes of Joint Pain

These Physical causes cause joint pain


Osteoarthritis is a form of arthritis that occurs when cartilage, the cushion between your bones disintegrates. It affects your hand, knee, hip, and spine joints. You can’t reverse the damage done by osteoarthritis but by staying active and maintaining a healthy weight, you can reduce the pain and improve joint function.


Joint pain can also be caused by an unknown injury you got during a workout. There’s a possibility that your ligaments got tear by lifting more than you can handle. This may results in inflammation and pain in knee joints. In the case of injury, it is extremely advisable to consult a doctor before going into any physical exercise.


Joint is directly associated with your body mass index. Having a high body mass index can increase the load and stress placed on your knees which may result in the breakdown of cartilage or ligament wear and tear. Your knees bear two or three times more weight when walking. So, losing extra fat can greatly reduce the stress on your knees and reducing inflammation in joints. For example, if you lose just 5kg, there will be a stress reduction of around 15 kg on your knees with each step. Also, it has been seen that over weighted people are more likely to develop osteoarthritis than fit people. So, try to keep your body mass index in a healthy category (18.5- 24.9). You can measure it by using BMI (Body Mass Index) calculator.


Tendonitis or tendinitis is a condition caused by the inflammation of connective tissues between your muscle and bones known as tendons. It happens when you overuse your tendons or doing a certain motion over and over in an incorrect way. People usually develop tendinitis during sports and workouts. It commonly happens in the elbow, shoulder, knee, heel, or wrist.

Tips to Prevent Joint Pain

Tips to prevent Joint Pain

Use a Foam Roller

Your Joint muscles are likely to feel achier when your fascia is tight. Including a foam roller in your workout routine helps in releasing muscle tension by making your tissues more flexible especially “Fascia”, a tissue that connects your muscle groups. Combining Foam roller exercises in your training sessions not only brings more fluid into your fascia but also increases your range of motion. Using it thrice a week can be very effective against joint pain. You can do the foam rolling exercises before beginning your workout. However, it’s important to understand its working before you use it or may harm your body.

Wear Comfortable Shoes

Everything in your body is interconnected. This means if you put excessive pressure on your feet and ankles, it can impact your joints, legs, and hips. So, during running or working out, make sure to wear shoes with extra cushioning to absorb the impact of pressure you’re exerting on your body while training.

Joint Pain Supplements

One of the best ways to avoid joint pain, inflammation, and displacement is to include Joint pain supplements in your daily diet. These supplements help you in relieving shoulder pain, knee pain, joint displacement, tenderness, diminish inflammation, fix ligament wear and tear, etc. Detonutrition’s JLS pro and Kaljesic Oil are among the best in the Joint Supplement category. Besides, these supplements are made with purely natural ingredients which make them more advantageous for your body without any side effects.

Mix High and low Impact Exercises

High impact exercises are great for muscle building but overdoing them is not good for your joint health. These exercises put too much stress on your joints which leads to critical injuries, overwhelming pain, and joint displacement. The Only thing to avoid this problem is to combine both high and low impact exercises. Creating your workout with both types of exercises help in toning muscles, preventing injuries, and reduces the chances of pain. Some of the examples of low-impact exercise are walking, cycling, swimming, etc. You can also consider Yoga to add to your routine. Yoga is one of the best ways to improve the stability, muscle flexibility, recovery, and mobility of your joints.

Always Do Stretching

Stretching is the thing you usually neglect after an intense workout. Leaving the gym without stretching can increase your joint pain and troubles in muscle movement and range of motion for future workouts. Stretching loosen your muscles tightened during workouts and set you up for next time. So, remember to stretch each muscle group after a workout. Try to spend at least 15-20 minutes on stretching as a post-workout exercise. You can also add Post- Recovery Supplement to the diet for fast recovery from muscle soreness, inflammation, and joint pain.

Stay Hydrated

Filling yourself up with ample water can help you in reducing joint pain and inflammation. Consuming water stimulates the production of synovial fluid that is helpful for lubricating the cartilage. Also, water helps in faster muscle recovery and flushing out toxins from your body. To stay hydrated you should drink at least 3-4 liters of water every day.

Slowly increase Weight and Intensity

As a beginner, you should start with lifting lower weights at the gym. Lifting heavy may cause a fatal joint injury. Once you feel comfortable with light weights, you can increase the weight and intensity by a little.

Maintain a Healthy Weight

ExExtra weight is the major cause of developing osteoarthritis and other joint diseases. Having extra weight around your body increases the load on your weight-bearing joints that leads to pain and inflammation. To avoid these conditions in advance, you should keep your weight healthy. You can do this by doing cardio exercises, brisk walking, and increasing daily physical activities. Another best option is to add herbal fat burner supplements to your diet.

Relevant article - 10 Ways To Improve Your Joint Health While Exercising


Having a post-workout joint pain feels very frustrating. If not treated properly, it can become an obstacle for your fitness goals. The main reason behind joint problems is your own poor habits which enhance the risks of chronic pain, inflammation, and injuries. The best way to prevent these conditions beforehand is by adding joint pain supplements and following a healthy lifestyle. Detonutrition’s Joint pain supplements include numerous therapeutic herbs and ingredients that make it the best choice for treating and recovering from muscle and joint pain.

Product Image
Checkout Today For Free Shipping

Your Cart

Checkout Today For Free Shipping