Why is it these days so many people experience some kind of joint discomfort, pain or inflammation? It might be you or someone in your circles. In this article, I will explain some of my own observations, study and one to one experience in personal training.
What could cause premature joint wear and tear?
Imbalance
One of the sides could be more tense, one weaker. For example Gluteus vs. Hip flexor – that is back and the front side of the hip joint. This can not only influence the hip but also knee. Hip strength is crucial to keep the knee aligned over the centre.
Lack of strength around joint
Joint is held together thanks to all the muscles around it. Many people stop exercise or their activities when they experience joint pain. Pain is just an indicator telling us, something is going on. As the saying goes “If you don’t use it, you will lose it”. Not using muscles around that sore joint could make it weaker in the long run.
Overuse
Lifetime long sports career or just super keen runner, football player and so on. By doing the same movement over, over and over again, wear and tear to the cartilage is inevitable. Change the activities, keep the balanced program.
Injury
Sometimes the impact requires surgery, not always the best case scenarios and some people need to live with life time knee problems. There are still great exercises to stabilise, strengthen to support good function.
Nutrition
The ways we eat influence many aspects of our body, immune system and more. Inflammation is one of the biggest factors in joint health. Inflammation feels like burning inside in the joint.
Processed grains, sugars, fats (trans fats), enhancers, too much meat and alcohol, are the most common. On the other side, the anti-inflammatory is well known for great health, less risk of cancer, heart problems, diabetes and much more.
SOLUTIONS
Stretching
Yoga can be great as it not only focuses on stretches but also in strength, endurance, stability and control. Beginner yoga could be a good option for someone without much previous experience. Remember that you control your range and that you should start on the level completely appropriate to you. To avoid further damage, especially when there is joint problems, lower back and so on.
Strengthening weaker areas
This is something I learned during my career as a Personal Trainer. I have been able to see people, listening to many stories and experimenting with different approaches. If you are a member of a fitness club or local gym, ask for help. Or hire a personal trainer or physio to do a deeper analysis. Many experienced trainers can see the movement patterns and body alignments. That can reflect imbalance and compensation.
Deep tissue massage
To release tense muscles, relieve pain and also help circulation and healing process. Deep tissue massage can be costly in the long term.
Foam rolling
Also called “poor’s men massage”, is one of the least expensive ways to release deep tissue tension. The foam roll first thing before your gym session, class or cardio. By gently rolling you will warm most of the muscles, hence the warm up idea. If there are compensations in the movement patterns, this gentle foam rolling can help you keep greater technique.
Nutrition
Healthy nutrition is also prevention, longevity, energy and health. You are what you eat! Food choice is always yours. Planning and preparation based on education and research. Nutrition should be the major subject we could learn from very young age. The time when our bodies are literally forming out of the food we consume. With the most modern ways of the food industry, we got overloaded with artificial chemicals. None of those chemicals was used 60 years ago. Two generations and here we are with the pandemics in chronic disease, excess weight and diabetes. That food is the problem and the food is your solution.
Father of medicine Hippocrates said, “Let the food be your medicine and your medicine to be your food”. Do our doctors say much about nutrition to prevent some of our health issues? As far as I know, no! They seem to benefit financially more from sick people than healthy ones. The new pill is not a solution especially if it has 7 other side effects. Whole foods, salads, seeds and nuts and healthy Omega-3 oils can quickly improve the quality of your joints and overall wellbeing.
Supplements and essential oils.
Also, consider using JOINT COMPLEX. The most common are Glucosamine, Chondroitin, MSM and Collagen.
Essential oils could be very good choice. We use doTerra certified pure therapeutic grade for their high quality, purity and potency. Many of them are very strong in anti-inflammatory properties.
For example – Deep Blue, White Fir, Basil, Wintergreen, Marjoram….
Wishing you all the best.