How To Protect Your Joints If You Lift

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tips-for-healthy-joints

Keep painful joints at bay!

Muscles are the stars of the show, but behind them, are your joints, working hard to keep the show on the road.

Sometimes these joints can become tired, and when that happens, they can cause you pain. If you are working out or staying in shape, you’ll be putting your joints under pressure.

So here’s how to keep them going, and keep the muscle show on the road.

1. Supplement with fish oils

The western diet has changed, and that means we don’t get as much “Essential Fatty Acids” as we used to.

When you workout, you put stress on your joints, which in turn causes inflammation. Luckily EFAs can limit swelling, and help you deal with joint stress. This in turn speeds up recovery times. So using a fish oil supplement is a great idea, as it allows you to fill the “EFA gap” and get the protection you need.

Omega-3 fatty acids not only help to protect your joints, but can also aid brain function. Omega-6 helps bone health, thus meaning fish oil supplements are a great way to protect your body.

2. Supplement with glucosamine

Exciting branding...

Exciting branding…

Glucosamine, just like creatine, is found naturally in your body. Playing a key role in the battle to protect your joints, glucosamine produces glycoproteins glycosaminoglycans, which are the bricks and mortar of many aspects of your joints. This includes tendons, cartilage and the synovial fluid around the joints themselves.

Unlike EFAs, glucosamine is rarely found in food, so the only way to top it up, is with a good glucosamine supplement.

By doing so, you give yourself a better chance of delaying cartilage breakdown which will limit joint pain.

3. Use correct form and don’t attempt to lift too much

If you use bad form on your dead lift You're gonna have a bad spine

Image source: Quick meme
Yo bro, you need to watch your form yeah?

To explain this one, we got in our resident expert, Dominic Swift.

It’s vital that individuals learn the correct technique/form of each lift before they progress onto using heavier weights. Always take as much time as you need to learn the proper technique on all exercises, but especially on the big compound lifts like the squat, deadlift and bench press. With these complicated movements a lot of joints and muscle groups are involved, and any error in technique can apply a lot of pressure to individual joints. This can lead to immediate injury or progressive damage will builds up over time.

4. Get proper rest and recovery

Sleeping sportsman

Sleeping with weights is optional

When you rest, your body repairs itself. During this period, not only do your muscles get stronger, but your joints get a break. If you don’t give them a break at all, they cannot repair and you could cause yourself an injury.

DOMS is one thing, but you need to be careful not to “overtrain”. Take it as a sign to take a break if body parts that you didn’t train begin to ache or if your performance begins to drop.

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