Joint protection – 6 ways to avoid joint pain
Certainly many people struggling with different types of problems within the joints. Unpleasant creaking inside the knee, elbow pain or burning shoulder often prevents you from training. What to do to help your joints stay healthy? Below are some good ways to protect your joints.
Warm-up before training
Unfortunately, many people have a disrespectful approach to the warm-up, although they have not once heard how important it is to warm up the joints and muscles before the actual training. Only when an injury occurs, the previously known arguments become obvious. The warm-up is to not only prepare the circulatory system. It also sets the entire movement system for intensive training. The muscles start to receive more blood and they become more durable. They also stabilize movement and can provide better joint protection. Warm-up is also mental preparation. Thanks to it, we can better focus on the exercises performed, and thus increase the protection of the joints. Start with cardio exercises and give them 5-10 minutes. Then go to the streching session, during which you will warm up the muscles before the actual training.At the end of the warm-up, do some series with a bar or dumbbells. Remember that it is better to protect your joints from injury than to cure its consequences.
Measure your forces for intentions
Do not overestimate your strength. Remember not to start your workout with maximum weight. First of all, it can make it difficult for you to do the exercise correctly. Secondly, too fast reaching for heavy loads can hurt your joints even when they are already warmed up. During training, the load increases gradually. After the warm-up, start with a series of 45% of the maximum weight, in the second series reach 60%, in the third after 70%, and only in the fourth use 85% of the maximum weight.
Do not overdo it with the frequency of training
It is possible that you want to build impressive muscle mass quickly. Unfortunately, here there is no shortcut that would not destroy your joints. You should approach the topic carefully and be patient. Overtraining, like errors in the technique of exercising, can negatively affect your movement system. The joints just like the muscles need time to regenerate to get back into shape and maintain optimal endurance.
Protection of joints in the gym
If you want to improve stability and traffic safety, you should get specialized training accessories
- Wrists can be protected with specially prepared stiffeners or stiffening belts. This will allow you to avoid dislocations and other possible joint damage when exercising with heavy weights.
- Knee joints can also be protected with special stiffening tapes of the knee joint. Particularly useful in such exercises as barbell squats, dead strings.
- Elbows are particularly vulnerable to squeezing when squeezed on a bench, when squeezing the weight above the head and during exercises involving triceps. Similar to wrists and knees, you can use stiffeners.
Accessories that protect joints are not expensive, and will allow you to avoid costly rehabilitation.
Joint protection is also the right supplements. There is a wide group of dietary supplements that can have a protective and regenerative effect on the joint
Collagen – the use of collagen allows you to provide amino acids that are later used by the body to strengthen the joint structure. The amino acid profile of collagen is atypical and significantly differs from whey protein or milk protein. It contains high amounts of glycine and proline. Therefore, it can not be replaced by other protein sources.
Vitamin C – is essential for the synthesis of your own collagen, and as you know it is part of the articular structures. It is also used in the body as an antioxidant that protects joints against the damaging effects of oxygen free radicals.
Hyaluronic acid – this is the main component of the synovium. Responsible for its viscosity and lubrication of joint surfaces.
Glucosamine – It is part of the synovial fluid. It allows you to rebuild joint cartilage and can reduce pain in the joints.
Omega 3 – These unsaturated fatty acids also have a positive effect on the protection of joints. They limit inflammation in the joints. Dietary supplementation with omega 3 fatty acids, in addition to anti-inflammatory activity, also has a beneficial effect on the production of collagen, the structure and metabolism of cartilage and helps to avoid major degeneration
Herbs supporting joints
Among the herbs that can have a positive impact on the ponds, it is definitely worth emphasizing the properties of the extract of incense resin (Boswellia Serrata). Its beneficial effects stem from the presence of boswellic acids, which have found their application primarily in the treatment of inflammation and the fight against rheumatic diseases. The Boswellia Serrata resin extract improves the blood supply to the painful joints affected by inflammation. Thanks to the tamu, there are no more nutrients and it can regenerate faster. Using incense also allows you to reduce the sensation of joint pain.
Another ginger plant ingredient is definitely ginger, which stabilizes cortisol levels, which is associated with anti-inflammatory effects. Lowering the level of this glucocorticoid hormone also inhibits the collagen breakdown.
If you follow our comments, you will certainly improve the safety of your joints. Remember to follow all five rules, and you will certainly be able to get better results in sport and better protection of your joints than before.Posted on: November 22, 2018