13 Tips To Bulletproof Your Joints

Everyone who has been into some kind of physical training has experienced joint pain at some point in life. Whether you are a gym enthusiast or passionate about sports, joint pains and inflammation seems inevitable. 

Initially, human bodies were developed to run miles, hunt mammoths, and conduct tasks that required a terrible amount of physical effort. Our modern lifestyle isn’t that physically demanding which leads to some drawbacks, today, bones are getting weaker, joints are prone to injuries because it’s not getting enough resistance training to hold their natural strength. 

Many people start to experience joint pain more often as they get older. We are here to tell you that those pains are totally avoidable if you start to listen to your body and follow the right strategies in the early stages.  

Practical tips to bulletproof your joints 

A sedentary lifestyle have many negative consequences on our bodies, and poor joint strength is one of those. 

Our tips are for everyone who is experiencing joint pain, stiffness or having mobility issues. It’s always a great idea to pay attention to early pain signals and act accordingly. 

1- Joint mobility

Lack of joint mobility is the most common reason behind joint issues, it not only restricts the range of motion but is also a primary cause of muscle imbalance. 

For example: the majority of the knee pain is caused by a lack of hip mobility. Our body is just like a machine where every part of it should be well aligned and balanced. 

Working on improved mobility can be a little tricky, you might require to try dozens of exercises before you recognize the right exercise for your body. 

Instead of visiting your general physician, we suggest to get your checkups done with the sports therapist. 

2- Strengthen your muscles

Stronger muscles provide strength to your joints!

Joints, particularly hinge joints like the ankles, elbow and the knee, are complex structures made up of bone, muscles, synovium, cartilage, and ligaments that are designed to bear weight and move the body through space. 

Working on muscle strength not only makes you look good but also adds strength to the joints. Muscles act as natural shock absorbers and strengthening them is the best way to reduce the chances of injuries. 

What’s the best way to strengthen your muscles? Join a gym or enroll to online training programs. 

If you are already experiencing excruciating pain in your Knees. Shoulders, or Elbow joints then it’s suggested visiting a physiotherapist who can help you relieve the pain while helping you gain basic strength. 

3- Balance and multidirectional movement

Some of the joints (scapula, hip, etc) are designed to move in a multidirectional pattern.  

Strength Training can become very linear, and fair enough, straight lines are how you generate the most power with the least effort. 

Functional training is an optimum training method that train your body to move in multiple directions.   

Example: Clockwork lunges are an easy and effective drill to give variety and let your knees experience different angles that create tibia and fibula rotation.

4- Prioritize Vitamin D and Calcium

Prioritizing the consumption of Calcium and Vitamin D should be the top priority if you are trying to achieve stronger joints. 

Sun is a great source of natural vitamin D, but this generation’s exposure to the sun has been on a constant decline due to numerous factors.

One should be aiming to get 10–30 minutes of midday sunlight, several times per week. People with darker skin may need a little more than this. Your exposure time should depend on how sensitive your skin is to sunlight.

If you can’t get enough vitamin D through your diet or sunlight then you should seriously think about supplementing it. 

5- Work on Range-of-Motion 

Poor range of motion is quite common these days, at the gym, you can find plenty of guys who are training with poor range of motion and mobility. 

Restricted range of motion might be helping in improving muscular strength but it is also a leading factor behind degraded joint health. 

To improve your joint range of motion, you should be putting each joint through its full range of motion. Working on an improved range of motion leads to training joints at their full potential. 

6- Perform Low-Impact Workouts

Are you already experiencing pain? Low-impact workouts are always a better choice than a complete break from the workout. 

A break from a workout can help in reducing the soreness, inflammation, and swelling but it does no good to healing. 

Low-impact training helps in reducing the pressure from the problem area while improving the blood flow to the target area for better mobility and accelerated recovery. 

7- Control your weight

Cutting down body weight has a great impact on your joint health, especially your knees and ankles. 

Dropping a single pound of bodyweight brings down 3-4 pounds of pressure off your knees. 

Being overweight puts immense pressure on your knees and drastically increases your risk of injury. It also quadruples your risk of developing osteoarthritis.

8- Keep Your Body Aligned:

Anyone who even owned a car can understand the need for proper alignment, even a slight misalignment can eat up the wheels. The same happens with your body when it loses its alignment.

How to work on proper body alignment?

  • Practice Yoga Or Tai-Chi for balance and coordination.
  • Visit a good chiropractor.
  • Deep tissues Massages to reduce muscle stiffness.
  • Work on core stability and strength (Pilate is a great option).

9- Practice Uni-lateral exercises

Majority of the exercises works on both side (bilateral) of your body at the same time, example: barbell bicep curls, barbell bench press, deadlifts, back squats, etc.  

Unilateral training is a type of training when you use a single side of your body, for example, single-leg squat, single-arm dumble curls. 

What’s the issue with bilateral exercises? The strength of the body is not equal, everyone has a dominant side. Training Unilateral movements help in equal training of both sides of the body which improves balance, utilizes core muscles, prevent injuries. 

In addition, the more proficient you get with unilateral exercises, the better you can become at bilateral exercises.

10- Work on muscle imbalance

“Muscle Imbalance” is one of the most common causes of joint pain in early-aged athletes. 

What is a muscle imbalance? Human movement is reciprocal in nature: Opposing muscle groups must coordinate for proper movement. The muscles on each side of your body or joint should be symmetrical with each other in size and strength. When a muscle (or muscles) on one side of your body is larger, smaller, stronger, or weaker than the corresponding muscle(s) on the other side, you have a muscle imbalance.

Muscle imbalance can be caused by lack of technique, and absence of unilateral movements. For example, many gym enthusiasts experience patellar tendonitis because of the imbalance between their vastus lateralis and vastus medialis.

11- Take Joint support supplements

While some may prefer physical therapies but supplementation can work wonders to speed up the process and strengthen your joints. 

As we grow old, our bodies start to lose vital nutrients that are important to keep our joints strong, it’s when people start to experience joint pains and other related issues.   

Taking joint supplements fast tracks the healing process by providing all the essential nutrients and lowering inflammation. 

But what else is out there? I believe to keep our joints healthy we need a three-pronged approach with our supplements:

  1. Glucosamine and chondroitin have been proven for their possible joint-regenerating effects.
  2. Fish oil supplements works really well in improving lubrication within joints and keeping them healthy. 
  3. Antioxidants eliminates the free radicals and keeps connective tissues healthy. 

Here’s what I take on a daily basis, 3 caps of MOVE joint support. It contains:

  • 1500 mg Glucosamine
  • 150 mg Chondroitin Sulphate
  •  200 mg Boswellia Extract
  • 150 mg Turmeric
  • 25 mg of Quercetine and Methionine
  • 25 mg of Bromelain and MSM

12- Foam rolling and Massage guns

This is another addition to your program that can give you huge paybacks over the long term.

Another major reason benign the development of joint pain is muscle stiffness, mobility issues, and limited range of motions. 

Foam Rolling and Massage Gun Benefits:

  1. Loosen tight muscles: with the perfect combination of power performance and variability.
  2. Increases blood flow: Its continuous muscle stimulation helps in improving blood and lymphatic flow. These massage guns clear out the muscle spasm for faster recovery. 
  3. Clears lactic buildup: We talked about muscle hydration and PH levels. A massage guns and foam rolling assits in removing lactic buildup and repairs scar tissues that act as the main hurdles for recovery. 
  4. Portable AF: it’s a one-time investment that can save tens of physio visits. It’s portable, you can carry it at the gym or a vacation. 

13- Don't skip the Warm-up! 

Skipping the warmup session may help you save 10-minutes but you will be paying a heavy price in near future. 

According to Mayoclinic: Warming up helps prepare your body for aerobic activity. A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.

Final note:

Bulletproof knees are totally achievable but you cant not expect it to happen over night. Staying consistent with the training and eating right food will surely help in achieving resilient joints. 

If you are already experiencing joint issues then should seek expert advice who is trained to deal with your issue in systematic way. 

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