Being physically active and choosing the right supplements for you may be the best ways to ward off joint pain and ensure joint health. One of the most popular supplements for joint health is collagen, which can be easily found in pill form at your local health store.
While supplementation is a very practical way to help relieve joint pain, a pain-free lifting routine may do wonders as well, especially when coupled with a healthy supplementation prescribed to you by your doctor. Check with your physician to see if it’s OK for you to exercise, especially when you suffer from joint pain, and give the lifting routine below a try!
Collagen for Joint Pain Relief
Collagen is important for building joint cartilage and maintaining healthy joints. It is a protein that is part of cartilage, bone, and other tissues in both animals and humans. There are a few types of collagen, but the most abundant in human bodies is type 1 collagen. It gives your skin elasticity and strength, and it can be found in your muscles, bones, skin, digestive system, tendons, and blood vessels. You can think of collagen as the “glue” that holds everything together.
Collagen was found to help reduce joint pain and degeneration and even help relieve rheumatoid arthritis symptoms by decreasing joint swelling. Type 2 collagen, also known as collagen hydrolysate comes as a supplement that you can find pretty much anywhere. It is made from beef, pork, or fish bones and it can be found in capsules in most health food stores. These type 2 collagen supplements are packed with amino acids and it is believed to help relief patients from symptoms of osteoarthritis by stimulating the body to produce more collagen in the joints.
One study found that hydrolyzed collagen has a positive therapeutic effect on osteoporosis and osteoarthritis with a potential increase in bone mineral density, as well as a protective effect on articular cartilage, and especially in the symptomatic relief of pain. This suggests that indeed collagen works and helps relieve joint paint, however, it's advisable to speak to your medical care provider for a professional recommendation before you attempt collagen supplementation for conditions that may cause you joint pain.
Exercise for Joint Pain Relief
Being physically active is one of the best ways you can deal with joint pain. If your doctor says it's OK for you to exercise, you should start immediately, because this is a natural way to help lessen and even relieve joint pain. The following workout was designed to help you stabilize all of the major joints in your body. It helps strengthen your torso and posterior chain in order to effectively support your joints. Torso strength and stability is strongly linked to your posterior chain. Your posterior chain starts at the ankles and goes all the way up to the base of your skull, where your cervical spine starts at C1.
Pain-Free Lifting Routine
- Exercise: Romanian Deadlift
- 4-5 times per week
- 5 sets x 20 reps
- rest 90 - 120 seconds
- weight load 30% - 40% of your 1 Rep Max
The key here is to keep the workout light enough so that you’ll recover fairly quickly and you also won’t overload the spinal-stabilizing musculature that you already have. As always, this lifting routine should be treated with respect. That means if you’re feeling any noticeable pain in your back, or neck then do not attempt this lift. If you’re dealing with back, or neck pain then this pain-free lifting routine should be started only after you get the OK from your doctor or a medical professional.
Conclusion
Make sure you check with your medical care provider before you attempt collagen supplementation and the described lifting routine, especially if you’re experiencing joint pain. Collagen was found to be quite helpful in relieving mild joint pain, as well as contributing to the building of strong cartilage for joint health.
The Romanian deadlift is a great lifting exercise that helps strengthen your posterior chain and stabilize your torso so that your joints get the necessary support for proper functioning. This exercise promotes joint stability and mobility, which is necessary for your athletic performances and daily activities, such as walking, As long as you are approaching supplementation and exercise with respect and professional advice from your doctor, you will experience less joint pain and have great fitness results!
