Many bodybuilders focus their attention on weight training, forgetting about the possibility of developing a joint pain condition.
Aching joints may be caused by arthritis, bursitis, tendonitis, etc. The above mentioned conditions have put an end to many successful careers. In order to avoid having to deal with these joint problems, consider the following suggestions.
Do not forget to warm up, stretch and cool down
These three main components are essential in any training programme as they help you prepare for the actual training. Apart from stimulating muscular contractions, warming up, stretching and cooling down protect your joints, as well. Joints stay healthy if a substance known as synovial fluid is released. This substance is what keeps cartilage lubricated. After a period of immobility, your joints dry out and it takes time for them to increase the supply of synovial fluid. This is the reason why you need to incorporate these three components into your work-out routine.
Choose adequate work-out shoes
You should choose work-out shoes depending on the exercise programme you are engaging in. Shoes made for running are not the same as shoes made for walking or for basketball. They are designed to prevent injuries specific for a certain training programme. Choosing the wrong shoes can cause injuries such as ankle strain and fractures. Another common mistake is not replacing your work-out shoes regularly. Working out every day requires changing your work-out shoes after every 6 months, while casual exercisers mean you can wait for one year to replace them.
Do not overuse your joints
Joint overuse is another cause of joint pain. In order to prevent it, orthopaedic surgeons recommend a high- and low-impact cardio combination. The high-impact cardio strengthens muscles across the joints making them less prone to injury. However, overdoing it may put additional stress on them. You also need low-impact cardio exercises which burn fat with minimal stress. The key is to balance between those two types of exercises.
The examples of high-impact cardio are running, plyometrics, jumping jacks, agility drills and jumping rope, while walking, swimming, hiking, using elliptical machines, stationary bikes and rowing machines are all low-impact cardio exercises.
Resting is equally important as a balanced work-out. If you do not give a chance for your joints to rest and recover, you can easily be prone to injuries of any kind, including joint ones.
Ice your joints if necessary
Icing the joints for 10 minutes after training can help you with pain relief. As we have mentioned at the beginning, the synovial fluid has an important role while exercising. Nevertheless, the fluid can stay around the joint for too long and it can cause cartilage problems. Ice helps remove the fluid from the joint into the lymphatic system.
Consider consuming gym supplements both as a recovery treatment and as a prevention from injuries. Proper nutrition together with supplements is a good start for maintaining bone and joint health.
Vitamin D and calcium are one of the crucial nutrients needed for the proper functioning of bones and joins. Latest studies show that vitamin D insufficiency results in the inadequate absorption of calcium from diet. The result is that the body absorbs calcium from the skeleton leading to weaker bones.
Glucosamine and chondroitin are substances naturally found in the cartilage. These supplements relieve pain and improve joint mobility.
Other supplements promoting joint health include methylsulfonylmethane, vitamin C, avocado soybean unsaponifiables, polyunsaturated fatty acids, ginger extract and silicone.
Even though these mistakes may sound obvious, they are common enough. Make sure you follow our suggestions. If you still feel chronic pain, contact a sports medicine doctor.