Fix Your Joint Pain

Two men laying on the ground during workout - Fix Your Joint Pain

Occasional joint pain is common, regardless of whether it’s due to age, exercising too much, injury, or even inactivity. When it comes to injury rehabilitation, that’s a whole other topic, but for age, overtraining, and neglect, there are ways to fix your joint pain without going under the knife…

If you have joint pain because you’re not active enough, the solution is pretty simple: Get moving! Aside from joint health, there are countless benefits from increased physical activity, so get up and start moving more for your joints, heart, and overall wellness.

Joint pain that results from overuse or repetitive motion doesn’t necessarily mean you need to slow down, but it does mean you need a new action plan. Below is a list of just a few common reasons for both occasional and chronic joint pain.

Common Causes of Joint Pain

  • Weight gain
  • Swelling/inflammation
  • Lack of exercise
  • Overuse/repetitive movements
  • Poor nutrition

Luckily, it’s not that difficult to start healing yourself, and it shouldn’t take long before you start to notice positive changes and less pain. It’s generally just a matter of adjusting your activity level and/or adjusting your nutrition to ensure you’re not lacking nutrients that support healthy joint movement.

Simple Steps to Avoid Joint Pain

  • Exercise: Joint pain can result from simply not moving your joints enough. If that’s a problem for you, the solution is simple: Move more!

    Working out in a gym with multi-joint exercises is great but not absolutely necessary. If you don’t like gyms, don’t want the expense of a membership, or would simply rather do something else, there are plenty of options. Any exercise is better than no exercise, and that goes for joint health as well as your overall health and longevity.

    Whatever you choose, make sure you stretch enough, use proper exercise form, and avoid high-impact movements. Avoiding high-impact movements doesn’t mean you should be lazy with your exercises, however. High-intensity (or even medium-intensity) workouts are great for improving movement, increasing blood flow, and strengthening your heart. Proper exercise choice will also give you all the health benefits with none of the joint pain. Pick exercises you’ll enjoy and a plan you’ll stick. Consistency is key.

    Note: Use variety to avoid overly repetitive motions that can cause joint injuries, and skip any exercise that causes pain—muscle burn doesn’t count; that’s good “pain.”

  • Stretch/work on flexibility: Whether you exercise or not, stretching is vital for health and flexibility. Technically, stretching and flexibility movements fall under the exercise category, but stretching and flexibility can be worked on separately from typical exercise programs if desired.

    The key is to find a good stretching program, but never rush to the point of over-stretching and potentially injuring yourself. Concentrate on progressive stretching rather than trying to rush tight muscles. Yoga is a great way to get some of the benefits of exercise while simultaneously working on flexibility.

  • Manage bodyweight: Being overweight can cause as much stress on your joints as it does on your organs and general health. Obviously, the more weight you carry, the more stress your joints are subjected to in everything you do. If you’re trying to lose weight or develop lean muscle, find an exercise program you’ll enjoy, and choose a nutritional plan you’ll stick with. Make it a long-term plan, not a short-term diet, and start enjoying the effects of more mobility with less pain.

  • Eat well: Many people never think about how their nutrition may affect their bones and joints, but it plays a huge role. If you have even minor food allergies, those can cause painful inflammation in joints and connective tissue. It may be worth getting tested for allergies, or you might be able to trace down bothersome foods on your own. Regardless, proper nutrition in the form of a healthy, balanced diet can help you avoid joint pain. Also, make it a point to drink plenty of water throughout the day so you stay fully hydrated.

    There are also supplements that are helpful when used in conjunction with a healthy eating plan. When combined, glucosamine, chondroitin, and methylsulfonylmethane (MSM) are often referred to as “the fountain of youth” for your joints. A  product like ASR’s Joint Regen that combines those nutrients with shark cartilage, acetyl myristoleate, boswellia serrata, and several other joint-supporting elements is a no-brainer for anyone from athletes to couch potatoes.

The steps to avoid or eliminate joint pain are fairly simple: Exercise, be more mobile, work on your flexibility, watch and control your bodyweight, and eat a healthy diet. The benefits go well beyond just bone and joint health, so you can also look forward to better overall health along with an improved sense of well-being and pain-free living.

Share

Review: The Lean Body Promise, 2nd Edition

Lean Body Promise coverA well-known problem with most diets is the fact that they fail. It happens because they don’t focus enough—or sometimes at all—on creating positive physical as well as mental change. The Lean Body Promise isn’t about just a diet, however, but is more about focusing on changing the way you think and go about trying to achieve your physical goals. And who better to guide you than IFBB Hall of Famer Lee Labrada, with more than 30 years of experience and 22 major titles to his name. [Read more…]

Share

Old School, New Body

I spent almost 20 years training with Steve Holman, Iron Man magazine’s former editor in chief. From 2004 to present, we’ve published dozens of e-books together, available at X-Rep.com. We came up with some of the greatest training routines I’ve ever followed, and there’s still more on the horizon as we get to do our training research separated by a couple thousand miles. [Read more…]

Share