Using Traction to Relieve Your Joint Pain
Updated: Sep 17
Joint traction describes gently pulling the surfaces of a joint away from one another. Some people find that certain traction positions temporarily reduce discomfort or make movement feel easier, but the response varies by person and by joint.
Traction is not a universal solution and it does not correct every source of pain. It is best treated as one possible tool alongside appropriate strength training, movement modifications, recovery, and—when needed—medical evaluation.
This article explains the basic idea, offers examples used in training settings, and outlines when to stop or seek individualized guidance.
What Is Joint Traction?
Traction applies a gentle pulling force to a joint. The goal is not to force a joint into position, but to explore whether a comfortable dose changes how the area feels or moves in the short term.
Use Traction Safely
Traction should feel comfortable and controlled. Stop if it causes sharp pain, numbness, tingling, dizziness, instability, or symptoms that linger or worsen. Anyone with a recent injury, surgery, dislocation, fracture, or unexplained pain should get individualized guidance before trying these drills.
Joint Traction Exercise Examples
The Double Overhand Bar Hang
Workout
-Easy: 5 sets of 15-second bar holds
-Medium: 5 sets of 30-second bar holds
-Hard: 3 sets of 60-second bar holds
Double Overhand Bar Hold notes: While this is the most effective drill, it also requires a good amount of explanation. There are a great many people who aren’t yet strong enough to hang from a bar for any amount of time. The first regression I offer for those clients is a grounded TRX Hinged Hold. This allows us to keep our feet solidly on the ground and still receive the benefits of traction through the shoulders and lower back. From there we can move up to the Faux Hold. The Faux Hold places more stress on the hands and lets gravity provide more traction, but you still receive some assistance from your toes on the floor. This can be a difficult exercise to space out height-wise. Try using boxes or blocks to get the right height. Finally, we have the progression once you’ve completely mastered the double overhand, continue practice with the alternated grip version. Just remember to practice alternated grip on both sides.
Banded Distractions: Scap Retractions and Hip Distractions
Bar hangs aren't the only thing that can open us up a bit, we also have banded distractions. You’ll need some large resistance bands and a solid anchor point to make these work.
For Scap retractions you’ll anchor the band high, and lock it in around the wrist. Once in position, let the band pull your shoulder fully and then fight the band by squeezing your shoulders down and together. Pro tip: You can use this as a great warmup to a regular workout. Extend the motion from only scapular retraction to a full row/pulldown to maximally engage the shoulder and back.
Workout
-Easy: 2 Sets of Distractions per side, 60 seconds each arm, with no shoulder squeeze.
-Medium: 3 Sets per side, 45 seconds each, add in shoulder squeeze at a steady pace for the duration of the set.
-Hard: Perform the Pro version movements for 2 sets of 15 on each side. For the proversion continue to drive the elbow away from the anchor point to turn the distraction into a banded lat pulldown. Here’s a demo video if you need it:
Banded Hip Distraction
Workout
-Easy: 2 Sets of Distractions per side, 60 seconds each
-Medium (incorporate retractions and Glute Squeezes): 3 Sets per side, 45 seconds each
-Hard: Perform the Pro version movements for 2 sets of 15 on each side
Traction may provide temporary relief for some people, but lasting progress usually depends on finding tolerable movement, gradually rebuilding strength, and addressing the specific factors contributing to your symptoms.
Need Help Putting This Into Practice?
If you want a plan built around your goals, experience, and limitations, learn more about personal training in Frederick or start with a free Strong Start Session.
Comments