Thursday, June 21, 2012

Joint Health Essentials

Eliminating Joint Pain
Whether you are an athlete or not, it is important to maintain the soft tissue health of the joints. Too much heavy weightlifting can aggravate the joints, and a sedentary lifestyle can cause the joints to lose support from the tendons and ligaments. People often fail to condition their joints’ soft tissues and rely on their doctors to treat them, thinking that some type of non-steroidal anti-inflammatory drug will treat their issues. Some people experience torn tendons or ligaments of various joints because of their lack of conditioning their joints, regardless if they did or did not have a history of issues with their specific problematic joints.

Rest is the Most Powerful Form of Medicine
Resting from strenuous activities such as sports and labor-intensive jobs is often the best solution for treating chronic joint pain. Overuse of the joints may cause joint pain as well.

Maintaining Muscle Mass and Strength
This doesn’t mean that you cannot exercise. If you experience joint pain, such as tendinitis and want to continue maintaining (or gaining) muscle mass, an ideal way of training those specific muscles consists of isometric training by flexing the muscle with moderate effort (after a warm-up,) until the muscle starts to fatigue, done for multiple sets. There are many ways for training around common joint issues. For example, if you have a knee or ankle injury you should still be able to do lying abdominal exercises, bench press, pull-ups, and other exercises.

Rehabilitating the Joints without Surgical Procedures
Fortunately, most joint problems can be rehabilitated without surgery. The best approach to rehabilitating soft tissue in the joints consists of doing a high range of motion exercise for each specific joint, with low intensity and slow, high repetitions. Such of an example consists of doing leg extensions with fifteen pounds for twenty to thirty slow repetitions per set, for three to five sets while working through the whole range of motion of the knee joint. It can do more harm than good to try rehabilitating a joint with high resistance or explosive muscle contractions.

Muscle Imbalances
Muscle imbalances can cause joint pain because of unequal contraction of stabilizer muscles. For instance, many people started their upper body training by doing pushups. As a pure beginner to training, most people notice that their biceps grow and strengthen from doing pushups. This is because the biceps act as a stabilizer muscle of the elbow joints when doing pushups where the triceps are the primary muscle involved in straightening the elbow. Try flexing your arm at a ninety degree angle. You will notice that the biceps and triceps are contracting to keep the arm still.
A common muscle imbalance issue consists of having weak back muscles but strong chest, triceps, and anterior deltoid muscles—this often causes shoulder pains for many people. An easy approach to treating this issue consists of doing a lot more pulling work, as in back and internal shoulder training in comparison to  pushing work by the chest, triceps, and anterior deltoids. It will be ideal to train pulling motions to pushing motions in a 3:1 ratio in such a situation to fix the muscle imbalance.

Muscle Tightness
Tight muscles may contribute to joint problems. Having tight hip flexors may cause sacroiliac joint pain in such a case. An example of common tight muscles includes the hamstrings. Tight hamstrings limit the amount of flexibility a person can have. People often bend their lower backs to a high degree of flexion to lift heavy objects off the floor. While it may not cause problems for the time being, constant use of the back in this way will cause the collagen fibers of the affected intervertebral discs to slowly tear apart. This will eventually cause the discs to become ruptured. 
Tight hamstrings are more prone to being torn when running or when doing leg exercises. Such that an athlete who is a runner would not be able to run properly due to pulled hamstrings that can cause the body to compensate for the function of the injured hamstring(s) until the muscle(s) are fully healed.

High-Demanding Sports
High-demanding sports such as football and powerlifting can aggravate the joints of the body. Rehabilitating the joints with the method discussed earlier in this article is essential in these athletes’ regular training routines. 
Fully rehabilitating joint injuries does not mean that an athlete can quickly return to their high-demanding sport. The athlete should slowly work up in weight with exercises that condition their specific problematic joints and they should continue doing joint conditioning exercises after they have recovered to their full training abilities.

There are many ways to treat and train around common joint problems. Prevention is the first step in reducing the chances of joint problem occurrences. Rehabilitation should be followed after joint injuries as the joint should be strengthened or healed to the point where reinjury should not occur under demanding conditions—whether if it involves casual jogging or heavy weightlifting.

1 comment:

  1. Really good post, I know if people suffer there joint pain how they live. All time they dis-pointed by there pain and not cImmune Support