9. You Don’t Consider Hand Limitations
If you have pain or stiffness in your fingers, it may be more difficult to do any number of strength-training exercises — particularly ones that use free weights.
In order to use free weights safely, “you have to grip and hold onto them,” Kolba says. If you have hand problems, you may need to stick to very light weights, he notes.
Many exercise machines offer a better alternative, since the handles can’t be dropped and sometimes require only pushing with the inside of your hand instead of gripping with your fingers. Even machines that involve pulling may not require a full-force grip.
Another good alternative, Kolba says, is using resistance bands, which can be looped around your wrist or hands. This can help you gradually work on building your grip without the risk of straining the joints in your hands.
In any case, Kolba says, you should work on building your grip if that’s an area of impairment. “If you ignore it, it eventually gets worse,” he notes.
10. You Skip Rest Days
If you’re sore from a workout you did the previous day, you should take it easy, Kolba says. This doesn’t necessarily mean being sedentary, but it does mean not pushing yourself.
“You could definitely take the day off and bring [your pain] down to a two or zero,” says Kolba. But he adds that just warming up and doing some stretches can also do wonders to help reduce stiffness and soreness.
You may even want to plan a workout routine that alternates between heavier and lighter workouts, Kolba adds — like doing stretching and balancing exercises the day after an aerobic and strength-training routine. Light biking can also be a good way to keep moving around on off-days, he notes.
Applying heat or ice to sore muscles can also be a good way to help them recover while you rest. “Anecdotally, my patients report that they prefer heat, and find it better at reducing soreness,” Kolba says. Heat is better for delayed-onset muscle soreness, while ice is good immediately following exercise if a joint is swollen or warm.