5 Exercises Your Orthopaedic Surgeon Cautions Against

Engaging in exercise is vital for our fitness, strength, and mental wellness. Yet, not every workout is beneficial to joint health. Renowned orthopaedic sports surgeon Dr. David Abbasi, MD, points out that certain popular exercises present significant risks and should be navigated carefully to ensure long-lasting joint health.

Studies indicate that gym-related workouts are often linked to injuries. According to a study featured in JSAMS Plus, common injury sites during weightlifting include the shoulders, knees, and wrists. Identifying exercises to skip and adhering to safer movements is essential for effective training without injury.

In a post shared on Instagram on November 6, Dr. Abbasi outlined five exercises he advises avoiding:

1. Heavy Deep Squats
Extreme “butt-to-grass” squats with substantial weights exert significant pressure on the knees and spine, raising the risk for joint pain and lasting harm.

2. Behind-the-Neck Presses or Pulldowns
Exercises like behind-the-neck shoulder presses or pulldowns put stress on the rotator cuff and shoulders, often leading to injury. Dr. Abbasi advises steering clear of these movements to safeguard your upper body.

3. High-Impact Jumps
Even though jumping exercises on solid surfaces might seem harmless, they can wear down cartilage and joints over time. It's wiser to select softer surfaces or modify impact levels.

4. Pull-Ups with Poor Form
Kipping pull-ups or improperly performed Olympic lifts place excessive stress on the shoulders and back. Techniques lacking precision during these workouts may lead to serious injuries.

5. Heavy Straight-Leg Deadlifts
Inaccurate or excessively heavy deadlifts can create strain on the lumbar discs and lower back, increasing the risk of long-term spinal issues.

Dr. Abbasi underscores the importance of controlled movements, joint-appropriate ranges of motion, and gradual progression in a fitness routine. He advises, “Your joints deserve a lifetime of care—focus on longevity rather than just intensity.”

Fitness enthusiasts should prioritize technique, choose lighter weights, and engage in movements that safely enhance joint strength. By avoiding these high-risk exercises, you can prevent injuries and maintain a sustainable workout regime for many years.

This article serves as a guide and is not a substitute for professional medical advice. Always seek input from your doctor or physiotherapist before starting or altering any exercise program.