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Old 06-16-2009, 06:57 PM   #1
Mike Chambers
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Joint issues from high rep CF workouts

I have been and avid weight lifter for 20 years and have "over done it" many times throughout those years and have some occassionly nagging biceps tendon inflamation. I started CF'ing 6 months ago and love the methodology and workouts. For the most part CF workouts don't inflame my tendonitis or tax the joints. But I find that many of the highly repetitive joint specific movements hurt my joints and tendons more than the muscles. I am a good sized guy and very experienced. But wondering if some of the high rep low weight resistance workouts are more damaging than good. Are there any other CF'ers finding this issue with some of the higher rep movement specific exercises?

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Old 06-16-2009, 07:17 PM   #2
Katherine Derbyshire
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Re: Joint issues from high rep CF workouts

Which movements are giving you trouble?

I'd suggest checking your form and maybe reducing the weight, but without an example it's hard to be more specific.

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Old 06-16-2009, 07:31 PM   #3
Mike Chambers
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Re: Joint issues from high rep CF workouts

I guess I mean in general. Anytime there are workouts where the reps are upwards toward 100 or more with resistance either alone our coupled with other movements. I am concerned with repetitive joint movements with resistance causing joint issues. This may just be me with my background and history. I wonder if anyone else has this same concern.

I see the value of higher rep lower resistance training but wonder if there might be as equal value or added gain from the occassional implementation of higher weight lower rep (30-50) with same intensity workouts. It seems that CF (although great and physically demanding) seem to be more fitting for lighter people. ie < 200#. Am I wrong? Or just not looking at it right?
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Old 06-16-2009, 07:45 PM   #4
Shane Skowron
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Re: Joint issues from high rep CF workouts

Could be a form issue.

If you are not getting enough omega-3s and such in your diet, you may want to consider fish oil tablets, which are supposed to improve joint health.
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Old 06-16-2009, 08:22 PM   #5
Mike Chambers
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Re: Joint issues from high rep CF workouts

I been thinking about diet issues. Maybe I will give a try. Thanks for the advice.
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Old 06-17-2009, 12:35 AM   #6
Blair Robert Lowe
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Re: Joint issues from high rep CF workouts

Some movements, like kipping pullups also will involve way more weight pulled compare to strict versions because we have the body in motion and thus loaded with momentum. Therefore, 100 strict pullups with a BW of 200lbs and 100 kipping PU equals a different amount of total weight pulled. Even if with the kipping PU we are also using different muscles to pull it. Coach Sommer talked about this in one thread and I found that interesting.
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Old 06-17-2009, 06:06 AM   #7
Brian Bedell
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Re: Joint issues from high rep CF workouts

I second more fish oil
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Old 06-17-2009, 06:59 AM   #8
Michael Chase
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Re: Joint issues from high rep CF workouts

Mike, you wrote "I see the value of higher rep lower resistance training but wonder if there might be as equal value or added gain from the occassional implementation of higher weight lower rep (30-50) with same intensity workouts."
You probably already know this, but there is a difference between the fast twitch and slow twitch muscles. The different workouts, high rep pullups -vs- weighted pullups, have different effects. They are right suggesting the fish-oil, no Ibiprophen - that inhibits healing. I'd add to that to consider if your stretching before hand warms up the muscles enough. Cold muscles cause more load on the ligaments.
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Old 06-18-2009, 08:02 AM   #9
David Meverden
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Re: Joint issues from high rep CF workouts

Another thing to consider if are having specific joint issues would be "prehab."

Basically adding in strengthening routines intended for joint rehab in order to shore up any instability or specific weakness in advance to prevent issues later.
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Old 06-18-2009, 10:02 PM   #10
Steven Low
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Re: Joint issues from high rep CF workouts

1. cut back volume
2. fish oil
3. non-inflammatory diet (like paleo)
4. ice
5. massage
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