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Joint health suggestions
Posted on 5/15/20 at 9:55 am
Posted on 5/15/20 at 9:55 am
Having joint soreness primarily in the knees. Any exercises or supplements recommended by the board. I have used Zyflamend with some success in the past.
5
Posted on 5/15/20 at 10:06 am to genuineLSUtiger
Following.
Get terrible tendinitis in my elbows that basically prevent any upper body work. Running puts some aches and pains into my knees and hips, but nothing that prevents me from running.
I take turmeric, ginger, fish oil, and Chondroitin and glucosamine. None of it really seems to help.
Get terrible tendinitis in my elbows that basically prevent any upper body work. Running puts some aches and pains into my knees and hips, but nothing that prevents me from running.
I take turmeric, ginger, fish oil, and Chondroitin and glucosamine. None of it really seems to help.
Posted on 5/15/20 at 10:27 am to genuineLSUtiger
If it’s KOA, it’s purely Sx management unless/until you decide to opt for a TKR.
Main options are basically muscular hypertrophy in the VMO area to help act as muscular shock absorbers to help deflect the stress/impacts on the joint itself.
Compression sleeves have helped my injury induced KOA that’s flared up without the gym access I require to keep my quads at the right strength level. Super helpful when hiking.
:*Do not EVER use those shitty arse leg extension machines unless it’s low load and at a starting angle greater than 90 degrees, preferably around 100ish.
* Stop fricking loading up on the knee if there’s joint pain at rest.
* If running hurts you, fricking STOP doing it. Jesus. Back off and fast walk at a good clip. Jogging is such a shitty thing to do when you have clear joint inflammation and pain.
*swimming when you get access again can help.
*Tai Chi classes may be something to look at whenever the frick they reopen.
Overuse tendon injuries? You gotta frick rest it. Dumbasses always seem to push through tendon injuries/pain which just makes it worse. You also have to start with mild stretching after pain recedes, and eccentric loading first.
Main options are basically muscular hypertrophy in the VMO area to help act as muscular shock absorbers to help deflect the stress/impacts on the joint itself.
Compression sleeves have helped my injury induced KOA that’s flared up without the gym access I require to keep my quads at the right strength level. Super helpful when hiking.
:*Do not EVER use those shitty arse leg extension machines unless it’s low load and at a starting angle greater than 90 degrees, preferably around 100ish.
* Stop fricking loading up on the knee if there’s joint pain at rest.
* If running hurts you, fricking STOP doing it. Jesus. Back off and fast walk at a good clip. Jogging is such a shitty thing to do when you have clear joint inflammation and pain.
*swimming when you get access again can help.
*Tai Chi classes may be something to look at whenever the frick they reopen.
Overuse tendon injuries? You gotta frick rest it. Dumbasses always seem to push through tendon injuries/pain which just makes it worse. You also have to start with mild stretching after pain recedes, and eccentric loading first.
This post was edited on 5/15/20 at 10:29 am
Posted on 5/15/20 at 11:08 am to Athos
Makes sense. Yeah most of the trails that I walk on around here are sloped, rocky and narrow. I haven’t run on trails seriously in about 3 years. Trying to ease back into it by just walking and hiking mostly to condition and retrain muscle memory. I have been back at it for about one month and have experienced varying levels of soreness in my right knee which seems to fluctuate from day to day. I think I have not been taking time off to let the inflammation resolve. I also do a good bit of stretching and core work most days to supplement.
Posted on 5/15/20 at 3:22 pm to genuineLSUtiger
I take this stuff daily. It has seemed to help my knees and I can tell if I go a few days without it:
Posted on 5/15/20 at 5:20 pm to DownSouthJukin
Thanks for the feedback guys!
Posted on 5/15/20 at 6:51 pm to Aubie Spr96
quote:
Running puts some aches and pains into my knees and hips, but nothing that prevents me from running.
Have you ever considered cycling. I use to run a lot many years ago and actually got up to 10 miles in 60 minutes for a 6 minute mile pace, but that was before 3 knee surgeries and torn ligaments in my ankle.
Cycling is a great way to get cardio without all the stress on the joints from the pounding they take when running.
Posted on 5/16/20 at 8:58 am to Athos
quote:
KOA
quote:
Sx
TKR
quote:
VMO
Wtf do any of these mean?
Posted on 5/16/20 at 9:24 am to Aubie Spr96
quote:
Get terrible tendinitis in my elbows that basically prevent any upper body work
I'm no PT but I've seen PTs to deal with tendonitis several times.
For tendonitis you'll need specific rehab and then fix muscular weakness and imbalances.
The treatment for tendonitis is intense massage to break up scar tissue and then weighted static holds on am exercise that focuses on that tendon. Personally I get quadricep tendonitis with high volume squats and lunges in my right knee because I have weak hips, but I treat the specific tendonitis with static holds by hooking a 30lb kb to my ankle and lifting my foot to about 45 degrees for a minute at a time with 2min rest.
I also sometimes get tendonitis in my tibilias posterior tendon, right on the insertion at my right foot arch. I treat the specific tendon with intense massage to break up any scar tissue, and I get a band and hook it around my bed leg and pull my foot up and left, which hits that tendon. Same exercise scheme as the knee. Then I do exercises to strengthen the muscles around the tendon - single leg calf raises and other foot movements.
Posted on 5/16/20 at 3:16 pm to Hot Carl
quote:
Wtf do any of these mean?
I’m in boards mode for PT. Sorry for the shorthand.
KOA = knee osteoarthritis
Sx = symptoms
VMO = vastus medialis oblique
This post was edited on 5/16/20 at 3:19 pm
Posted on 5/16/20 at 10:51 pm to genuineLSUtiger
Avoid running.
Posted on 5/17/20 at 6:45 am to Athos
quote:
I’m in boards mode for PT. Sorry for the shorthand.
No problem. I’m just glad I’m not retarded.
quote:
KOA = knee osteoarthritis
Sx = symptoms
VMO = vastus medialis oblique
Posted on 5/17/20 at 7:14 am to AUCE05
quote:
Avoid running.
I’m leaning toward this. I fell in love with running when I was 19. I’ve always lifted and have never had a runner’s frame, so I wasn’t running marathons or even halfs. But I was running anywhere from 10-30 miles a week from about 19-33. I was creative when I ran—typically had my best ideas mid-jog. And I loved pushing myself and that satisfying feeling of total exhaustion that’s hard to really replicate with other forms of cardio.
Then I started having foot problems at 33 at the ball of both feet—mainly my left—right under the 2nd (middle) metatarsal joint. Now 42, and after 2 surgeries and probably 10 cortisone shots, I probably haven’t run 10 miles total in the last 9 years. I’ve got $400 inserts in my Hoka One One Bondis, but they still hurt too much to run any significant distance.
I had chalked it up to genetics—inefficient gait combined with relatively small feet for my body(6’0” 190-200 and wear size 10-10 1/2 for comfort, but feet probably measure closer to 9 1/2). I had skimmed over articles that running wasn’t great for you, but I wasn’t able to run at the time, so didn’t pay much attention. It actually took Tiger Woods coming out a few weeks ago and saying if he could tell his younger self 1 thing it would be to not run 30 miles a week every week of his mid-20s before I realized that it was all that goddamn pounding the pavement I did in my 20s that fricked up my feet.
Jogging really is a terrible way to do cardio. It’s inefficient and the constant jarring is terrible for your body from your back, to your knees, down to your feet. So I’m done with running. It’s biking, rowing, swimming, stair-master, and walking hills or an inclined treadmill with a weighted vest. May sprinkle in some stadiums and sprints here or there, but jogging can kiss my arse.
Posted on 5/17/20 at 9:32 am to Hot Carl
No, seriously. It is one of the worst exercises you can do regarding joint health. The body wasn't designed for sustained running.
Posted on 5/17/20 at 10:01 pm to AUCE05
quote:
The body wasn't designed for sustained running.
The body was most certainly designed to run. Anything taken to extremes will result in injury whether it’s running, CrossFit, lifting, etc.
Posted on 5/18/20 at 11:21 am to AUCE05
quote:
No, seriously. It is one of the worst exercises you can do regarding joint health. The body wasn't designed for sustained running.
LOL
if you actually train legs and program your runs correctly the body will be fine
Posted on 5/18/20 at 11:22 am to genuineLSUtiger
Diet is a huge factor
eat food high in omega 3s to reduce inflammation
avoid food high in omega 6s
eat food high in omega 3s to reduce inflammation
avoid food high in omega 6s
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