What are the most important considerations for functional training programs for people with joint pain?

1 Assess your pain level

Before starting any functional training program, you should assess your pain level and consult your doctor or physical therapist. They can help you identify the cause and severity of your joint pain, and recommend appropriate exercises and modifications. You should also pay attention to how your pain changes during and after your workouts, and adjust your intensity, frequency, and duration accordingly. If you experience any sharp, sudden, or worsening pain, stop immediately and seek medical advice.

2 Choose low-impact exercises

One of the main goals of functional training is to reduce the impact of stress and strain on your joints. Therefore, you should choose low-impact exercises that do not involve jumping, running, or pounding. For example, you can replace high-impact exercises like burpees, box jumps, or sprinting with low-impact alternatives like step-ups, squats, or walking. You can also use equipment that reduces the impact on your joints, such as resistance bands, kettlebells, or TRX straps.

3 Focus on quality over quantity

Another key consideration for functional training programs for people with joint pain is to focus on quality over quantity. This means that you should prioritize proper form, alignment, and technique over the number of repetitions, sets, or weight. By doing so, you can prevent injuries, improve your stability, and enhance your movement efficiency. You should also avoid overtraining, and give yourself enough rest and recovery time between your sessions. A good rule of thumb is to train no more than three times a week, and have at least one day off in between.

4 Incorporate mobility and flexibility exercises

Mobility and flexibility are essential components of functional training, especially for people with joint pain. Mobility refers to the range of motion of your joints, while flexibility refers to the length of your muscles. By improving your mobility and flexibility, you can reduce stiffness, inflammation, and pain in your joints, and increase your ability to perform functional movements. Some of the best mobility and flexibility exercises for people with joint pain are dynamic stretches, foam rolling, yoga, and pilates.

5 Modify or avoid exercises that cause pain

Finally, one of the most important considerations for functional training programs for people with joint pain is to modify or avoid exercises that cause pain. This does not mean that you have to give up on functional training altogether, but rather that you have to adapt it to your individual needs and limitations. For example, if you have knee pain, you can modify exercises like lunges or squats by reducing the depth, range, or speed of the movement, or by using a chair or a wall for support. If you have shoulder pain, you can avoid exercises like overhead presses or pull-ups, and opt for exercises like chest presses or rows instead.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?