Protecting Joints and Ligaments During a Heavy Push Phase!

Robbie Siclari
Jun 16
2 min read

Why Joint and Ligament Health Matters

Your joints and ligaments form the foundation of movement. Ligaments connect bones to other bones, and joints are where bones meet to allow motion. High-intensity training, heavy lifting, and repetitive motion put stress on these areas, especially during compound movements like squats, deadlifts, and bench presses.

Injuries to these structures can lead to long recovery times, chronic pain, and in severe cases, the end of your lifting progress. That’s why prevention is key.

1. Protective Gear: Wraps, Sleeves, and Straps

✅ Knee Wraps and Sleeves

Purpose: Provide compression, improve stability, and increase blood flow to the joint.
Best For: Heavy squats, leg presses, lunges.
Wraps vs. Sleeves: Wraps offer more support and are used for maximal lifts; sleeves are more versatile and suitable for general training.

✅ Elbow Sleeves

Purpose: Reduce inflammation and protect the tendons during pressing movements.
Best For: Bench press, overhead press, dips.

✅ Wrist Wraps

Purpose: Stabilize the wrist under load and reduce stress during pushing or overhead movements.
Best For: Overhead press, bench press, clean and jerk.

✅ Lifting Straps

Purpose: Assist with grip so that you can focus on the target muscle without being limited by forearm fatigue.
Best For: Deadlifts, rows, shrugs.

💡 Tip: Use wraps and straps strategically — not as a crutch, but as a tool for safety and progression.

2. Supplements for Joint and Ligament Support

🦴 Glucosamine and Chondroitin

Function: Help maintain cartilage structure and may reduce joint pain over time.
Who Should Take It: Lifters experiencing early signs of joint discomfort or looking for long-term joint preservation.

🦈 Collagen Peptides

Function: Collagen is the main protein in connective tissue; supplementing can support tendon and ligament health.
Bonus: Often paired with vitamin C to improve absorption and synthesis.

🌿 Turmeric/Curcumin

Function: A natural anti-inflammatory that may reduce joint pain and stiffness.
Stack Tip: Often paired with black pepper extract (BioPerine) to enhance absorption.

💊 Omega-3 Fatty Acids (Fish Oil)

Function: Anti-inflammatory properties that can reduce joint pain and improve mobility.
Bonus: Supports heart and brain health too.

⚛️ MSM (Methylsulfonylmethane)

Function: May reduce inflammation and enhance joint recovery when used with glucosamine/chondroitin.

⚠️ Note: While supplements can support joint health, they’re not a replacement for proper form, war

Pro Tips to Protect Your Joints Long-Term

Warm Up Thoroughly: Prepping your joints for load is just as important as warming up your muscles.
Train Smart: Don’t ego lift. Use progressive overload wisely and listen to your body.
Recovery Matters: Prioritize rest, sleep, hydration, and active recovery techniques.
Form First: Proper mechanics reduce joint stress. Don’t compromise form for heavier weights.-up, and recovery practices.