There’s really only one way to truly fix aches and pains. And if you don’t do it now, you’ll surely pay for it later.

Have you noticed more general aches than before? Do you feel stiff after sitting for a long time and waddle around until things loosen up? 

Or, do you have outright pain in a joint like your knees, hips, or shoulders? 

This conversation is certainly for you. One thing I know for sure is that going through life in pain is no way to live life. Especially when there’s a solution.

You can stretch and foam roll all day long. If you don’t do this, you’ll never truly correct the root cause. 

Understanding Aches and Pains

Once you understand what causes aches and pains, you’ll see how the solution is actually pretty straight forward. 

The first thing to know is that your body is held upright in space by your muscles, not your bones. Your bones create a rigid structure that provides shape and allows you to move around in space. Without bones we’d look more like snakes, lol.

Your muscles pull your bones into position and create joints. While there are ligaments and tendons at play as well, it’s easiest to just focus on muscles, as they are the strongest and most powerful of the three. 

Keeping your body in perfect alignment throughout every movement is actually a great task. Your muscles are constantly fighting against gravity to keep you held together.

Inevitably, weaknesses occur in muscles, causing an imbalance around joints. 

In simplest terms, weak muscles cause imbalances around joints. This imbalance causes the weak muscle to be shortened, and the opposing muscle to be lengthened beyond its ideal resting position.

When the body is out of alignment (see the photos below for reference) your muscles are left fighting against gravity. This causes energy loss, strain, and drain on the muscle and leaves you achey. 

If you don’t correct the aches, they often turn into pains. 

The only thing that will fix both aches and pains is strength training (the right way).

Here are four very basic protocols to follow to address your specific situation. Please keep in mind that each suggestion below is a somewhat general recommendation. These are my high level suggestions that I use with my clients, but each case is different.

These suggestions are not intended to replace direct care from your preferred doctor or physical therapist. 

If you’d like customized guidance and work with me directly, please complete my initial questionnaire and request an exploration call here: https://www.hollyperkins.com/coaching

Each of the protocols below build upon a solid foundation of general strength and conditioning. This is absolutely paramount to resolving your aches and pains.

Please download my free 6 Week Strength + Cardio Plan here.

General Aches RX

1. Regular and consistent full body strength training is absolutely imperative. Aim for 2-3 strength workouts each week using my 6 Week Strength + Cardio Plan linked above. 
2. You may also want some very light and general range of motion exercises to improve mobility before these sessions. Check out my Stretch & Recover follow along here.

Knee Pain RX

1. Regular and consistent full body strength training is absolutely imperative. Aim for 2-3 strength workouts each week using my 6 Week Strength + Cardio Plan linked above. 
2. Add 2 days each week and complete the following: 
• How to Stretch Your Quads Right video here.
• Strengthen your hamstrings using one or both of these videos: Leg Curl  or Seated Leg Curl

Hip Pain RX

1. Regular and consistent full body strength training is absolutely imperative. Aim for 2-3 strength workouts each week using my 6 Week Strength + Cardio Plan linked above. 
2. Add 2 days each week and complete the following: 
• How to Stretch Your Quads Right video here.
• Gentle range of motion and stretching for hip flexors
• Strengthen your glutes using The GLUTES Project

Back Pain RX

1. Regular and consistent full body strength training is absolutely imperative. Aim for 2-3 strength workouts each week using my 6 Week Strength + Cardio Plan linked above. 
2. Add 2 days each week and complete the following: 
• How to Stretch Your Quads Right video here.
• Gentle range of motion and stretching for hip flexors
• Stretch your glutes
• Strengthen your abs

Neck / Shoulder RX

1. Regular and consistent full body strength training is absolutely imperative. Aim for 2-3 strength workouts each week using my 6 Week Strength + Cardio Plan linked above. 
2. Add 2 days each week and complete the following: 
• Stretch chest and front of shoulders
• Workshop Reverse Grip Pulldown and/or Band Lat Row
• Use my Healthy Shoulders RX program here.

Please leave your questions and comments below!