We are all, one day or another in our life, confronted with debilitating pain, which prevents us from performing some of our daily movements, including sports gestures. An injury, if not treated with care, can degenerate into chronic pain and lead to a drop in performance and, naturally, affect our quality of life.. How to avoid joint pain? What precautions should be taken to protect against inflammation and injury? Follow the leader.
THE CAUSES OF JOINT PAIN
Joints form the connections between bones. They support us and help us move. Any damage to the joints caused by disease or injury can impair our movements and cause severe pain. Many conditions can lead to painful joints including osteoarthritis, rheumatoid arthritis, bursitis, gout, strains, sprains, and other injuries related to regular sports activity. Joint pain is extremely common, with the knee being the most affected joint along with the shoulder and hip. But joint pain can affect any part of our body: ankles, feet, shoulders and hands for example. As we age, joint inflammation becomes more and more frequent. Some people will even rest in a thalasso cure to relieve themselves. The pains are gradual, from mildly irritating to debilitating. They can disappear after a few weeks or last several months (they are then considered chronic).
HOW TO AVOID INJURIES?
Many bodybuilders suffer from joint pain. However, among those who complain of these pains, it is common to find that they could simply avoid them:
They don’t warm up enough
They train too long and too often
They handle heavy loads
They neglect their muscle recovery
They neglect the technique of performing the exercises
They don’t eat properly
They never stretch
The first reflex to adopt is therefore to take care of warm up wellto handle loads that allow you to perform the movements correctlyof recover enough between sets and training cycles, and finally to eat a rich diet in macro and micro nutrients.
Eating the right diet is crucial. It must contain sufficient amounts of proteins, carbohydrates and essential fatty acids:
The ideal is to distribute these daily calories over several small meals spaced 2 to 3 hours apart throughout the day. This food frequency helps improve muscle recovery and support metabolism. But beyond protein and carbs, it’s of the utmost importance not to neglect the consumption of good fats, with an emphasis on fish oils rich in omega 3 essential fatty acids. these fats play a huge role in reducing inflammation and hormonal production.
Vitamin C: some research indicates that increased intake of vitamin C reduces cortisol (catabolic hormone) levels and improves joint health. In effect, vitamin C is necessary for the formation of connective tissues. Consume 2 to 3 g of vitamin C per day, up to 1 g with each meal.
Glucosamine/chondroitin: Produced naturally by the body from glucose and glutamine, glucosamine plays a major role in maintaining the integrity of cartilage. Chondroitin is also an essential component of cartilage.
The MSM: thanks to the sulfur it contains, MSM helps to preserve immune functions and maintain connective tissues in good condition. It acts as a catalyst in the process of transforming food into energy and promotes the elimination of toxins.
Collagen : Collagen is present in all joints, which it provides lubrication. In the absence of collagen, or when the quantities run out, inflammation and pain set in. Collagen can restore itself naturally, but consuming it through dietary supplements greatly speeds up the healing process.
Harpagophytum : “Devil’s Claw” is a natural anti-inflammatory commonly used in Ayurvedic medicine. It significantly reduces the pain associated with osteoarthritis and all inflammatory phenomena.
Essential fatty acids: Omega-3s have favorable effects on the composition of cell membranes and promote the regulation of blood pressure, the elasticity of vessels, immune and inflammatory reactions.
SOME USEFUL TRAINING TIPS
Use training periodization
Arrange maintenance phases or even cuts during the year. You should give yourself rest periods of one week every 3 months to give the body time to regenerate and reduce inflammation of the connective tissues constantly stressed during your weight training sessions.
Warm up properly
Warming up is extremely important, and it becomes even more essential as we get older. Take the time to raise your body temperature and wake up your body before straining it.. Always start by performing a movement with the minimum weight possible in order to stimulate the brain-muscle connection.
Use the right exercise techniques with the right load
The correct execution of the exercise and the correct tempo are crucial. Technique should never be sacrificed in the name of increased loads. Nothing good ever came of this combination. Moving the weights without control and without the proper muscle contraction will not only affect the quality of your training and your results, but also create micro trauma to the joints that will prevent you from progressing.
Beginners need to be careful
Although it may not seem important, any joint injury in a beginner, even at a young age, can result in chronic pain that can persist for years. It is therefore crucial to learn how to perform all the movements well and to mount the loads in the right conditions: when the muscles are ready. Take the time to progress, and never forget that “it’s the impatience to win that makes you lose”.
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