Some injuries need to be addressed by a specialist who might tell you to stop training initially. In these cases, you must listen because antagonizing injuries only creates worse problems down the line! However, for those niggles which aren't completely prohibitive, there are ways to target muscles within this area without causing excessive strain.
One of the best ways to do this is by using higher rep training! Why?
Simply put, when you do higher rep training you're able to apply a lot of intensity to the target muscle whilst using less weight to achieve that. As a result, the connective tissues within the area are less likely to become inflamed. Generally speaking, it is the lower rep, heavy training which will lead to more aggravation within a joint if there is pre-existing inflammation taking place.
Dealing with joint issues as a competitive bodybuilder decades ago led me to experiment with high rep training! Not only does it lead to less stress on the joint, but it also forces much more blood into the area. This is key to recovery for any tissue which is inflamed because of the extra nutrients being transported into the area - prompting faster recovery!!
Besides, consuming these supplements can help you to ease joint pain:
1. Vitamin D3
The number one supplement I recommend for joint health and overall musculoskeletal health is vitamin D3. Vitamin D is not a vitamin, but it is a pro steroid hormone. Humans can make vitamin D if they are exposed to the right ultraviolet light.
2. Glucosamine
Many supplements aimed at treating joint pain contain glucosamine, which is one of the most well-studied supplements for osteoarthritis. But despite this research, there are still some questions about how well it works.
There are two types of glucosamine found in supplements: glucosamine hydrochloride and glucosamine sulfate.
When taken over a long period of time, glucosamine sulfate may also help to slow down the progression of osteoarthritis. Studies suggest that it slows down the narrowing of the joint space, a marker of the condition getting worse when taken for up to three years.
Try it: Glucosamine sulfate is typically taken once daily in a dose of 1,500 milligrams (mg). If this upsets your stomach, try spreading it out over three doses of 500 mg each. You can find glucosamine sulfate supplements here.
3. Glucosamine and Methylsulfonylmethane (MSM)
4. Turmeric
Turmeric is a spice containing curcumin, and taking 500 mg orally up to twice daily has been shown to have some anti-inflammatory, anti-oxidant, anti-cancer, and perhaps anti-atherosclerotic effects. A side effect of turmeric can be increasing bleeding time, so patients on blood thinners and Coumadin need to be aware as well as some people who have G.I. distress.
5. Omega 3
Omega 3 fatty acids in doses of 2 to 4 g have been shown to reduce pain from:
- rheumatoid arthritis inflammatory joint pain
- chronic spinal pain autoimmune disease
- depression
- fibromyalgia
- neuropathic pain
- menstrual cramps
In general, I recommend that people ingest omega 3s via their diet as opposed to taking a supplement. I have seen breast tenderness and breast cysts in women on high doses of oral omega 3s. The benefit of ingesting omega 3 in the diet in terms of reducing joint pain is likely related to the anti-inflammatory effects of a heart, healthy Mediterranean-type diet.
⭐ Other training, nutrition, and supplement knowledge:
- MOST DIETS FAIL BECAUSE OF THIS
- HOW TO BUILD MUSCLE WITHOUT ADDING WEIGHT TO THE BAR
- 4 FOODS TO HELP WITH DIGESTION
- 3 WAYS TO SELECT THE RIGHT CHEAT MEAL
- BEST WAYS TO ARCHIVE KILLER ABS
- 5 TIPS TO OPTIMIZE IMMUNE FUNCTION
- MAKE FAT LOSS HAPPEN FASTER WITH THESE FOODS
- 3 WAYS TO BUILD MUSCLE *WITHOUT* GETTING FAT!
- 3 SIGNS YOU’RE SUCCESSFULLY LOSING FAT!
- COMPOUND VS ISOLATION EXERCISES: WHICH ONE WINS?
Let us know in the comment how you think and if you have any questions about this topic, feel free to ask. Besides, we will also gladly help you to learn more about protein powder, pre-workout, or other supplements you would like to find/use in Singapore.
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