Lifting weights is a good form of exercise. Unlike cardio workouts that raise your heart rate and breathing, lifting weights puts stress on your muscles, bones, and connective tissues. Over time, the stress results in stronger muscles, denser bones, and fewer problems with imbalances that lead to pain.

However, when done without proper instruction or form, weightlifting can be hard on your joints. Major joint areas are the most likely to suffer; your shoulders, elbows, knees, and hips might swell or become tight and sore. Here are some things you can do to help resolve joint pain from lifting weights. 

1. Scale back on heavy lifting until your joint feels better

Heavier weights cause higher stress on connecting points in your body. If you feel an area that has become tender, swollen, or has nagging pain, scale back on working vigorously on lifting heavier weights. For example, the shoulder is one of the most common joints to suffer injury because it has such a large set of connecting tissues and muscles and a high range of motion. If you are pulling a large amount of weight in a deadlift, your shoulder needs to be set and stable in order to avoid hurting that joint. You should lift lighter weights or do only bodyweight exercises until your inflammation tames down. 

2. Include more mobility work before and after each workout

Mobility work includes things like stretching, foam rolling sore areas, and doing stability exercises. For example, laying on your back and moving your shoulders as you "swim" by stroking your arms down by your side and then up over your head (keep your elbows straight) helps to improve the strength of your shoulder joint without putting too much stress on it. Mobility work is important because lifting weights causes your muscles to tighten. Stretching and rolling maintain your flexibility through major and minor joints.

3. Eat enough for your body to heal

When people are lifting weights, they might also be cutting back on calories to maintain muscle mass while also losing fat. This is a good goal for weight loss, but if you eat too little, you risk injury because your body doesn't have enough nutrients to recover quickly from a tough workout. Eat plenty of fruits, vegetables, protein, and complex carbohydrates to give your muscles and connective tissues the food they need to get stronger. 

4. See a sports medicine doctor to check for injuries

If you notice that your injured joint is still giving you trouble after taking it easy, resting, and stretching, it's time to see a doctor to check for potential injuries. Make an appointment with a clinic, such as the Arthritis Clinic of Central Utah, to get treatment.