13 Exercises Secretly Destroying Your Joints (and What to Do Instead)

Exercise is essential for maintaining a healthy lifestyle, but not all workouts are created equal. Some exercises, though effective for building strength or endurance, can place excessive strain on your joints, leading to long-term damage. If you’re pushing your body too hard or using improper form, you might be unknowingly setting yourself up for pain and injury. Here are 13 exercises that could be harming your joints, and safer alternatives to keep your body strong without the risk of joint damage.

1. Deep Squats

Deep squats, when performed incorrectly or too frequently, can cause significant strain on the knees and hips. The excessive bending and the weight placed on your lower body can lead to joint wear, especially if your form isn’t perfect. According to the American Council on Exercise, improper form in squats can lead to chronic knee pain over time. Individuals with pre-existing knee issues or poor mobility are particularly at risk.

Instead of deep squats, try doing shallow squats or box squats. These variations limit the range of motion while still targeting the glutes, quads, and hamstrings. Box squats, in particular, allow you to maintain a controlled motion, reducing the risk of hyperextension or injury. These alternatives can help build strength without putting your knees at risk.

2. Running on Hard Surfaces

Running on hard surfaces like concrete can put a lot of stress on your knees, ankles, and hips. Repeated pounding motion can lead to joint pain, particularly for runners who don’t incorporate sufficient rest days. Over time, this constant impact can contribute to the wear and tear of the cartilage in your joints, increasing the risk of osteoarthritis. For individuals with pre-existing joint issues, the effects can be even more pronounced. According to Advanced Ortho Centers, running on hard surfaces can lead to injuries like inflammation in the Achilles tendon, shin splints, and stress fractures.

To reduce the impact, try running on softer surfaces, such as grass, dirt trails, or a treadmill with proper shock absorption. Additionally, low-impact exercises like cycling or swimming provide cardiovascular benefits without putting excessive stress on your joints. These alternatives offer a great way to maintain fitness while protecting your joints from damage.

3. Leg Extensions

Leg extensions, often performed on a machine, place a significant amount of pressure on the knees, especially when the weight is too heavy. The movement of extending the legs at the knee joint can aggravate the ligaments and tendons, leading to knee pain over time. This exercise also isolates the quadriceps, which can unbalance the muscles around the knee joint, potentially leading to injury. According to Physiotutors, while leg extensions can be risky if not done correctly, they are not inherently worse than other exercises like squats.

Instead of leg extensions, focus on exercises that engage multiple muscle groups, such as squats or lunges. These compound movements engage the quads, hamstrings, and glutes, creating a more balanced approach to leg training. Bodyweight squats or lunges can be a great starting point, allowing you to control the intensity while keeping your knees safe.

4. Overhead Press

The overhead press, while effective for building shoulder strength, can be harmful to your shoulder joints if done improperly. Lifting weights overhead puts your shoulder joints in a vulnerable position, especially if your form is compromised. Repeatedly pressing overhead can lead to shoulder impingement, rotator cuff injuries, or long-term damage to the shoulder capsule. According to The Prehab Guys, incorporating exercises that improve shoulder mobility and strength can help prevent these injuries.

To protect your shoulders, try incorporating exercises like the dumbbell lateral raise or resistance band shoulder presses. These exercises target the deltoid muscles while allowing you to keep your arms in a safer position. Additionally, focusing on shoulder mobility exercises can help maintain joint health and prevent injury.

5. Burpees

Burpees are a high-intensity exercise that involves multiple movements, including a squat, jump, and push-up. While they are great for building endurance, the rapid and repetitive motions can place significant stress on your knees, hips, and lower back. The constant jumping and landing, especially with improper form, can increase the risk of joint pain and injury.

Instead of burpees, opt for low-impact alternatives like mountain climbers or squat to stand movements. These exercises provide similar cardiovascular benefits without the harsh impact on your joints. You can still achieve an intense workout while reducing your risk of injury by modifying your approach to high-intensity exercises.

6. High-Impact Jumping Exercises

Exercises that involve frequent high-impact jumping, such as box jumps or jump squats, can put immense pressure on the joints, particularly the knees and ankles. Repeated jumping can lead to inflammation, joint instability, and overuse injuries like tendinitis. For individuals with joint problems or a history of injury, these exercises may cause long-term damage.

Instead of high-impact jumping, try low-impact alternatives such as step-ups, resistance band exercises, or swimming. These exercises engage similar muscle groups but with less stress on the joints. By reducing the impact, you can still build strength and endurance without compromising joint health.

7. Sit-ups

Traditional sit-ups can be tough on the lower back, particularly when done with improper form. The constant flexing of the spine places pressure on the vertebrae, leading to potential disc issues or chronic back pain. If you’re not engaging your core properly, you might also strain your hip flexors, which can exacerbate lower back pain over time.

Instead of sit-ups, try planks or leg raises. These exercises focus on core strength without putting unnecessary strain on the lower back. Planks are particularly effective at engaging the entire core, including the obliques, and they can be modified to suit different fitness levels, making them a safer choice for most people.

8. Running Uphill

While running uphill can improve strength and cardiovascular fitness, the incline places additional strain on your knees, hips, and lower back. The repetitive force of pushing uphill can lead to overuse injuries, especially for people with joint instability or pre-existing conditions. Running uphill also forces your body into an unnatural posture, which can exacerbate discomfort in the knees and lower back.

To reduce the strain, try running on flat surfaces or using a treadmill with a slight incline. Alternately, incorporate cycling or swimming into your routine, both of which provide a great workout without putting excessive pressure on your joints. If you do enjoy hill workouts, focus on proper form and take rest days to allow your body to recover.

9. Deadlifts with Improper Form

Deadlifts are an excellent compound exercise for building strength, but improper form can lead to severe lower back pain and joint strain. The most common mistake is rounding the back while lifting, which can put pressure on the spine and hips, leading to disc injuries and long-term back problems. When performed incorrectly, deadlifts can also cause knee and ankle strain due to the heavy load on the body.

To perform deadlifts safely, ensure your form is correct by maintaining a neutral spine and avoiding rounding the back. If you’re new to deadlifts, start with lighter weights and focus on proper technique. Alternatively, use exercises like glute bridges or hip thrusts to target the same muscle groups while reducing the risk to your spine and joints.

10. Cycling with Incorrect Seat Height

Cycling is a great cardiovascular workout, but incorrect seat height can lead to knee and hip pain. If the seat is too high or too low, it can cause improper pedaling mechanics, leading to stress on the knee joint and discomfort in the hips. Over time, this poor alignment can lead to tendinitis and chronic joint issues.

Ensure that your bike seat is adjusted to the correct height, where your knees are slightly bent when the pedals are at their lowest point. Additionally, focusing on proper cycling techniques, such as maintaining a neutral spine and relaxed posture, can help reduce the strain on your joints. If cycling continues to cause discomfort, consider switching to low-impact alternatives like swimming or elliptical training.

11. Pull-ups with Poor Shoulder Mobility

Pull-ups are a fantastic upper-body exercise, but if you lack shoulder mobility or strength, they can place excessive strain on the shoulder joints. Pulling up with poor form can lead to shoulder impingement, rotator cuff injuries, and joint irritation. If you’re struggling with the movement, you’re likely compensating with other muscles, which increases the risk of injury.

Instead of pull-ups, try assisted pull-ups or lat pulldowns with proper form. These variations reduce the strain on your shoulders while still targeting the same muscle groups. Incorporating shoulder mobility exercises into your routine will also help improve your range of motion and protect the joints during overhead movements.

12. Lateral Raises with Heavy Weights

Lateral raises are an excellent exercise for building shoulder strength, but using heavy weights can strain the shoulder joints. Lifting too much weight can lead to impingement, rotator cuff injuries, and muscle strain. The shoulder joint is delicate, and overloading it with excessive weight can cause long-term damage.

To protect your shoulders, try using lighter weights and focus on slow, controlled movements. Alternatively, resistance bands can provide similar muscle engagement with less strain on the joints. This approach will allow you to build strength while reducing the risk of injury to your shoulder joints.

13. Twisting Movements with Excessive Load

Twisting movements, especially when combined with heavy weights, can place unnecessary strain on the spine and joints. Movements like Russian twists with a heavy medicine ball or twisting during cable exercises can lead to spinal compression and injury if performed incorrectly. This type of motion can also cause wear on the lower back, leading to chronic pain over time.

To reduce the risk of injury, opt for rotational exercises with lighter resistance or use a stability ball to engage your core without twisting excessively. Core exercises like plank rotations or bird dogs target the same muscles without the high risk of joint strain. Prioritize control overweight in your workout routine to ensure joint safety.