Intensive strength training is one of the elements that is a test for our movement apparatus. Although exercising in a technically correct way should not be a problem, the physical exercise under a considerable load causes the joints to be overloaded. This means that the appropriate rest time, not only has the function of regenerating our muscles, but is also important for the renewal of joints and restoring their proper condition.
Similarly to muscle regeneration and building, joints need proper training, diet and supplementation approaches.
Training and joints
Why are our joints hurt? Usually, the joints of a young athlete, training intensively, start to ache due to poor training technique. Usually, it is the errors with the selection of the load and the exercise in the right form that are the factors that will strain the joints and overload them. Quite often, young people also choose the training volume badly as to their exercise capacity. The body has no time for full regeneration and there are deficits at the level of tissue nutrition. It should also be noted that a frequent problem is the lack of a proper warm-up performed before the effort. It should take into account the increase in body temperature as well as the gradual load on the trained muscle groups. These types of factors will be the basic issue that we should explore when the joints begin to fail.
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Diet and joints
Another necessary element, which is to maintain the condition of the joints in an impeccable form, is proper nutrition. Here, first of all, you should consider such components as collagen proteins, vitamin C and omega 3, vitamin D3, K2 and calcium. A properly balanced diet in individual macro-nutrients is designed to not only help build muscle mass, sustain anabolic activities, but also take care of health aspects of our body, including maintaining the condition of the joints. Joints that are nourished faster will regenerate, they will be less susceptible to structural damage, including overloading.
Selection of supplementation
We have briefly mentioned the fact of using appropriate training methods and maintaining the diet in the context of joint health. Now the time has come for supplementation aimed at this goal.
What do you think is the most common error of using supplements aimed at improving the functioning of joints? Well, the most common mistake is that we are beginning to be interested in the supplementary support of our movement apparatus when something starts to happen and it is too late for preventive actions. Answer the question of whether you use engine oil in your car, only when you hear that the engine is starting to work hard, and the risk of its seizing is real? Well, not necessarily. Therefore, by choosing supplementation aimed at supporting joints, we can divide it into preventive supplements, as well as those directed to ad hoc action, when something happens to the joints.
With the above information in mind, supplementation can be divided as follows
a) supplements that help to shoot, crunch and jump in the joints. Usually the problem concerns the so-called “Poor lubrication in the joints. It is associated with the lack of adequate amounts of hyaluronic acid, omega 3, and collagen.
Therefore, we should choose supplements whose aim will be to increase the amount of synovial fluid in the joints, and hence, which will help us in the more functional work of the joint
omega 3 fatty acids – show mainly anti-inflammatory effects, but their appropriate amount in the diet will also allow for better functioning of the joints in terms of their mobility. The daily dose, which is designed to protect joints, is from 1 to 3 g of omega 3 fatty acids,
hyaluronic acid – is a substance that occurs naturally in the human body, and its main function is to maintain the appropriate stickiness of the synovial fluid in the joints, and also responsible for skin elasticity. Hyaluronic acid has the ability to bind water, hence its use in sports supplements is to maintain the proper moisture of the joint, ensuring that the level of fluid in the pond is maintained at the optimal level. In sports supplementation, sodium hyaluronate is used, where the daily dose is about 70-100 mg,
Collagen – is a protein that is known in the human body for its elastic properties. It is resistant to stretching and deformation, hence its appropriate level in the joints is to protect them against possible injuries. What’s more, collagen will fulfill the nutritional and regenerative function of the joints, renewing any microdamages within it. The use of collagen in the athlete’s diet in the form of collagen hydrolyzate is about 10 g per day,
b) supplements that aim to eliminate joint pain that occurs during or after exercise. Feeling pain in the joints is a signal that tells us quite quickly that something is wrong in the pond. If the pain occurs after exercise, then most likely we are dealing with an overload condition or with an inflammatory condition which should be alleviated.
To do this, we use active substances such as
MSM organic sulfur – above all has an activity that is directed to support in the prevention of inflammation. However, in scientific studies, methylsulfonylmethane shows a significant biological effect, which is aimed at regeneration of joints, even those severely affected by degeneration. This means that any joint pain on the inflamed surface, as well as those associated with degradation of the joint tissue may be significantly reduced during MSM supplementation. An interesting property of MSM is its anabolic effect, which will accelerate the healing process. Dosage for therapeutic purposes is from 1 to even 5 g per day,
boswellia seratta – has an effect similar to MSM, i.e. significantly reduces inflammation in our joints. Therefore, the use of extracts from this plant is highly desirable during acute inflammation of the joints. What’s more, the plant itself also has analgesic, soothing and toning effects.
vitamin C – the action of vitamin C is aimed at accelerating the collagen synthesis processes. Vitamin C, due to the strong antioxidant effect, also protects our joints against free radicals, which strongly damage the cell structure.
Which supplement to choose for yourself?
If we are not sure of the causes of our ailments with joints, we can use the option of supporting multi-component supplements, whose range of support for problems with the movement apparatus is wide. Currently, several products are available on the market, the action of which is aimed at nourishing tissues, calming the inflammation, as well as initiating regenerative functions.
What do we need to remember?
First of all, when starting the healing process of the joints, we must remember that joint tissues are those whose treatment is long-lasting. This means that sometimes the minimum period of their regeneration varies from 3 to 6 months. Supplementing, therefore, a preparation supporting the work of the joints, we must remember to take it on a regular basis. Continuous supplementation, which aims to provide daily active compounds that support joint function, will be an option that will allow us to gradually improve their functionality. Quite often we face the rejection of supplementation after the first positive symptoms of the use of conditioner, where, for example, the joints stop hurting and shoot, and we should continue the supplementation, until we assume that the joints are all right.
How to dose?
The use of a supplement designed to support joints can be used in the peri-training period. However, when deciding on this type of movement, we need to be sure that this agent does not contain significant amounts of antioxidants, which can hinder the process of building muscle mass. Similarly, as high content of vitamin C or E may contribute to the reduction of growth, so high content of omega 3 acids will not be beneficial in the perioperative period. It will be safer to use the supplement of this type, keeping a few hours’ distance from strength training. An important action is also to dissolve powdered supplements containing hyaluronic acid, leave the supplement for a few minutes in dissolved water, which aims to bind hyaluronic acid so that the structure of dissolved powder slightly thickens.
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