Heavy workouts can benefit those wanting to boost endurance and strength, but such strength training can also injure joints.

Heavy exercises, despite physical benefits, may cause joint pain or even injuries as these workouts exert continual pressure on joints, especially the ones in the knees, hip, and lower back. This may erode the cartilage and may give rise to joint inflammation and pain. Doing exercises wrongly or excessively may increase the risk of ligament injury, ankylosis, and even chronic joint diseases. According to Suc khoe & Doi song news site, in order to have a healthy system of bones and joints, you should stay away from activities that can injure or even damage the joints: - Running on solid terrain: Running on solid terrain like concrete roads may damage the cartilage in your lower back, hip, and knees, which causes joint inflammation eventually. You can run on a treadmill instead. This exercise is good for the cardiovascular system without damaging your joints. - Jumping up on the spot continuously: Jumping up and down continuously may cause severe pressure on your hip, knees, and ankles. It is better to jump aside instead of jumping up. This can help strengthen your muscles while easing the impact on your joints. - Jumping onto a platform: Jumping onto a platform and then jumping down onto the ground has a strong impact on and may injure your knees and ankles. Instead, you can step onto a platform and step down, which brings about the same benefit to your muscles and joints. - Burpee: Burpee is a full-body exercise that combines a squat thrust with a stand between repetitions. This exercise can help burn fats and calories effectively, as well as improve endurance, flexibility, and muscle strength. However, burpee can exert bad impacts on the lower back, knees, and wrists, and is thus risky for joint health. To mitigate the bad impacts of burpee, you should replace the jumping movement with returning to the plank posture. - High-impact exercises: High-impact exercises such as playing basketball, tennis and football may exert considerable pressure on your hip, knees, and ankles. All these sports combine sudden movements such as halting, jumping, and changing directions, which may cause joint pain or ligament strain. You should do low-impact exercises like cycling and swimming, which can benefit your heart and vessels without doing harm to your joints. - Sprint: Sprint requires physical strength, which may exert pressure on your knees, hip, and lower back. The sudden acceleration and halt may increase the risk of injuries. Instead, you can practice on a rowing machine to improve your muscles and endurance, whereas easing the bad impact on your joints.