Sore joints ?Prevention of pain in the joints
Fitness / / March 31, 2016
easier to prevent!
And the sun has spots, girls!What am I doing?About our favorite fitness!In fact, every sport has its dangerous specificity.In tennis elbow hurts "shock" the hand, the players usually injure their knees, gymnasts - lower back ... But in fitness you can get sick, and knees, and elbows, lower back, and once!And all because the exercises we have a lot of repetition.All joints work in a stressful time, and this increased the risk of all sorts of ills.How to be?Think about prevention.In this respect medicine head and I share a lot of things.
If joints hurt from physical overload, aspirin and analgesics - it's not only your salvation!These drugs are a guarantee will save your joints.
Glucosamine and chondroitin
First, a little theory.Joints are a likeness of a mechanical joint.Elements of the joint rub against each other, so that joint cartilage and joint tissues gradually wear out.The body itself is their "tinkers" with the help of special substances called "glycosaminoglycans".And now attention!When you exercise, wear of the articular tissue is accelerated, as well glycosaminoglycans body produces the same leisurely pace.The result is a shortage of natural "medicine" with all the negative consequences clear.
body makes, or in a scientific way, synthesises glycosaminoglycans of two substances - glucosamine chondroitin and.Fortunately, both are widely available in pharmacies and stores sports nutrition.If you are sick elbow, shoulder or knee, running for the drug!As demonstrated practice fitness, preparation has astonishing therapeutic efficacy!
effect of the drug is not instantaneous - it takes 2 to 6 months to the pain.The dosage, doctors recommend such: 500 mg of glucosamine and chondroitin 400mg three times a day.Typically, both are combined in a capsule under the tradename.
most proven drug called Joint Fuel.Does his company TwinLab.This supplement must be sought in the sports nutrition stores.In pharmacies you can find Inoltru.
as a means of prevention, the drug is not at all prices!Regular intake of the drug on a background of heavy workout fanatic guaranteed safeguard from injury!But after forty drug generally should become mandatory for you.Even if no joint pains you do not bother, once a year, take on the packaging for the sake of peace of mind.
Our joints are in desperate need of fats.Firstly, fats "impregnated" articular tissue and thus make them more flexible.As a result, the fabric "stretch" but not "rush".Secondly, fat - it is slippery articular "Grease."It covers the surface of the bone cartilage friction and reduces wear in the manner of machine oil.With all that fat joints need not anyhow be necessary, but special.It about omega-3 fats .The peoples who live by the sea, diseases of the joints do not suffer.And all because that feed on fish.And it omega-3 fats hoo much!If you have joint pain, fish oil must be taken in combination with painkillers and anti-inflammatory drugs.The recovery will come faster.
With regard to the objectives of prevention, then salmon, tuna and trout to eat at least twice a week.If you mess around with the preparation you do not want to fish, take fish oil.Taste it unpleasant.But now in pharmacies sell fish oil in gelatin capsules.You swallow a capsule and do not feel any taste of fish, no smell.
It may be objected that, say, flaxseed oil is beneficial fish oil - the omega-3 fats in it twice.However, the speech goes about the whole family of fat under the same name.In some fish contain omega-3 fats, and very different in linseed oil.So, your joints need fats from fish.
Fish oil in its pure form today, not for sale.These are preparations based on it.The most common formulations with 30 percent of the content of fish oil.In this case, you need to take up to 6 grams of the drug per day.A great rarity, even abroad, drugs with a 90 percent consistency.If you are lucky to buy such a drug during a trip abroad, take only 2 grams.
If glucosamine with chondroitin and fish oil in Russia you can buy without any problems, then this additive in our country you can hardly find.Therefore, we suggest you contact frequently traveling abroad to friends - let you quickly bring from abroad this deficit.
SAMe (S-adenosylmethionine) acts on your brain, causing them to secrete so-called"Good mood hormones" in this case dopamine.This amazing substance not only improves our mood, but also some yet unknown way we can treat different diseases.So, SAMe is equally suitable for the disposal of depression and joint pain.The drug is like a miracle.You poprinimat medication and X-ray image shows the complete disappearance of the inflammation in the joint!
If you have bad with money, the drug is poprinimat especially at the stage of hard training without any therapeutic purpose.The mood will soar to the heavens, the forces increase, there will be pain in the muscles ...
usual dose for pain in the joints: 800-1.200 mg daily, taken on an empty stomach twice or three times a day (morning and evening) 400 mg with vitamin B. Why with vitamins?This will help to avoid possible side effects - dry mouth, abdominal distention.Note that under the influence of light SAMe is destroyed, so that the precious acquisition further better to pack in foil.
Another useful for the joints, but scarce in Russia additive - betaine (otherwise - trimethylglycine).Incidentally, this addition of vegetable origin: obtaining betaine from sugar beet.By its action it is similar to SAMe.Moreover, betaine enhances its effect.Just for this reason that both drugs is recommended to take together.Incidentally, the betaine is already full of "side effects" of the positive properties.For example, together with vitamins B6, B12 and folic acid, it reduces the level of homocysteine in the blood (what it is, the higher the risk of a heart attack).And betaine reduces the risk of bowel disease.
Betaine take 300-500 mg daily (along with SAMe).No side effects were observed at the recommended doses.
only "but": betaine can not be taken with medicines from urinary tract infections.Betaine is not compatible with them.
Think of the joints!
This combination of drugs recommended by doctors as a means of preventing injuries of the joints under the influence of strenuous exercise.Course admission - no longer than 3 months.So, every day you want to receive:
- 6 g of 30 percent extract fish oil, or 2 g of 90 percent extract
- 1500mg of glucosamine and 1200mg of chondroitin
These drugs like air needed for women who practice aerobics more than 4 timesin Week.
In fact, pain and aches in the joints can be triggered not only an excess load, but a lack of dietary some essential trace elements and vitamins.Do not rush to take analgesics or aspirin.Please try the following addition to the diet:
- 1-2 years of calcium (500 mg per reception)
- 450 mg of magnesium (preferably before bedtime)
- 250 mg of vitamin C
- 400 IU of vitamin E
But "killing "daily combination in the case of joint injuries: 300-500 mg betaine, 800-1200 mg of SAMe plus B vitamins (B6, B12 and folic acid).
Sometimes the doctor and throws unintelligible words and expressions.But to understand what happens to you, all the same it is necessary.To help you understand their anatomy, we provide a brief glossary of medical terminology.
- Bursa: The joints are sealed "packed" in so-calledjoint capsule.It consists of two layers.Upper - rough and rugged, and formed special inner synovial cells that produce synovial fluid - "lubricant".
- Bundles: This is an internal supporting element of the joint structure.Bundles "articulated" joint bones, otherwise it would simply collapsed under the load.Most often injured during exercise.They arise mikrorastyazheniya and microfractures.In theory, they should heal by themselves, but the new load prevent this, and in the place of micro traumas often have inflammation.
- Cartilage tissue: It covers the friction surfaces of the joints.Over the years, it wears, exposing the bone.As a result of the joint work becomes very painful or even impossible.
- Tendons: The muscle looks like a spindle.At the end of the "spindle" muscle becomes rigid coupling - tendon.These muscles are attached to bones.With a strong and sudden muscle contraction tendon may overstrain or even completely off the bone.To avoid this, it is necessary to warm up thoroughly.
- Fascia: Muscle "dressed" in a protective "cover" of the connective tissue.This case is called fascia.It is believed that the fascia prevents muscle increase.Multiple repetition designed to stretch the fascia, and after it will increase muscle.
Joint pain in fitnesistok rarely associated with diseases of bones and connective tissue.It often comes to wear and tear of cartilage in the joints, inflammation of bone joints or joint capsule (as you already know, the medical language - "sac").
The main thing here - to moderate their sports fanaticism and the first signs of an injury take time out at least a few days.
Doctors advise: the injured part of the body for 2-3 days, it is necessary to ensure complete immobility.And after that will have to from 3 to 6 weeks to avoid movements that cause pain - to the damaged area completely "came to his senses."
recommended to the area of injury to apply ice packs 2-3 times a day for 10 minutes.And this must be done at least the first two or three days after the injury.
these measures will be enough to heal minor injuries.Swelling and inflammation - a sign of serious injury.With it to be trifled with - to go to the doctor.And quickly!
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