Joint problem and sport without pain in 2022 👌

Joint pain has multiple factors. Taken into account from the first symptoms, they generally disappear quickly, but if the lesions worsen, a joint problem can become chronic. Between prevention, risks and remedies, we explain everything to you.

Three, two, one, let's go!

What is a joint?

Joints are junctions between two bones, they allow the mobility of the body.

These joints are made up of:

  • Ligaments that hold the bones of a joint together,
  • From the joint capsule which contains the synovial membrane and ensures the stability of the joint with the ligaments,
  • From the synovial membrane containing the synovial fluid, joint lubricant,
  • Articular cartilage that covers the head of the bones allowing good sliding,
  • A meniscus, a fibrocartilage shock absorber, present in certain joints such as the knees and the jaw.
SmartWorkout Elite

Do not neglect anything

Good food for a healthy body

A balanced diet is the cornerstone of good health.

It must allow a good contribution:

  • In vitamins, particularly vitamin C necessary for the production of cartilage,
  • In fatty acids such as omega 3 which participate in the good renewal of the articular cells.

Vitamins C and E

Many studies are formal on the positive effects of vitamin C and E on the joints. Indeed, the study shows that people ingesting this type of food supplement on a regular basis suffered less from the degeneration of their cartilage and maintained their tendons and ligaments in better health.

Fatty acids: Omega-3

Do you know omega-3s? To have heard about it in the advertisements, many brands add Omega-3 type fatty acids to their composition. On the labels, you will find them with the names: EPA and DHA. It has been shown to have anti-inflammatory effects on the joints, significantly enhancing the effects of glucosamine and chondroitin when taken together.

We recommend taking about 8 grams of Omega-3 each day in softgel or unprocessed form. 

What supplements should I take every day to protect my joints?

  • 1 to 2 g of vitamin C
  • 400-800 IU of vitamin E
  • 1500-2000mg glucosamine
  • 800-1,200 mg of chondroitin
  • 6-10g Omega-3
  • 1 vitamin and mineral complex

Essential : you need to stay hydrated!

Joints are made up largely of water, especially synovial fluid. Poor hydration leads to a decrease in its secretion and therefore less lubrication of the junctions, hence pain.

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The cartilage is also very sensitive to it, without it it degrades more quickly, leading to osteoarthritis prematurely.

PhenQ

Work on your mobility

During your sessions, you work on the joints with more or less amplitudes, your exercises are specific to the muscular work and not articular. Work upstream of joint mobility. For example muscle shop recommends above all rubber bands, a very good way to avoid the risk of sprains.

Preparing for your sessions: Joint awakening

Synovial fluid in a resting state is viscous, it has need to be warmed up for optimal action. In addition, joint awakening allows an increase in its secretion.

Joint awakening is practiced by performing slow movements, with a gradual amplitude. Take care to work the joints in their axis!

This preparation time should not be confused with stretching, which should be done outside of your weight training sessions.

Bodybuilding sessions without joint problems

Silhouette program

Overload

Never work with excessive loads:

  • You will perform the exercises incorrectly.. To compensate for the load your body will naturally adapt by taking bad postures leading to injuries. In the short term, you risk sprains, strains, in the long term, muscle imbalances that will change your posture and cause injuries even outside of your sessions.
  • Your muscles can quickly withstand heavier and heavier loads, but not your joints. They need more time to adapt. You risk serious injury if your ligaments are not ready to take the load.

Overtraining

The body needs rest, both for the muscles and for the joints..

Long-term sessions that are too close together are sources of joint problems. Microtraumas dissipate with rest. Without, they accumulate and cause more serious lesions.

Alternate your workouts between long sessions with little weight, shorter sessions with more load and rest!

For beginners, we recommend using a coach who will correct your postures. It will give you indications so that your exercises are carried out correctly.

How to remedy the pain?

Articulation problem
It is often possible to relieve a joint problem

Adapt your diet

Take care to have a varied diet and stay hydrated!

Pay attention to the drying phases, reserve them for the competition. Too much calorie deficit can lead to weakening of the joints.

Food supplements

Food supplements do not replace a varied diet, but it is good to help the body to solve a joint problem:

  • Plants. In infusions: rosemary for its detoxifying power, nettle to relieve pain. In capsules: harpagophytum, known to cure joint inflammation, tendinitis, osteoarthritis, arthritis...
  • Methylsulfonylmethane (MSM) repairs connective tissues, for good joint flexibility.
  • Vitamins C, D and E limit the loss of cartilage and the appearance of osteoarthritis.
  • Glucosamines allow the connective tissue to be reconstituted more quickly.
  • Chondroitin strengthens joint flexibility, protects cartilage, reduces joint pain and maintains hydration of joint tissue.
  • Collagen provides better mechanical resistance to stretching and ensures joint lubrication.
  • Gamma-linolenic acids help fight joint inflammation and stiffness. They are present in borage and evening primrose oils.
  • Selenium prevents the aging of the tissues of the joint.
  • manganese promotes the synthesis of connective tissue.
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Equip yourself

In order to relieve you of a joint problem on a daily basis, we recommend:

  • A belt in case of back pain, it will support your lumbar vertebrae;
  • Tapes for all the joints, they have a holding action and avoid overcompression, sprains and ligament ruptures in the event of fragility.
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During recovery, keep this equipment, they will protect you from possible new injuries.

Marathons, yes or no?

For longer distances, half marathons can be run, but no more than once a month. As for marathons or ultra-distance races, remember that they have a negative effect on our joints, especially after 40, as they can increase the risk of suffering from hip and knee arthritis.

Does our body always warn us?

Pain is traditionally associated with the appearance of a health problem. However, the problem is that often the pains do not manifest themselves with clear signs and an indicator such as pain is not always a warning sign.

For example, any pain that appears in the first few miles of training and improves over the miles can be considered normal and should not be a cause for concern.

REMARK : This article is not a substitute for professional medical advice, diagnosis or treatment. If in doubt, please contact your doctor.

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Last update on 2022-11-04 / Affiliate links / Some images are from the Amazon Product Advertising API

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