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How to Stop Joint Pain: Part 2

In last week’s episode, you learned how joints can break down. In today’s episode, you’re going to learn exactly what you can do about it.

By
Ben Greenfield
7-minute read
Episode #286

Last week, you learned how overstretching, overuse, and compression can eventually destroy a joint, even in a healthy, active person. But the good news is that with a few simple techniques squeezed into your weekly routine, this type of joint pain can effectively be avoided. Let’s take a look at three ways this can be accomplished:

1. Weekly Self Deep Tissue Work

Deep tissue work keeps joints hydrated and supple, and you don’t necessarily need a weekly massage appointment to do deep tissue work. For example, here’s exactly what I do once each week, along with a video:

Perform 20-30 “passes” with the foam roller on each muscle group outlined below. One “pass” means would mean rolling up the muscle group and back down the muscle group one time. Complete each station below once, progressing from one station to the next with minimal rest.

Station 1: 10 burpees. Foam roll achilles and calf R side.

Station 2: 10 burpees. Foam roll achilles and calf L side.

Station 3: Foam roll hamstring R side. 20 high leg swings R leg forward to backwards.

Station 4: Foam roll hamstring L side. 20 high leg swings L leg forward to backwards.

Station 5: 10 burpees. Foam roll R outside of hip.

Station 6: 10 burpees. Foam roll L outside of hip.

Station 7: Foam roll IT band R side. 20 side-to-side leg swings R leg.

Station 8: Foam roll IT band L side. 20 side-to-side leg swings L leg.

Station 9: 10 burpees. Foam roll R adductors/inside of thighs.

Station 10: 10 burpees. Foam roll L adductors/inside of thighs.

Station 11: 50 jumping jacks. Foam roll back bottom-to-top.

Station 12: 50 jumping jacks. Foam roll entire R shoulder complex.

Station 13: 50 jumping jacks. Foam roll entire L shoulder complex.

Station 14: 10 burpees. Foam roll neck (back, L side, R side)

Station 15: 10 burpees. Foam roll entire front of quads.

Because I’ve worked all the knots and fascial adhesions of of my tissues with this routine, I usually do 5 minutes of hanging from an inversion table as a finisher. And yes, I get very funny looks when the UPS driver rolls up to the house and I’m there hanging in my underwear, dripping with sweat, and wearing a breath training mask. But he’ll survive.

The video below shows the exact moves:

Ben Greenfield's Metabolic Mobility Routine

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All content here is for informational purposes only. This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues.

About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.