Joint exercises

Peredhil · 11-20-2006, 01:17 AM

Hey guys.

I'd rather not go into a big explaination, so I will basically say that due to hockey I have a partially dislocated left shoulder (that continues to bother me), and my left knee likes to move around and tear tissue at random times (luckily it hasn't happened in the past 3 months).

I should have gone for pysio, but I was a stupid kid when they first happened, and so I didn't. My question is, what are some exercises I can do so that I can strengthen these joints? I am beginning to train in MMA, and know that these injuries will plague me if I don't get them at least somewhat stronger.

Thanks!

**Sonny** · 11-20-2006, 01:20 AM

Are you cleared to train? I do light calisthenics for my shoulder joints but I'm not familiar enough with your case to make a suggestion.

Basically, lighter loads done in the 20-25 rep range are good for building tendon/ligament strength and durability. However this may not be advisable if your shoulders are that fragile.

Peredhil · 01:35 AM

My shoulder is fine, I can lift. Same with the knee.

It's not so much the lifting that I am concerned with as the submissions and wrestling. It's the constant pressure that is put on them when doing that type of training.

**Sonny** · 11-20-2006, 01:35 AM

Quote:

Originally Posted by Peredhil

My shoulder is fine, I can lift. Same with the knee.

It's not so much the lifting that I am concerned with as the submissions and wrestling. It's the constant pressure that is put on them when doing that type of training.

I do a lot of shoulder circles to help loosen up the joint and like I said, lighter loads with higher reps.

**Standard** · 11-20-2006, 02:13 AM

I had terrible shoulders for years, i remember trying one time to use a military press machine with 50lbs and my shoulder popped out. Its taken time (1year +) but now i can DB press 90lb per hand so alot of progress, i just had to take my time, if i went too heavy out goes the shoulder then 3 -4 weeks off.

Try laterals, i know the OHP is the king of shoulder builders but what i found personally is i had to strengthen the shoulder joint on a variety of angles, so i would suggest lots of front, side and rear laterals to get things going. Check your ego at the door too, sure i can swing up 50's but its not doing shit for my shoulder.

pSyKOaLby · 11-20-2006, 04:55 AM

Look for rotator cuff exercises. Crappy and weak rotator cuff = crappy shoulders.

**Sonny** · 11-20-2006, 10:33 AM

Quote:

Originally Posted by pSyKOaLby

Look for rotator cuff exercises. Crappy and weak rotator cuff = crappy shoulders.

Agreed but go really light on these.

Evil Eye Gouger · 11-20-2006, 11:14 AM

I really think you should go to a good physio and ask for their advice. One hour should be enough to get a professional opinion, as well as some exercises to strengthen the joints and rehab them.

Other than that -- learn to tap early, if you want to do submission wrestling for a long time.

slayer36 · 11-20-2006, 12:11 PM

"warrior wellness" is a dvd that helps strengthen joints

**Sonny** · 11-20-2006, 09:28 PM

Quote:

Originally Posted by slayer36

"warrior wellness" is a dvd that helps strengthen joints

I like the Warrior Wellness series.