Are you one of the millions of people with chronic joint pain? Then first of all make sure that you do not make widespread mistakes.
Author: Will Brink
One of the most common problems in the world of strength training is joint pain. "My shoulders kill me," or "my knees have been bothering me for several months," or "I live on analgesics, just to get rid of the wild pain in the elbow joint" – frequent complaints that can be heard at any time in any gym on the planet. However, and this is rather strange, the theme of joints is rarely covered in printed publications devoted to fitness and bodybuilding issues. Perhaps the reason is that the problem is not so "popular" and devoid of "revolutionary ideas". Meanwhile, if you belong to those thousands of athletes whose muscle growth is stopped by pain in the joint, you do not care about "popularity" and "revolutionary ideas". You just need to take off this pain!
In the past few years, I have noted an increase in the number of letters that come from people complaining about joint problems. And frankly, according to my modest estimates, more than 80% of cases, bodybuilders could completely avoid joint pain. If you look at people with chronic joint pain, in nine out of ten cases you will easily find the root cause of their suffering. Most often it is due to the fact that they:
- do not give enough time to warm-up;
Of course, all of us from time to time experience painful sensations in the elbow, knee or any other joint, but chronic prolonged pain – this is a completely different story. Within the framework of this material, we will proceed from the assumption that the reader is not guilty of the above sins, and the cause of his (her) problems with joints is related to a factor that he is unable to influence. In short, if you devote enough time to warm-up and stretch, do not often 3-4 once a week, constantly change the working weight and the number of repetitions, rest as much as necessary, correctly perform all exercises, take the necessary drugs and still face pain in joints, it means that this article is addressed to you.
Scientific medicine knows a lot of diseases of joints, accompanied by pain syndrome, both among athletes and "normal" people. Bursitis, tendinitis, various forms of arthritis and other pathological conditions can cause joint pain. In this section we will give a brief description of the most common causes of joint pain in athletes.
There are many forms of arthritis, but the most common are osteoarthritis and rheumatoid arthritis. Of these two, osteoarthritis with a large margin leads in the bodybuilders' population and representatives of other sports disciplines. For fatigue-induced and worn joints of osteoarthritis, cartilage damage that covers the articular surfaces of bones is characteristic. Once smooth cartilage becomes rough, uneven, and this causes increasing friction and pain. Left without diagnosis and treatment, osteoarthritis can undermine the strength and health of hard-working athletes. I must say that chronic osteoarthritis has put an end to the career of many athletes.
In our joints there are small fluid-filled sacs, called synovial bags (bursa). The task of the synovial bag is to ensure the smoothness and smoothness of movements in the joints due to the prevention of friction between the articular surfaces of the bones. If inflammation develops inside these pouches and / or if they are damaged by an external factor (see the above errors), then a chronic pain called bursitis appears. Most often, the disease affects the elbows and shoulders (the so-called elbow of the tennis player), but it can also hit other joints of the body. Pain with bursitis is hellish and without treatment quickly disables the athlete.
Tendonitis, perhaps, can be safely called the most common cause of pain in bodybuilders and other athletes, but, fortunately, to treat this ailment is the easiest. However, to neglect treatment is not necessary, since people "training through pain", run the risk of facing serious problems that will quickly end with muscle growth. In fact, tendonitis we call the inflammation of the tendon near the joint, caused by excessive stress, microtrauma, etc. Although it sounds innocuous, for people suffering from chronic tendinitis, this is no joke, but real pain in . joint!
Let us reiterate that within the framework of this material, we proceed from the fact that the reader pays enough time to warm up before training, not too overexerting and so on, and so forth, said at the beginning of the article. If the reader (you?) Spends the whole day at the gym, considers one approach to bench presses as an adequate warm-up, and calls more than 3 repetitions a multi-repeat training, then you do not need to go into the material to find a remedy for your joint problems !!
Choosing methods of treatment, we will look for natural natural components and combinations of natural healing substances that can help a person suffering from joint pain for many years. Unfortunately, the methods of therapy offered today by official medicine are not very suitable for people who lead an active lifestyle. Most medications for the treatment of joint diseases act on the symptoms (pain, swelling, increase in volume, etc.), rather than on the cause of the ailment, which in the long run only aggravates the problem.
Nonsteroidal anti-inflammatory drugs, injections of corticosteroid hormones, synovial fluid prostheses and always win-win "avoid loads" tips do not lead to the result that most athletes need. What to do? If you look at the names of the aforementioned joint diseases, you will notice that they end in "-it": tendin-it, artr-it and burs-it. According to the Encyclopedia of the American Medical Association, the suffix "-it" means "inflammation". Armed with this knowledge, you can come to the logical conclusion that bursitis is an inflammation of the synovial bag, tendonitis is an inflammation of the tendon, and arthritis means . in a word, you have caught the essence.
Medical terms ending in "-it" tell us that despite differences in the etiology and clinical manifestations of diseases, inflammation invariably underlies their pathogenesis. It is the source of all ills. Inflammation is accompanied by pain, swelling, an increase in volume, hyperemia and other less obvious symptoms, and it is with inflammation that we will fight. All we need is to make a list of natural ingredients and products that can relieve inflammation. Remove the inflammation and save the joints of people reading this material, even if they thought that training will never be the same because of the endless problems with the joints. And what is especially important, the effect of these products is directed not only to the symptoms, which are based on inflammation, but also on the hidden causes of the disease.
It may seem strange, but the main ingredient of the good old jelly (gelatin) can be for painful joints exactly what the doctor prescribed. For many years, gelatin has been sold all over the world both as a food ingredient and as a food additive, but it is derived from animal collagen. In essence, both animal and human collagen is the most important structural protein that forms the skeleton of bones, tendons and other connective tissues. It is an insoluble protein that plays a key role in the mutual integration and integration of cells and tissues of the human body. Gelatin contains a huge amount of two amino acids, which are of primary importance for the synthesis of collagen, namely proline and glycine.
Just think, you will need 43 grams of dry egg white, or 35 grams of skimmed milk powder, or 89 grams of lean beef, to get the amount of proline that is contained in just 10 grams of gelatin hydrolyzate. And although the body can synthesize these two amino acids on its own, it is believed that in certain situations, endogenous synthesis does not keep up with the needs of the body, and the rate of tissue destruction begins to outpace the rate of their recovery (that is, the body is constantly losing collagen).
The intake of hydrolyzed gelatin provides osteoblasts (cells that form bone tissue) and chondrocytes (cartilage forming cells) an alternative source of these essential amino acids in amounts sufficient to create structural proteins. True, neocollagenesis requires not only amino acids, but also chondrocytes, the amount of which is limited, and their ability to synthesize this important protein depends on the genetic characteristics of the person, his age, physical activity (too low or too high), injuries and accessibility of other nutrients.
It must be said that the metabolism of bone tissue is a rather complicated and complicated process, with which until now everything is not clear. However, the results of numerous experiments prove that daily intake of all 10 grams of hydrolyzed gelatin is highly effective in reducing pain syndrome, increasing the volume of movements in the joints and in overall strengthening of bone and cartilaginous tissue. Several cross-randomized, double-blind studies have reversed the clinical symptoms associated with joint pain (Adem et al. Therapiewoche, 1991).
A sufficient amount of gelatin contains Elasti Joint from Labrada. The cost is not high, there are no side effects, the taste is pleasant. In a word, people who suffer from joint pain, I recommend stirring in one measuring spoon in water and taking it at breakfast.
Fatty acid with a long and hard-to-pronounce name, Cetyl-myristoleate, has attracted the attention of representatives of scientific medicine, studying joint diseases. Since the reader will not easily be able to pronounce this name, and it is also difficult for me to write it, I propose to use the abbreviation ITC in the future. Do you agree?
Discovered by scientists from the National Institute of Health, ITC today appears to be a very promising means for relief of joint pain due to an integrated mechanism of action. Experiments on animals have shown that ITC effectively protects the joints from the damaging effect of various chemical factors that normally cause arthritis in these animals. Although the results of human experiments do not look as promising as we would have liked, WTC has already won a lot of adherents among the apologists of alternative medicine, as well as among those who suffer from joint pain.
Several bodybuilders with whom I work, believe in this drug without limit, although I still can not fully vouch for it because of the lack of personal experience. However, it seems that the drug works fairly quickly and at relatively low dosages. The effect is only 12-15 gram, stretched for a whole month. How exactly WTC operates is not known exactly; presumably, it reduces the production of pro-inflammatory prostaglandins (referred to below in the text) or has other effects. Universal Nutrition adds WTC to its widespread Animal Flex product.
Flaxseed oil from all diseases!
Many bodybuilders and representatives of other sports have already appreciated the useful properties of flaxseed oil. The direct point of application of flax seed oil is the relief of the pain syndrome caused by the inflammatory process, including joint pain. To understand the mechanism of the product, the reader will have to withstand an accelerated course on the biological role of essential fatty acids and the numerous active metabolites formed in the body with their participation. If you know all this long ago, you can skip this section, otherwise you will not understand the content of the article without this information.
The term "irreplaceable" is used in relation to nutrients that the body can not synthesize on its own, and therefore must receive them along with food. To stay healthy, we must eat a certain set of vitamins and mineral elements, from nine to eleven amino acids and two fatty acids. These two essential fatty acids (NLC) are called linoleic and alpha-linolenic acid. The first relates to omega-6 fatty acids, the second refers to the Omega-3 class. The term "Omega-3 fatty acids" seems familiar to you? It should be so. Fish oil is another replicated and well-studied source of Omega-3 fatty acids (see below), which has a mass of useful properties. "Well, what does this have to do with my aching joints?" You ask. OK, now we will summarize the above and clarify the situation.
The oil of flax seeds is rich in fatty acids of the Omega-3 class (alpha-linolenic acid). In scientific / medical literature it is reported that Omega-3 fatty acids contained in flaxseed oil, fish oil, etc., reliably stop the inflammation of any etiology. Remember the suffix "-it" in the names of joint diseases? How do you think non-steroidal anti-inflammatory drugs work? They stop the inflammation, but in parallel cause a number of side effects and health problems. And how is the healing effect of flaxseed oil realized? Of essential fatty acids, the body synthesizes substances called prostaglandins. Prostaglandins are rapidly disintegrating hormone-like substances that alter the activity of cells for a short period of time. Prostaglandins directly affect blood pressure, inflammatory response, tissue sensitivity to insulin, immune resistance, anabolic / catabolic processes and hundreds of other biochemical and physiological processes, many of which have not yet been studied.
Without delving into the boring descriptions of biochemical processes, let us summarize the above: Omega-3 fatty acids are responsible for the formation of anti-inflammatory prostaglandins, and Omega-6 are related to the synthesis of many pro-inflammatory prostaglandins and other substances formed from essential fatty acids. Active consumption of oils rich in Omega-3, stops inflammation (and pain) due to influence on these mechanisms. Of course, everything is much more complicated than I wrote here, but listen, I still have a lot to tell you.
People who add 1-3 spoonfuls of flaxseed oil daily to a protein cocktail or a salad dressing often notice a decrease in the severity of joint pain, not to mention other beneficial effects of NLC that will be useful for a hard-working bodybuilder. A popular product based on linseed oil is Flaxseed Oil company Optimum Nutrition.
I call this product a "universal soldier", because in it you will find everything that can be desired from the drug from pain in the joints. This is the Animal Flex mentioned above. It contains glucosamine, chondroitin sulfate, methylsulfonyl methane, linseed oil, vitamin E, vitamin C, manganese and cetyl myristoleate. "And why do we need all these substances?" – you are perplexed. Short:
Glucosamine is considered by many to be one of the best natural products for treating and preventing degenerative-dystrophic diseases of cartilage tissue. It is an important structural element of cartilage, synovial fluid and other components of the joints. Chondroitin sulfate is closely related to glucosamine and is part of a family of modified polysaccharides that form the framework of cartilaginous tissue. The previously mentioned Omega-3 acids are famous for their ability to alleviate inflammation and pain in the joints and other anatomical areas. Antioxidants vitamins E and C are added, because it is for certain known that the damaging effect of free radicals underlies many joint diseases.
Finally, a trace element of manganese is needed as a co-factor for many enzyme systems responsible for the synthesis of cartilage tissue components and the integrity of the cartilage. Now you understand why I called these drugs "universal soldiers"! Separately, their ingredients are not very effective, but in complex you get a powerful synergistic effect.
This well-balanced and high-grade preparation helps many people looking for a remedy for joint pain or any chronic inflammatory process.
Are you one of the millions who, crossing the threshold of the gym, remember the chronic joint pain? Then first of all make sure that you do not make the common mistakes listed at the beginning of the material. Then consult a good doctor who specializes in sports medicine, and try to find the root cause of all ills. I'm sure you do not want to engage in a self-diagnosed self-diagnosis. Finally, start taking one of the drugs we are considering and look at the result.
Do not rush with the ratings, wait at least a few months. In the absence of the desired effect, namely, reducing the severity of pain and increasing mobility in a clinically significant joint, add a second or third drug to the treatment regimen. Complicated? And I did not say that it will be easy, fast and cheap, but if the painful joint pain deprives you of the joy of the training process, it is worth spending time and money fighting it. I'll see you at the gym .
In addition to various ointments expensive, which doctors advise well will buy hyaluronic acid! Evalarovskaya example, drink the course and joints will strengthen) checked on my experience!)
Yeah, about the chronic pain you wrote correctly. The first 4 months of my trips to the gym, she did not give me any peace, then a friend advised me to buy a chondroprotector for pain in joints, I bought Arthra, I started taking and gradually the pains came to naught. Drink it now one course a year.
For me, with arthritis, exercise from physical therapy is very helpful. Good pain is removed. But they can not be used in the acute phase of inflammation.
very necessary article. Now I bought a caliper for an elbow, and then when I moved to a bench press in 120-130% of my weight, I began to constantly ache one elbow. Has spent on drink a course of chondroprotectors.