• Pain threshold limit: Work within a pain level of 3/10 or less on a pain scale.

• Modify range of motion: Avoid movements that cause sharp or pinching pain by limiting joint range.

• Isometrics: Use isometric holds for strengthening without joint movement to reduce pain.

• Slow tempo: Move slowly to control the movement and reduce the risk of pain flare-ups.

• Active rest: Incorporate gentle movements or stretching during rest periods to avoid stiffness.

• Gradual progression: Increase intensity, weight, or reps only if there is no increase in pain the next day.

• Alternating exercises: Swap out exercises that aggravate pain with variations that target the same muscle group.

• Use heat or ice: Apply heat pre-workout to loosen up muscles, or ice post-workout to reduce inflammation.