Health

Pain in joints: how to fix and how to prevent

 

Pain in joints can occur for different reasons. Often people who start exercising notice their knees begin to hurt. It’s due pressure on your knees from running (often because of improper shoes), jumping (can be done the wrong way) and nutritional deficit. Let’s take a closer look on what can be done to fix it.

Note: I am not discussing joints problems due to health conditions such as osteoarthritis and gout; I’d suggest going to doctor and chiropractor for those issues. Here I just want to discuss the joint pain the occurs due to exercise and nutritional deficiencies. 

Let’s begin with physical do’s and don’ts followed by nutritional part.

If you have joint pain from running, you should get better shoes that will be soft and comfortable to run. It’s better to run on softer surface such as grass rather than asphalt to avoid putting more pressure.

Then performing jumping and other exercises such as lunges, it’s important to put all your weight on the back of your leg not the front. For example when you do lunges, bring the weight just a bit to the back so you don’t put your whole body weight on your leg to avoid too much pressure. When you jump, try to do it on soft surfaces and wear shoes If you exercise at home. 

Always, always start and finish with a good stretch. This is often a big problem in those who are in a hurry to lift weights. First, let all your muscles warm up completely before you pick up anything heavy. Finish up with a nice stretch and a roller foam if available. Stretching helps to strengthen joints.

From nutritional standpoint, there are few supplements you can use to help relieving the pain and strengthening your joints by lubricating them. Here are some of the most popular, science-approved:

Vitamin D – get it from the sun or supplements 

Magnesium – pumpkin seeds, spinach, avocado, tofu  

Vitamin B 12 – fish, cheese, eggs, beef

Omega -3 – fish oil or foods such as flaxseeds, salmon 

Green tea – anti-inflammatory effect

Glucosamine (topical cream or supplement)

Anti-inflammatory diet

Anti-inflammatory diet reduces inflammation in the whole body, which helps joint pains and generally improves health. To reduce inflammation, it’s recommend to eat:

Winter squash

Dark leafy greens 

Olive oil

Citrus fruit

Turmeric 

Ginger 

Walnuts 

And it’s recommended to avoid:

White pasta and bead

Trans fats

Processed meats 

Sugary drinks 

Processed snack foods such as chips

Finally, my own personal recommendation is to take green powder (which contains lots of green in a scoop) or do vegetable juices daily with an add-on of fish oil. 

I hope you all stay healthy!

Nadine 

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