Woman loses 13 kg after completing 75 Hard challenge; what daily workouts do to your joints

Digital creator Yashmine Kaur has completed the 75 Hard challenge, losing more than 13 kilograms to reach a weight of 62.5 kilograms. 75 Hard is a structured fitness program that requires participants to adhere to a daily routine of workouts, hydration, reading, and proper diet.

Orthopaedic consultant Dr. Mrinal Prakash from KIMS Hospitals, Thane, explained that structured fitness routines can enhance muscle strength, mobility, endurance, and overall physical conditioning. However, consistent exercise over several weeks necessitates proper recovery. Muscles may adapt quickly, but tendons, ligaments, and joints require more time to adjust to repeated loading.

Dr. Prakash emphasized that increasing exercise gradually rather than suddenly pushing the body beyond its limits is crucial. High-impact exercises or heavy resistance training without adequate recovery can lead to overuse injuries such as tendon irritation, muscle strains, knee pain, shin pain, or lower-back discomfort. Continuing training at the same intensity despite persistent pain can exacerbate the risk of injury.

The difference between normal post-workout soreness and an injury is important to note. Mild muscle soreness after a new or demanding workout is common and typically subsides as the body adapts. In contrast, injury-related pain is usually localized, persistent, or progressively worsening. Swelling, instability, restricted movement, sudden sharp pain, or discomfort that affects walking or exercise performance may signal a need for reduced activity and a medical assessment if symptoms persist.

To continue a demanding fitness routine while protecting joints, Dr. Prakash advised incorporating recovery into the routine. This includes warm-ups, proper exercise technique, appropriate footwear, and adequate rest. Varying the type and intensity of workouts can also reduce unnecessary stress on the musculoskeletal system, complementing more demanding sessions with strength, mobility, and low-impact activities.

Most importantly, gradual progress is key—showing up every day is only part of the challenge; giving the body sufficient time to adapt, repair, and become stronger is equally important.