8 Elbow Strengthening Exercises When You Have Lifting Pain

8 Elbow Strengthening Exercises When You Have Lifting Pain

Elbows are very important joints and we tend to forget them until there is something wrong with them or we experience pain. Once we have that kind of pain, our day-to-day life activities get restricted and we cannot get back to it until this is fixed.

To strengthen an elbow that has pain, firstly rest is needed for its recovery. Then tricep exercises should be performed with progressive overload after doing proper warmup exercises.

Elbow Strengthening Exercises For Lifting Pain

Why do you get elbow pain?

Elbow pain can occur due to overuse of the joint while doing day-to-day work or when doing tricep workouts for a long time. This can also happen when lifting heavy weights for which the joint is not sufficiently strengthened or stretched.

There are many reasons for elbow pain. However, there are mainly only a couple of reasons for which you may have to deal with painful elbows.

Elbow joint is more resilient than many other joints in your body. It can help you to pick up a tremendous load and still doesn’t complain.

However, when you subject them to heavy lifting without proper conditioning, they may start to develop pain, which may be hard to get rid of.

Muscles and bones related to the elbows

The structure of the elbow joint is more like a hinge joint and is made up of different bones and muscles.

Elbow joint bones and muscles

The main bones that are present in the elbow joint are the end of the humerus, ulna head, and radius head.

The humerus is the bone of the upper arm whereas the ulna and the radius are the bones of the forearm.

Their meeting point is the elbow joint which not only has the bones but also has a lot of important muscles that together function with the bones to give you an effortless movement.

These muscles are joined with the bones with the help of tendons.

The pain that you experience is mainly due to the inflammation of these tendons, especially in the triceps.

Tricep muscles

Triceps

There are three muscles that make up the triceps

  • Long head
  • Short head/lateral head
  • Medial head

All three muscles are attached to the elbow joint using tendons.

When you are folding or relaxing the elbow joint, the triceps are the main group of muscles that comes into play, especially the long head and the medial head.

Also, they work as a supporting group of muscles when you do any kind of chest exercise like a chest press.

When you excessively load these tendons without letting them recover, you will start experiencing elbow pain.

Precautions to take for elbow pain

No matter how careful you are elbow pains can happen. Maybe you picked up more load than you are supposed to, or you may have picked up the load in a haste or unmindfully.

However, no matter the reason, now you have elbow pain. First and foremost, before trying to strengthen your elbow, first, try to follow the below precautions:

1. Use Elbow Guard/Brace

Elbow guards are one of the safest ways to support your elbow when they are recovering. It will provide external pressure to support the joint and don’t let the elbow joint move too much.

This will aid you if you have to lift up things in case this is unavoidable.

2. Contraction relaxation exercises for triceps

This is one of the easiest exercises to do for the triceps that will also help in its healing. Also, it will strengthen your elbow joint by strengthening the triceps and the associated tendons.

Steps

  • Keep your elbow joint straight.
  • Hold the smiley ball in your palm.
  • Now squeeze the smiley ball.
  • Release the pressure squeezing pressure on the smiley ball.
  • Do this 2o rounds, 3 sets for each arm.

Doing this exercise will activate the tendons and the triceps.

3. Do any press-down movement with a nominal weight

If you are doing any press-down movements use a nominal weight. The weight should be such that you can do 30-40 reps of press down with that weight.

Other than using weight, you can also use thera band or resistance band. However, here also, the key is to use such a resistance that you can do 30-40 reps.

This is a kind of static warmup and will warm up the triceps properly. This will make also get the blood flowing into them properly and will aid in faster recovery.

Once you have warmed up your triceps sufficiently, you can increase the weight and do these pressing down movements and other elbow strengthening exercises.

However, there are certain exercises that you should avoid when doing tricep exercises when you have this kind of elbow pain.

Exercises to Avoid when having an elbow pain

When you have elbow pain, avoid the following exercises, until you have healed properly…

  • Skull crusher
  • Dumbbell lying extension
  • Single overhead extension

Once you have recovered from your elbow pain, you can resume doing these exercises.

However, if certain exercises may be detrimental to your already painful elbows, there are some exercises that you can still do…

We have segregated the list of exercises that you can do at the gym and at home. If you are a gym goer then you can use the machines that are at your disposal.

Tricep exercises for the gym

Rope Press-down

For this, you would need a cable machine. These are large machines that have a rope that you can pull down.

This rope is attached to the weight which sits at the bottom of the machine. You can increase or decrease the weight according to your strength level.

Steps

  • Hold the rope ends with both hands.
  • Keep your chest up, and neutral spine.
  • Stand a bit back from the rope.
  • Keep your shoulders and the rest of the upper body fixed.
  • Now using your triceps muscles start pulling the rope down until your elbows are straight.
  • Now slowly return the rope and your arms to the starting position.
  • Do this for 20 reps, 3 sets

Precaution: Don’t release the rope too quickly on your way back up. This can put unnecessary strain on your elbow joint.

Pulley Press down

For this, you will again use the cable machine as you have used in the exercise above. Steps
  • Hold the cable handles with both hands.
  • Push your hip backward while pulling the cable straight down.
  • Your elbows should remain close to your body.
  • When releasing, let the cable move starting up and you will be pushing the cable down back using your shoulder and your elbows.
  • Do this for 20 counts, 3 sets.

Other than doing these exercises, you can combine them with the below home workout routine for strengthening your triceps.

Home tricep and elbow strengthening routine

In this workout routine, we will focus on some basic movements that will help you to strengthen and develop your triceps without injuring them further.

Pushup

This is one of the most effective exercises to do at home while training your triceps.

Steps

  • Lie down on your abs with your legs stretched straight backward.
  • Place the palms of both of your hands beside your chest.
  • Tighten your core and engage your glutes.
  • Now come up as up exhale, until your elbows are slightly bent.
  • Inhale while going down.
  • Do this for 20 counts, 3 sets.

If you cannot do a full push-up, you can always do a half push-up or a more beginner version of the push-up.

Variation of full push-ups for absolute beginners

This is a version of the push-up for absolute beginners. Beginners don’t have the strength yet to do a full push-up (like me). Also, if you are like me, you may also find it challenging to do a half push-up as well.

So, what is the solution?

You can do a variation of push up, that is picking up the body from the ground step by step…

Steps

  • Lie down on your abs with legs stretched straight backward.
  • Place the palms of your hand on the side of your chest.
  • Exhale and lift the upper part of your body.
  • Then lift your hip.
  • Now straighten your knees by lifting them off the ground. Your toes remain on the ground.
  • Inhale and bend your knees until they touch the ground.
  • Now release your hip until it touches the ground.
  • Now release your upper body until it touches the ground.
  • Do this 20 times, 3 sets

This will reap similar benefits for your triceps as with the full push-up. Once you can do 40 rounds without stopping, move on to half push-ups and then to full push-ups.

Close Grip Push up

Steps

  • Now lie down on your abs.
  • Your palms will be next to your chest but as close as possible.
  • Your elbows should be tucked in and pressed to your body.
  • Now engage your core and glutes and with an exhale bring your body up.
  • Inhale and go down.
  • Do this for 20 counts, 3 sets.

This kind of push-up will be difficult for beginners. You can do the above step-by-step variation of push-ups with a close grip.

Back Push Up

In this push-up, your back will be facing the ground. You can do this in two ways. Firstly you can do it on the bench as a form of bench dips, or you can do this with your body in a tabletop position.

I’ll be providing you with the steps of back push-ups in the tabletop position.

Steps

  • Lie down on the ground on your back.
  • Fold your knees and keep the feet near your glutes.
  • Place your hands at the side of your ears.
  • Engage your core and glutes.
  • With the help of your triceps and glutes, bring your body up till your elbows are straight.
  • Exhale and relax your hip to the ground.
  • Do this for 20 counts, 3 sets.

Close Grip Wall Push up

This is another variation of push up that you can do on the wall. This is a beginner-friendly exercise and will help those who cannot do a close grip push-up on the floor.

Steps

  • Stand with your hand straight on the wall at chest level and close to your body.
  • Now keeping the elbows tucked in, bend your elbows and bring your body to the wall.
  • Straighten your elbows while simultaneously bringing your body up.
  • Inhale while going down and exhale while going up.
  • Do this for 20 counts, 3 sets.

Both Hand Overhead Extension With Loop Band (Resistance band)

This is a very targeted exercise for your triceps. However, it is not a compound movement like the pushups but is very effective. You can also progressively overload as you get comfortable with the resistance that you are using. Steps
  • Stand with one leg planted at the back.
  • Use that foot to hold the resistance band so that it doesn’t move.
  • Now hold the resistance band with both your hands and from behind your head.
  • Now straighten your elbows until they are straight while pulling the resistance band.
  • Now relax your elbows and go back to the starting position.
  • Do this for 20 counts, 3 sets.

Conclusion

Although there can be a lot of reasons for having elbow pain, however, mostly the cause is overloading or overuse.

If you get that kind of pain, it is better to take a break and give your elbows some rest. Once the pain subsides, work towards strengthening your elbow joint by focusing on strengthening your triceps.

If you don’t know which exercises to do or what routine to follow, use the routine that we have provided in the above sections.

Elbow Stretching And Strengthening For Elbow Pain
Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

Sourav Sarkar

Sourav Sarkar

Reviewer, Certified Fitness Instructor

Certified fitness trainer and an ex-professional bodybuilder, he has trained more than 500 fitness enthusiasts and has more than 15 years of on-the-job experience.

10 Best Running Shoes For Delivery Drivers [AUGUST 2022]

10 Best Running Shoes For Delivery Drivers [AUGUST 2022]

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. I may recieve a commission if you purchase something mentioned in this post. See more details here.

The work of delivery is tedious and you have to be on your feet for a lot of time. When you are not on your feet, you will be driving around the city to deliver that important package to someone.

For this, you need a running shoe that is resilient, comfortable, and will not fall apart easily.

Brooks Glycerin 20 is one such shoe that will provide you with all these facilities and will make your life as a delivery person a tad bit easier.

Although we love this shoe, there are other companies that manufacture similar running shoes that will provide you with the utmost comfort in your day-to-day work.

We have short-listed 10 such shoes which are the best running shoes for delivery drivers. They will provide you with all-around comfort and will help you to have a good on-job time delivering.

We have included all types of shoes that can be suited for most situations and most feet. One should match your work and style.

Best running shoes for delivery drivers

Best Running Shoes For Delivery Drivers (Detailed Review)

Brooks Glycerin 20

Brooks Glycerin is one of the most comfortable running shoes that are present in today’s market. Its sole is very forgiving and provides you with day-long comfort.

If you are a delivery driver, this is a good shoe for you. It has a thick cushioning that can absorb almost any kind of shock.

Also, it will not cause any problems for you while driving. If you are driving for long hours and do delivery then this shoe can be great for you.

Its cushioning is soft and will keep your feet fresh throughout the day. The in-shoe environment is smooth and comfortable and will not cause shoe bites or blisters.

Also, if you do delivery of heavy stuff and need stable footwear to be part of your day job, then this is the perfect one for you.

The outsole is grippy and is made from highly durable rubber. This doesn’t get eroded easily with the daily friction from the delivery vehicle controls or from walking around in them.

It is spacious and in general, the width of the shoes that are being produced by Brooks nowadays has slightly more width than the previous versions.

This will not cramp your feet and allows ample space for toe splay while pushing down the vehicle controls.

Also, it doesn’t need breaking in and you can use it for your work right out of the box.

Best for: Long hours of driving, lifting heavy items

Pros

Cons

  • Not waterproof.

Brooks Adrenaline GTS 22

This is a good shoe for someone who drives a delivery truck but has overpronation. If you have overpronation, and use something like the previous shoe mentioned, although your feet will not complain, your knees will surely do.

The above shoe is a neutral shoe and doesn’t prevent your feet’s inward movement. This makes it bad for delivery drivers with overpronation.

Their feet will invariably turn inward and when they are doing a delivery, this will happen at every step of their walking. By the end of the day, this may cause you to have a painful knee just because of this added movement.

If you use Brooks Adrenaline GTS 22, then you will not have to deal with this problem. Your feet will not turn inward as they will be controlled by the Holistic Guiderail system that is present in this shoe.

It will bring your feet back into the line of motion and will provide you to have a more comfortable delivery experience.

The midsole of Brooks Adrenaline is made up of DNA LOFT. The midsole is made from 100% DNA LOFT and provides you with excellent cushioning.

It has ample space in the toe-box allowing your toes enough space for the toe-splay when using the clutch control, brake, or accelerator. Also, it will support the toe splay when you are walking to do the delivery.

The cushioning of this shoe is great and will keep you comfortable for a long time, even if you have to stand all day.

It is a high-drop shoe and is great if you are suffering from Achilles issues. Also, it is great for preventing blisters.

Best for: Overpronation, cushioned comfort, anti-slip

Pros

  • Good for long hours.
  • Controls pronation.
  • Enough space for toe-splay.
  • Shock absorbing.
  • Good for sesamoiditis.

Cons

  • Not waterproof.
  • Not good for uneven terrains.

Related: Hoka Mach Vs Arahi: Which Hoka Should You Choose?

Hoka Mach Vs Bondi: Which Hoka One One Should Your Choose?

New Balance 1080 v12

New Balance Fresh Foam X 1080v12 is one of the most comfortable shoes around. The cushioning of this shoe is simply exceptional. It is soft, shock-absorbing, and provides you with excellent comfort.

The outsole has an excellent grip and provides you with good traction when you are out for delivery.

It provides you with a good grip on almost any kind of surface except for the mud, sand, and trail-like terrains. Then again this is a shoe that is meant for the urban lifestyle and not so much for the trails.

The comfort of this is improved as it has been upgraded from a Fresh Foam midsole to a Fresh Foam X midsole. This type of foam is lighter and is excellent for cushioning.

The cushioning aspect of Fresh Foam X is a bit more than that of Fresh Foam. However, you will not feel the ‘lack of feel’ of the controls when you are driving.

It has a jacquard mesh which makes it very breathable. The breathability of this is really good and you will not feel suffocated while wearing this shoe.

Also, when you are out delivering, this shoe will ensure that you have a stable grip on the ground and will provide you support when you are lifting and carrying things.

Pros

  • Responsive.
  • Good for all-day-wearing.
  • Prevents blisters.
  • Well-cushioned.
  • Stylish.

Cons

  • Not good on muddy terrains or sandy paths.

Related: Why Do Hokas Hurt Your Feet? (All models explained)

NEW BALANCE FRESH FOAM X VONGO V5

New Balance Fresh Foam X Vongo is good for delivery drivers. It is an even-shaped shoe when it comes to the midsole.

The cushioning of Fresh Foam X is very thick. It is plush and absorbs shocks very easily.

When you are driving for delivery, there are a couple of things that are required. Firstly, you should be able to get a feel of the controls of your vehicles.

The sole of the shoe should not skid even on the controls of the vehicle. This happens when you have a hard outsole that is not grippy.

Also, since you will be picking up things that may or may not be heavy, your shoes must work and have good cushioning to take some of the load off you.

Not only that, it should provide you with a stable platform to walk on.

Fresh Foam X Vongo takes care of all these factors. It has a very stable midsole and is not wobbly. Also, the sole is not stiff and will provide you with decent adaptability with each step.

The grip of Fresh Foam X Vongo is also excellent. It provides you with a good grip on the controls of the vehicle, plus while you are walking, out for delivery. It has a good grip on asphalt, cobblestone, concrete, etc.

However, this show will not perform well on muddy terrains or on sands.

The cushioning aspect of Fresh Foam X is excellent. It provides you with a soft plush feel while simultaneously providing great shock absorption.

Also, if you are not driving a truck and do your deliveries using a two-wheeler, maybe a bike or a scooter, or even a moped bike, these shoes are great. They will bend on the controls as required or will firmly grip the ground when you put your feet down for extra balance. 

Overall, Fresh Foam X Vongo is a stable and comfortable shoe for anyone who needs to drive around and do delivery.

Pros

  • Lightweight.
  • Stylish.
  • Excellent grip.
  • Good shock-absorption.

Cons

  • The toe-box feels snugger than the previous version.

ASICS GEL QUANTUM 180 7

If you mostly do shorter deliveries or work for it as a part-timer, then you may not need that huge cushioning of the shoes mentioned above.

Although the cushioning of Asics Gel Quantum 180 is not less it is not as high as Vongo, 1080, or Glycerin.

It will provide you with excellent cushioning and a firm grip on the ground and the foot controls. It is anti-skid by nature, which is essential when you are out on deliveries.

It will provide you with good cushioning and shock absorption. Also, it is good for walking around as it has both forward and lateral support.

However, it is a proper urban or city shoe and it is great on surfaces like asphalt, cobble roads, and concrete.

You may not find it so grippy although workable on the grass surface. Although it will not skid on grass, however, the grip is not as high as on the surfaces mentioned above.

Also, on muddy or sandy roads this shoe will not provide you with a good grip. In short, if you are vising any house for delivery that has a trail-ish path or area you have to cross, this shoe may not be the best fit.

For such roads, the outsole of the shoe is too much smooth and will not grip the ground that well. This may result in rocks or stones shifting under your steps and you need to be a bit more careful with your delivery.

Otherwise, this is a lightweight shoe, that will be less costly on your pcoket.

Pros

  • Shock absorbing.
  • Good for short distances.
  • Stylish.
  • Lightweight cushioning.

Cons

  • Not good on grasses or sand.

Asics Novablast 2

If you are looking for something that has excellent cushioning and is yet stylish, Asics Novablast can be a good choice.

It will provide you with good shock absorption and will provide support to the load you are carrying.

Since it is a road running shoe, it has a smoother outsole. You will be able to feel the foot controls of the vehicle easily.

Also, it has a good amount of space in the toe box. It will not restrict your foot for toe-splay.

This is one of the most stylish shoes on the market today. The heel area has excellent cushioning and laser cuts for that edgy look.

Also, the heel area has maximal cushioning and will protect your heel and feet by providing excellent cushioning.

Pros

  • Very comfortable.
  • Edgy look.
  • Can work on multiple surfaces.

Cons

  • Expensive.

Related: Hoka Vs New Balance: Which Brand Is Right For You?

HOKA CLIFTON

Hoka Clifton is one of the most successful running shoes from Hoka. It is decently cushioned, sturdy, and will provide you with an overall great experience.

But will that help you with your driving and delivery?

Let’s find out…

Hoka Clifton is a road running shoe and has a flat outsole. This helps you while driving as you can feel the foot control easily. Also, it has excellent grip while walking on the roads and this will keep you stable while doing your deliveries.

The toe box of this shoe is wide enough so that whenever your toes splay it will have enough room to expand.

The cushioning of Hoka Clifton is thick and shock absorbing. This will help to take some of the load off your feet while you are picking up or carrying parcels.

The upper of the shoe is breathable and will keep your feet comfortable and cool. You will not feel sweaty wearing these shoes and will not have to deal with blisters.

Also, the grip of the shoe is very good on the roads or on the different kinds of surfaces on the urban streets. However, these shoes will not perform well on muddy or dusty roads and you will feel the loss of grip on such surfaces.

These are completely city shoes and if you only use them there, you will not have anything to complain about.

Pros

  • Cushy and shock absorbing.
  • Excellent responsiveness.
  • Good for multi-sport.
  • Stylish.

Cons

  • May show wear and tear early.
  • Expensive.

ON Running CloudFlow

ON Running Cloudflow is a style statement in itself. It is totally different to look at and feels amazing on the feet.

It is very shock absorbing and will provide you with ultimate comfort and cushioning. Also, it will surely make you stand out from the cloud.

But is this good for a delivery driver?

Let’s find out…

The feel of the sole is good and is impact resistant. It has cloud units that are specially designed to provide you with a feel like clouds.

Although soft, you will be able to feel the foot controls using this shoe. This will help you to control them properly and you will have good control of your vehicle.

Also, due to the cloud, while walking also, your feet will not feel tired…plus it will help you with sharing the load and will keep you steady on the feet.

It has an excellent grip on the ground and you will not feel wobbly while walking around. The mesh area is very breathable and will keep your feet cool in general.

However, these shoes are not good on muddy or uneven, or tail-like roads. You can even go a longer distance while walking with these shoes.

Overall, these shoes are great for driving, walking, or standing all day.

Pros

  • Good for even longer driving distances.
  • Excellent shock absorption.
  • Lightweight.
  • Very stylish

Cons

  • Tongue padding can be improved.

TOPO ATHLETIC TERRAVENTURE 3

Topo Athletic also makes good trail running shoes. These shoes you can use easily as a delivery driver of the technical trails.

These shoes are good if you are delivering the remote areas and need to cross trails by foot.

Having a trail running shoe while driving will not make much of a difference. However, they will make all the difference when you pick up the parcel from your truck or the two-wheeler and walk up the rocky trails.

If you are wearing a shoe that is not that good or may be meant for smoother roads, then you will constantly feel unstable or about to slip.

However, with Topo Athletic Terraventure you will not have to deal with all these problems. The lug sizes of the Terraventure are long enough to penetrate the soft ground and provide you with a very stable step.

Also, it will protect your feet from the stones that may jump up due to pressure.

The cushioning of Terraadventure is also good. It provides you with excellent shock absorption and impact resistance.

It will also share the load when you pick up any heavy parcel and will provide you with good support.

The toe space that is present in the shoe is good. It will provide you with enough space for toe splay.

This makes it even easier for you to perform your tasks as it will not make your feet feel cramped and painful. Both during driving and walking you will feel comfortable.

If you are working in a area where you have to deal with trails, this may be a good choice for you.

Pros

  • Good for longer distances.
  • Rounded shoe tip.
  • Good arch support.

Cons

  • Heavy.

LA SPORTIVA BUSHIDO II TRAIL

Not that all delivery drivers will be working in the city. There are many who work in the hilly regions or on the trails.

If you are delivering essential commodities into the remotest of areas, you may have to work in extreme conditions like snow or heavy rain.

In such conditions, you would need a shoe that will work great on the trails and is waterproof.

La Sportiva Bushido II is a good shoe for this. It is great for long or short distances and is excellent with shock absorptions and cushioning.

Also, since it is a trail running shoe, it will provide you with excellent grip and safety for your foot on the trails.

This shoe also has a GTX or Gore-Tex version. If you are someone who works in a rainy or snowy region, then this version of Bushido will be suitable for you.

Although it has big lugs for providing you with stability, this will not hamper the feel of the foot controls. You will be able to feel the foot controls with ease and will be able to control them easily.

The toe-box has a decent width. Your toes will have enough room for toe-splay while you are pushing down the foot controls.

While walking also, this additional toe space will help you to remain comfortable and not feel cramped.

However, although the ventilation of the normal version is still ok, the ventilation of the GTX version is not great. You may feel sweaty while wearing this shoe.

Pros

  • Great for technical trails.
  • A good amount of cushioning.
  • Prominent lugs for a more grippy feel.

Cons

  • Ventilation is not that good.

FAQ

What are the best running shoes for Amazon or UPS delivery drivers?

A running shoe that has good cushioning, spacious toe-box, and good outsole grip is best for Amazon or UPS drivers.

Although there is not much of a difference in the shoe that you will be using for any kind of delivery…however if you are delivering something which is heavy a maximal cushioning shoe is good.

Also, the grip of the shoe needs to be good. If you have a shoe that doesn’t have a good grip, you are bound to trip and fall.

That is not good for your body nor is it good for your business. So, when you are selecting a running shoe for doing deliveries be it UPS or Amazon or anything else, make sure you are checking the grip and cushioning.

top and best running shoes for delivery drivers

Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

How To Strengthen Your Knees When You Have Knee Pain?

How To Strengthen Your Knees When You Have Knee Pain?

Knee pain has become common in many of us, especially for runners who have to deal with this pain in one situation or the other. However, how to deal with knee pain and strengthen it so that you can lead a better quality of life?

To strengthen a knee that is already painful, do knee contraction and relaxation, swiss ball hamstring press, and knee contraction using a loop band. After some time hamstring curl, static squat, seated squat, and lying side raises can be done.

How to strengthen your knees when you have knee pain

Why do you get knee pain?

Knee pain can happen because of being overweight, having a lesser bone density, due to pregnancy, or having conditions like arthritis.

Overweight

Knee pain can happen due to a lot of reasons. The first and primary reason is being overweight.

If you are overweight, the tendons, hamstring, and quad muscles cannot take the load. Also, the fluid that is present in the knee also cannot take the load and may cause the bones to slightly rub against each other. At a later stage, this may give rise to arthritis.

The femur and tibia bones may be weak and cannot take the load as well.

Lesser bone density

Another major reason for knee pain is due to D3 deficiency. If this is the case, even people with a healthy weight can suffer from knee pain.

In such cases, generally, doctors recommend D3 and calcium supplements.

Pregnancy

When someone is pregnant, to accommodate the growing baby, the size of the pelvic girdle increases. Also, there is an increase in load on the body.

If your muscles are already weak, then your knees will not be able to take the load and it will cause you pain in the knees.

Muscles and bones in the knees

The structure of the knees is quite complex. It is a combination of a lot of muscles and bones. All these should be in good condition and should have the proper strength to carry the load of your body.

Structure of knee and surrounding muscles

Although there are many muscles surrounding the knees, one of the most important muscles is the Quadriceps.

Quadriceps

The muscles that makeup quadriceps are:

  • Rector Formis
  • Vastus Lateralis
  • Vastus Medialis

Combined together they are one of the biggest muscle groups in the body. Most of the time, the pain in the knees originates due to the weakness in these muscle groups.

These are the muscles that provide strength to the knees from the front. From the back, the knee joint gets its strength from the Hamstrings.

Hamstrings

There are three muscles that create the hamstrings.

  • Biceps formis
  • Semitendinosus
  • Semimembranosus

Together they provide a good amount of support to the knees from the back.

Apart from the muscles, the knee area also gets its strength from three major bones.

  • Tibia
  • Fibula
  • Femur

The femur is the longest bone in the body. If any of these bones are weak, you will have pain in your knees.

When you are having pain, one of the best ways to deal with the pain is to strengthen the surrounding muscles.

However, the kind of exercises or precautions that you need to take depends on the severity of the pain that you have.

Precaution: Knee Cap/Knee Brace

If you are having pain while walking, you need to use a knee cap or knee brace as the first step to getting back to your normal lifestyle.

These braces are mainly made up of compression materials and will hold your knees in place and will not allow you to move around.

This is good for anyone having instability in the knees.

Exercises to strengthen knees

There are various exercises that you can do to strengthen your knees so that you can lead a more pain-free life.

Knee Contraction/relaxation

This will strengthen all around the knees and will improve knee stability. Steps:
  • Sit on the floor with a straight back.
  • Stretch your legs in front.
  • Squeeze your knees area as much as possible.
  • Hold it for 3 counts.
  • Release.
  • Do this 50 times, for 3 sets.

Swissball hamstring press

You will need a swiss ball for this exercise. Steps
  • Lie down with your back on the floor.
  • Spread both of your hands on the side so that your upper body doesn’t move.
  • Place your legs on the swiss ball so that your lower leg is perpendicular to the things.
  • Now roll the swiss ball with your legs until your legs are straight.
  • Now raise your hip until your body is in a straight line.
  • Do this 20 times for 3 sets.

Knee contraction using loop band

This is a variation of the knee contraction and relaxation, however, will help to improve the strength of your knees faster. However, start doing this exercise only after you have done the first knee contraction relaxation for a couple of weeks. Also, start with the lightest resistance band at first, so that you don’t accidentally damage your knees. Equipment: Long resistance bands. Use the loop band and not the resistance tubes. Steps
  • Tie the loop band at your knee level.
  • Stand inside the loop of the loop band with the loop band at the back of your knee joint.
  • Start moving backward until you feel a good pull from the loop band.
  • Now just bend your knees and straighten them.
  • Do this for 20 counts, 3 sets.
Once you have done these exercises for a couple of weeks, you can include the below exercises in your routine.

Free hamstring curl

This is a no-weights version of hamstring curl. After a couple of weeks, you can start adding lighter weights or resistance bands to these curls. Steps
  • Lie down on your abs with your legs stretched straight backward.
  • With the help of your hamstrings fold the lower part of your leg slowly.
  • Now unfold the legs and go back to the starting position.
  • Do this for 20 counts, 3 sets.

Static Squat

Steps
  • Stand with your legs hip-width apart.
  • Spread your hands in front.
  • Now push your hips backward and start going down until your thighs are parallel to the ground.
  • An explosive movement come up while squeezing your glutes.
  • Do this for 20 counts, 3 sets.

Seated Squat

This is a variation of the free squat. If you are unable to do static squat, you can go for this variation which will be a bit easier for beginners. Steps
  • Place a box or a chair behind you.
  • Stand with your legs hip-width apart.
  • Spread your hands in front.
  • Now push your hips backward and start going down until you can sit on the box or chair.
  • An explosive movement come up while squeezing your glutes.
  • Do this for 20 counts, 3 sets.
Precaution: If you are using a chair, make sure its back is placed against the wall.

Lying Side Leg Raise

Steps
  • Lie down on your side.
  • Make sure your body and your legs are in a straight line.
  • Now raise the top leg as high as possible.
  • Bring it down gradually but don’t touch the other leg.
  • Do this for 20 counts, 3 sets.
Knee strength Knee Pain
Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

Sourav Sarkar

Sourav Sarkar

Reviewer, Certified Fitness Instructor

Certified fitness trainer and an ex-professional bodybuilder, he has trained more than 500 fitness enthusiasts and has more than 15 years of on-the-job experience.

Mistakes While Strengthening Hamstrings: How To Avoid Them?

Mistakes While Strengthening Hamstrings: How To Avoid Them?

There are numerous routines that are present all over the internet that provides you with ways to strengthen your hamstrings.

However, most of the time the problem is not with the strength of the hamstrings, it is how you are doing it.

In this post, I’m covering the mistakes that you may be making while strengthening your hamstrings.

Mistakes While Strengthening Hamstrings

Muscles that make up the hamstring…

Before we dive into the mistakes of strengthening your hamstrings, we need to know the structure of your hamstrings.

The hamstring is not formed with one muscle…but is actually a group of muscles that work together to help you with all the complex movements relating to walking, running, bending, etc.

Hamstring muscles

Hamstring muscles (Image curtsy: OrthoInfo)

If you have stiffness in any of the muscles of the hamstring then you will have a problem with movement or exercise.

Also, you may have pain in the knees due to instability.

One of the main mistakes while strengthening hamstrings is that most people skip the stretching routine.

If you don’t stretch before the strengthening, the muscles will remain stiff. When you try to workout with these stiff muscles you may end up having an injury.

Also, if you don’t do stretching properly before strengthening exercises, the overall volume and strength of the muscles will not improve.

Stretching and mobility exercise routine

Here is a simple stretching and mobility exercise routine that will help you prep your hamstrings for the upcoming strength training routine.

Standing forward bend

This is one of the best exercises to stretch your hamstrings and calf muscles. It will stretch all the muscles of your hamstrings properly and will eliminate any stiffness. Steps
  • Stand with your legs slightly apart.
  • Raise your hands above your head.
  • Now fold forward and try to go down as much as possible.
  • Once you are into forwarding bend with each exhale and try to go slightly more down.
  • Hold this pose for 30 secs and 3 sets.
 

Side Leg Lift Pose

Steps

  • Lie down on your side with your body and leg in almost a straight line.
  • Lift the top leg as high as possible.
  • Then bring it down without touching the leg which is below.
  • Do this for 20 rounds and 3 sets.

 

Seated forward bend

This forward bending is as effective as its standing counterpart. Also, there are some more variations that you can do with the hand which can deepen the pose. Steps
  • Sit on the floor with your back straight.
  • Lift both your hands above the head.
  • Lengthen your torso as much as possible.
  • Now with an exhale fold forward.
  • When you are in the pose, try to deepen the pose with each exhale.
  • Hold the pose for 30 secs and for 3 sets.
 

Half moon

This is a pose that not only stretches your hamstrings but also improves your focus. Steps
  • Stand on the floor with your feet hip-width apart.
  • Now bend down until your back is parallel to the floor.
  • Touch the ground with both of your hands.
  • Now with an exhale lift your left leg up until it is in a straight line with your body.
  • Your right leg is firmly planted on the floor.
  • Now rotate your body so that your body the leg are facing the front wall.
  • Raise your left arm up while holding your gaze at the tip of the left arm.
  • Hold this pose for 30 secs and for 3 sets.
 

Half split

Steps
  • Stand on the floor with your knees.
  • The knees should be hip-width apart.
  • Bring the left leg to the front while not moving the right one.
  • Fold forward slightly with both of your arms placed on either side of the leg.
  • Now deepen the pose, until you feel a stretch in your hamstring.
  • Hold this pose for 30 secs and for 3 sets.
 

Downward Dog

Steps
  • Come on all floors.
  • Now raise your hips while keeping the palms and the feet on the ground until your body is an inverted V.
  • Try to keep the heels on the floor.
  • Hold the pose for 30 secs, for 3 sets.
 

Strengthening Exercises For Hamstrings

Once you have stretched the hamstrings follow the below exercise routine to strengthen your hamstrings.

Lying Leg Curl

Steps

  • Lie down on your abs.
  • Hold a weight that is comfortable for you between your feet.
  • Now using your hamstrings bring the heels to your glute.
  • Now take the heels back until it is around 60 degrees above the ground.
  • Do this for 20 reps, 3 sets.

Precaution: Don’t use a weight that is too heavy for you. This will get your hip raised from the floor. This will increase the chances of your lower back injuries.

Stiff Leg Dead Lift

Steps
  • Stand with your legs shoulder-width apart.
  • Hold the barbell in your hand with a weight that is comfortable for you.
  • Now lower down gradually by pushing your hip backward.
  • Don’t move your arm at all.
  • Go down until you feel a stretch in your hamstrings.
  • Now slowly come back to the standing position.
  • Do this 20 times, 3 sets.
Precaution: Don’t use a weight that is too heavy for you. Also, don’t do this exercise, if you have glutes or lower back mobility issues. If so, improve their mobility first, before trying this exercise.

Single Leg Dead Lift

Steps
  • Stand with your legs shoulder-width apart.
  • Hold a dumbbell or a kettlebell in one of your hands. You can use a barbell also once you progress.
  • Now keep the arm where it is and raise your left leg until your torso is parallel to the floor.
  • In this position, your hand will be hanging just above the ground.
  • Go down until you feel a stretch in your hamstrings.
  • Now slowly come back to the standing position.
  • Do this 20 times, 3 sets.
Precaution: Don’t use a weight that is too heavy for you. Don’t use a barbell at the start as you may not be able to get the hang of the movement. Also, do not try this exercise if you have weak glutes or a weak lower back.
Hamstring Strengthening mistakes to avoid
Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.

Sourav Sarkar

Sourav Sarkar

Reviewer, Certified Fitness Instructor

Certified fitness trainer and an ex-professional bodybuilder, he has trained more than 500 fitness enthusiasts and has more than 15 years of on-the-job experience.

Hoka Mach Vs Brooks Adrenaline: How Are They Different?

Hoka Mach Vs Brooks Adrenaline: How Are They Different?

Disclosure: As an Amazon Associate and an affiliate for some reputed brands, I earn from qualifying purchases at no extra cost you. I may recieve a commission if you purchase something mentioned in this post. See more details here.

Hoka Mach is a neutral running shoe, whereas Brooks Adrenaline is a running shoe for overpronation. Both have a good amount of cushioning, however, one of them is more responsive than the other.

Hoka Mach and Brooks Adrenaline although having excellent cushioning is very different from each other. The in-shoe feeling of both of these shoes is excellent, however, the overall feel that you get when running is totally different.

In this article, we are comparing Hoka Mach 5 and Brooks Adrenaline GTS 22 as these are the latest models of these two shoes currently.

We have provided a very detailed comparison of Hoka Mach Vs Brooks Adrenaline in the sections below…

Let’s proceed…

Hoka Mach Vs Brooks Adrenaline

This is our winner

Last update on 2022-08-11 / Affiliate links / Images from Amazon Product Advertising API

Brooks Adrenaline GTS 22

Why did we pick this one?

  • Responsive cushioning.
  • Lightweight.
  • Good for foot issues like heel bursitis, plantar fasciitis, Achilles tendonitis, etc.
  • Good overpronation support.
  • Smooth and blister-free experience.
  • Uses 100% DNA LOFT.

Differences Between Hoka Mach Vs Brooks Adrenaline

  • The heel-to-toe drop of Brooks Adrenaline is 12mm and the heel-to-toe drop of Hoka Mach is 5mm.

  • Brooks Adrenaline is almost 50% heavier than Hoka Mach for women whereas for men it is around 25% heavier than Hoka Mach.

  • The heel stack of Brooks Adrenaline (36mm) is higher than that of Hoka Mach (35mm) by 1mm.

  • The forefoot stack of Brooks Adrenaline (24mm) is lower than that of Hoka Mach (30mm) by 5mm.

  • Brooks Adrenaline has four toe-box widths available for both versions whereas for Hoka Mach there are two toe-box widths available for both versions.

  • The outsole of Hoka Mach is rubberized CMEVA whereas the outsole of Brooks Adrenaline has a separate durable rubber layer.

  • The latest generation of Brooks Adrenaline is 22 whereas the current generation of Hoka Mach is 5.

Brooks Adrenaline Vs Hoka Mach – An Overview

Brooks Adrenaline GTS is a running shoe for overpronation and Hoka Mach is a neutral running shoe. They are excellent daily trainers and will provide you with an excellent ride.

Also, the amount of cushioning that these two shoes provide is very good. However, the feeling that these cushioning provide is completely different. Also, the in-shoe experience of these two shoes is also very comfortable and smooth.

In the following sections, you will get a very detailed comparison of Brooks Adrenaline GTS and Hoka Mach.

Read on…

Hoka Mach Vs Brooks Adrenaline - Features Overview

Hoka Mach 5  Vs Brooks Adrenaline GTS 22 – Features at a glance

Hoka Mach 5Brooks Adrenaline GTS 22
HOKA MACH 5Brooks Adrenaline GTS 22
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TypeNeutralSupport
Heel-to-toe Drop5mm12mm
Weight

6.8oz / 193g (Women)

8.6oz / 232.5g (Men)

9.0oz / 255.1g (Women)

10.2oz / 289.2g (Men)

Arch SupportMediumMedium
Midsole TypeCMEVADNA LOFT
TechnologyEngineered mesh, Anatomical Achilles construction, PROFLY+™ construction, Early-stage Meta-Rocker, Rubberized EVA outsole, Molded EVA SocklinerDNA LOFT, Segmented Crash Pad, 3D Fit Print, Holistic Guide Rails
Sizes

5.0 – 11.0 (Women)

7.0 – 14.0 (Men)

5.0 – 13.0 (Women)

7.0 – 15.0 (Men)

Width

Regular (B), Wide (D) (Women)

Regular (D), Wide (EE) (Men)

Narrow (2A), Medium (1B), Wide (1D), Extra Wide (2E) (Women)

Narrow (1B), Medium (1D), Wide (2E), Extra Wide (4E) (Men)

UseShorter Distances, Speed Run, Treadmill, RoadAny Distances, Speed Run, Treadmill, Road
Editor’s Rating4 and a half star-92X25-min4 and a half star-92X25-min
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Check Price!

PRODUCT

HOKA MACH 5

Hoka Mach 5

FEATURES

TYPE: Neutral

HEEL-TO-TOE DROP: 5mm

WEIGHT: 6.8oz / 193g (Women)/ 8.6oz / 232.5g (Men)

ARCH SUPPORT: Medium

MIDSOLE TYPE: CMEVA

TECHNOLOGY: Engineered mesh, Anatomical Achilles Construction, PROFLY+ construction, Early-stage meta-rocker, Rubberized EVA outsole, Molded EVA Sockliner

SIZES: 5.0 – 11.0 (Women) / 7.0 – 14.0 (Men)

WIDTH: Regular (B), Wide (D) (Women) / Regular (D), Wide (EE) (Men)

USE: Shorter Distances, Speed Run, Treadmill, Road

EDITOR’S RATING

4 and a half star-92X25-min

PRODUCT

Brooks Adrenaline GTS 22

Brooks Adrenaline GTS 22

FEATURES

TYPE: Support

HEEL-TO-TOE DROP: 12mm

WEIGHT: 9.0oz/255.1g (Women) / 10.2oz/289.2g (Men)

ARCH SUPPORT: Medium

MIDSOLE TYPE: DNA LOFT

TECHNOLOGY: DNA LOFT, Segmented Crash Pad, 3D Fit Print, Holistic Guiderails

SIZES: 5.0 – 13.0 (Women) / 7.0 – 15.0 (Men)

WIDTH: Narrow (2A), Medium (1B), WIde (1D), Extra Wide (2E) (Women) / Narrow (1B), Medium (1D), Wide (2E), Extra Wide (4E) (Men)

USE: Any Distances, Speed Run, Treadmill, Road

EDITOR’S RATING

4 and a half star-92X25-min

Brooks Adrenaline Vs. Hoka Mach – A head-to-head comparison

In the above sections, I’ve provided a brief overview and some major differences between Brooks Adrenaline and Hoka Mach.

In the following sections, we will be comparing each aspect of these shoes in more depth.

Outsole

Brooks Adrenaline GTS Vs Hoka One One Mach - Outsole Compared

The outsole of the Hoka Mach 5 is the same as that of the previous version. It doesn’t have a full rubber sole. Instead, it has a rubberized CMEVA foam which is essentially the extension of the midsole.

However, in the center of the heel, you will be able to the PROFLY+ topsole. The midsole of the Hoka Mach 5 is a bit stiff and doesn’t have a lot of flexibility.

That is why the forefoot of the Hoka Mach has flex grooves. These grooves impart decent flexibility to this otherwise snappy shoe and provide you with excellent ease of movement.

The outsole of Brooks Adrenaline 22 has high abrasion rubber unlike the rubberized EVA of Hoka Mach.

Almost the entire outer part of the midsole is covered with that rubber and only a section in the middle of the heel doesn’t have this kind of rubber. In this aspect, it is similar to that of Hoka Mach.

Much like Hoka Mach the forefoot of Brooks Adrenaline also has flex grooves. The grooves are deep enough to provide excellent flexibility to the forefoot.

Apart from the horizontal grooves, there are two prominent vertical grooves on the outsole of Brooks Adrenaline. One is on the medial side and the other is on the lateral side.

The one which is on the medial side is almost fused to provide you with additional support during toe-off.

The heel area is also having this highly durable rubber and withstands excellently the wear and tear of the shoe.

Midsole

Brooks Adrenaline Vs Hoka Mach - Midsole Comparison

The midsole of Hoka Mach is made from CMEVA. This material is responsive, cushy, and excellent with shock absorption.

Also, this is a lightweight material that keeps the weight of the shoe on the lighter side. However, that doesn’t mean it will not provide you with enough cushioning. On the contrary the cushioning is good, but for shorter distances.

You cannot run a marathon with this kind of shoe, mainly because of the snappiness of the shoe. The midsole of Hoka Mach is stiffer and will not support a longer ride.

One big change that came with this version of Hoka Mach is the change in PROFLY. The topsole which was made of PROFLY material in the previous version is replaced by the PROFLY+ material in this version.

This makes this shoe more cushy and comfortable and provides you with an even better running experience.

On the other hand, the midsole of Brooks Adrenaline is made from DNA LOFT. This is a softer cushioning and provides you with excellent shock absorption.

However, this is not as responsive as Hoka Mach due to the softness of the cushioning. This is a 100% DNA LOFT cushioning that has been introduced a couple of versions earlier.

Before that Adrenaline has a combination of DNA LOFT and BioMoGo DNA. However, this cushioning is as adaptable as it gets. It will adapt to every stride of yours and will never let you down.

Brooks Adrenaline is a high-drop shoe, unlike Hoka Mach which is a low-drop shoe. It has a heel-to-toe off set of 12mm which is at the higher end of the spectrum.

However, the heel stack of these two shoes is almost similar and only has a 1mm difference. Brooks Adrenaline is good for long-distance running as well, unlike Hoka Mach.

Since Brooks Adrenaline is a ‘stability’ running shoe, it has special features to tackle that. It has Holistic Guide Rails that bring back your feet in the line of motion thus helping with your pronation.

This is a standard feature that is present in all the stability shoes from Brooks and works really well with runners with overpronation.

Upper

Brooks Adrenaline GTS Vs Hoka Mach - Upper Compared

The upper of Hoka Mach is made of engineered mesh. This has been upgraded since the last one and provides you with good ventilation.

I find the upper of Hoka Mach very stylish and is using alternative lines of denser and lighter meshes to provide you with good breathability.

The laces that come with this version of Hoka Mach are flat ones. This is good for staying in place while you run.

Also, it has an extended collar that provides additional support to your Achilles region.  The tongue is a sort of neoprene-like tongue but sits well on your foot and doesn’t move around while running.

It will provide you with great comfort and will provide you with an excellent running experience.

The upper of Brooks Adrenaline is very similar to that of Brooks Ghost. It has engineered mesh that is breathable and stretchable.

The breathability is mainly due to the holes that are present in the toe area of the forefoot of the shoe. Also, it is slightly better than the previous version.

Brooks Adrenaline has a more traditional look than Hoka Mach. It still comes with that padded collar and tongue combo and not the extended pull tab support.

It has a comfortable insole that provides you with added cushioning while running. Also, the flat laces have become a part of this version as well.

Overall, Brooks Adrenaline will provide you with a very comfortable and stable ride.

Weight

Brooks Adrenaline is heavier than Hoka Mach. One reason for this may be due to the presence of durable rubber on the outsole.

Hoka Mach weighs around 6.8oz /193g for women and 8.6oz/232.5g for men.

Brooks Adrenaline weighs around 9.0oz/255.1g for women and 10.2oz/289.2g for men.

Price

The price of Hoka Mach and Brooks Adrenaline is the same. There is no price difference that exists between the two.

However, even if there was a price difference, the main deciding factor would have been your pronation.

If you are an overpronating runner, your natural choice will be Brooks Adrenaline. If you are a neutral runner then you will choose Hoka Mach.

In the sections above, we have elaborated on almost all the similarities and differences between Brooks Adrenaline and Hoka Mach.

However, we also wanted to provide you with some options. Here are some alternatives that you can use in place of these two shoes.

Similar Shoes

Running Shoes Similar To Brooks Adrenaline GTS 22

Brooks Adrenaline is a ‘stability’ running shoe which provides you with excellent cushioning. It is great for daily training and is cushy and durable.

A running shoe that is like Brooks Adrenaline is the New Balance Fresh Foam X 860v12. It will provide you with an excellent running experience.

Sale
New Balance Fresh Foam X 860v12 Running Shoes
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New Balance Fresh Foam X 860v12 Running Shoes
  • Fresh Foam midsole cushioning is precision engineered to deliver an ultra-cushioned, lightweight ride
  • Engineered mesh upper with strategic embroidery for support
  • Medial post helps control pronation

Last update on 2022-08-11 / Affiliate links / Images from Amazon Product Advertising API

Running Shoes Similar To Hoka Mach 5

Hoka Mach will provide you with a responsive ride. It is a lightweight running shoe that is meant for neutral runners.

Asics Novablast is highly similar to that of Hoka Mach. It is lightweight, responsive, and an excellent daily trainer.

Asics Novablast 2 Running Shoes
563 Reviews
Asics Novablast 2 Running Shoes
  • Material: Synthetic
  • Internal Material: Synthetic
  • Heel Height: 32 mm

Last update on 2022-08-11 / Affiliate links / Images from Amazon Product Advertising API

Conclusion

Above we have compared Brooks Adrenaline Vs Hoka Mach. However, we like one of them a bit more than the other.

Almost everything in Brooks Adrenaline is similar to Hoka Mach. However, Hoka Mach has a stiffer sole and also, and it is not available in as many widths as Brooks Adrenaline.

That is why we chose Brooks Adrenaline over Hoka Mach.

Hoka Mach And Brooks Adrenaline Comparison
Madhusree Basu

Madhusree Basu

Author, Admin

Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.