Joint pain shouldn't derail your fitness goals
Reasons behind muscle and joint pain
The fact of the matter is, when it comes to muscle and joint pain that more often than not YOU are the cause. Check the list below for common reasons that athletes get bouts of joint pain.
- Insufficient warm up
- Heavy weights with low reps
- Workouts are too long
- Workout too often
- Not enough time off to allow recovery
- Improper form during workouts
- Not enough nutrients to support their workout
- A combination of some (or all) of the above
Now, keep this in mind.. It doesn't matter if your 16 or 60, muscle and joint pain will catch up to you if you are guilty of some of the above reasons.
What kind of muscle and joint pain problems are there?
Arthritis: No, you don't have to be 'old' to get arthritis. There are two types; osteoarthritis and rheumatoid arthritis. Osteoarthritis is the most common for people who workout. This is simply caused by wear and tear on the joints. The cartilage between the bones becomes rough causing friction and pain.
Bursitis: At the end of our joints there is a small sack filled with fluid called bursae. These sacks cushion the joints against friction. If these sacks become damaged for whatever reason (see above) you can get a chronic injury called bursitis (I'm sure you've heard of this). Most often found in the shoulders or the elbows. This is an EXTREMELY painful injury.
Tendonitis: The most common injury for athletes, but luckily this is the easiest to heal. This injury is simply the tendons around your joint have become inflamed due to overuse and possible 'micro-injuries' When you get this do not 'work through the pain' as it can quickly become a real problem and quite painful.
How can I prevent muscle and joint pain?
- If you spend 5 days a week in the gym, 3 hours a day this may be a problem.
- If you never warm up this could be a reason behind your muscle and joint pain'
- If you load up the bar with tons of weight and do three reps (barely) I think you really don't need to look any furthur for the reasons behind your muscle and joint pain.
Make sure you alternate high weight/low rep weeks with low weight/high rep weeks. Also,, don't hesitate to take a week off every two months to allow your muscles and joints to recover.
If you're not using Glucosamine (a natural muscle and joint pain treatment) then I suggest you look into this. Not only can it reduce muscle and joint pain but it'll reduce swelling and inflamation as well. Here's a great resource for an all natural muscle and joint pain treatment.
Jello to reduce muscle and joint pain??
Believe it or not a 'home' cure for muscle and joint pain is good ol' jello. The main ingredient contained in jello is (strangely enough) gelatin. Gelatin is made from animal collagen, which by the way is exactly the same as human collagen. It's an essential structural protien that is an important part of bones, tendons and other connective tissue. Without getting too technical, the gelatin contains two amino acids which the body needs to produce collagen.
If you're experiencing muscle and joint pain try having a bowl of jello every night and see if that does the trick.
Studies have shown that taking just 10 grams of gelatin is effective in reducing muscle and joint pain, improving overall mobility and bone health.
What else can I use to reduce muscle and joint pain?
An obvious thing to try is calcium, try taking a calcium pill every day. I would also suggest taking vitamin C as well as it's a very important nutrient when it comes to connective tissue building. Try taking a calcium pill with a glass of orange juice every morning.
Use Flax oil to reduce inflamation and muscle and joint pain. Again, without getting too technical the flax oil contains an essential fatty acid (essential means the body can NOT produce it on it's own) which has been shown effective in reducing inflamation around the joints.
Glucosamine is widely accepted as being one of the best natural products available for the prevention of muscle and joint pain as well as cartilage degradation. As I said above, here's a great resource for a wonderful all natural, proven product.
Conclusions about muscle and joint pain
Use jello, calcium, vitamin C and a good glucosamine product to reduce and even eliminate any muscle and joint pain you may be experiencing.
Don't let your own mistakes side step your goals of building muscle and getting in shape!
Need more information? Here's a great article that'll give you some workout tips for an older adult.