Joint pain poses a significant challenge to many in terms of quality of life and maintaining an active lifestyle. There can be various underlying reasons for joint pain, including wear and tear, injuries, arthritis, and limited mobility.
Due to their lifestyle, more and more people are complaining of joint pain, issues, and discomfort during movement. Joint problems resulting from prolonged sitting and poor posture affect almost everyone. Managing such types of pain is crucial for continuing daily activities and improving quality of life.
One of the most common joint problems is joint wear and tear.
The exact cause of arthrosis (joint wear and tear) is unknown. It is assumed that the combined presence of several factors contributes to its development:
- inherited factors
- increased load (hard work, competitive sports, obesity)
- serial joint injuries that may not even cause complaints (hard work, competitive sports, aging, muscle weakness)
Another common type is joint arthritis, which can occur in any of our joints, regardless of age, gender, or fitness level.
There can be several reasons for the development of inflammation:
- sudden, strong overload, jerking,
- wear and tear of the joint,
- the focus in the body is most often teeth, tonsils,
- deposition of harmful metabolic products, for example uric acid,
- the so-called autoimmune origin is common, when the body's immune system produces antibodies against its own cells and proteins,
- it is relatively rare that the inflammation is caused by a pathogen or bacteria, in which case purulent inflammation develops.
How can we prevent them?
Fortunately, there are effective methods for preventing and alleviating joint pain. One such method is foam rolling, which is exceptionally effective for rehabilitation and also suitable for preventing muscle and joint issues. Using a foam roller helps relieve muscle tension and aids in increasing mobility.
An active lifestyle and regular exercise are also crucial for preventing joint pain. Strengthening the muscles and joints, as well as regular stretching exercises, help maintain joint stability and flexibility.
It's important to pay attention to performing exercises properly during workouts, as improperly executed exercises can easily result in injury. Often, a wrong movement can cause strains, tears of the ligaments surrounding the joint, or damage to the cartilage surface. If you're a beginner at the gym or need assistance with proper exercise execution, don't hesitate to ask for help. The trainers at Struve Fitness pay special attention to their trainees, so you don't have to worry about performing exercises in a way that could potentially lead to injury.
It's also important to pay attention to our lifestyle and avoid activities or habits that could harm the joints, such as excessive strain or poor posture.
What should we do if the problem has already occurred?
The most important thing is to uncover the root cause of the problem. Until the usually underlying issue of muscle imbalance is addressed, the pain and inflammation may continue to recur, potentially leading to more serious problems such as joint softening, which accelerates wear and tear.
A common mistake is subjecting the affected joint to additional stress alongside treatment, which doesn't help improve the situation. It's crucial to consult a doctor or seek the assistance of a rehabilitation specialist. The trainers at Struve Fitness have outstanding experience in preventive and health-preserving exercises, and many members of our team specialize in sports rehabilitation and spine training.
In addition to physical therapy, it's also worth paying attention to nutrition, as proper nutrition can aid in faster and symptom-free recovery.
Proper nutrition - how?
Green leafy vegetables
Due to their antioxidants, chlorophyll, and various phytochemicals, they provide great assistance not only in boosting the immune system and fighting infections in the body but also in alleviating various inflammatory reactions. Vegetables such as spinach, kale, Swiss chard, romaine lettuce, curly kale, and collard greens are examples of these.
Omega-3 sources
Thanks to their anti-inflammatory properties, Omega-3 fatty acids alleviate joint pain, muscle stiffness, and even enhance the effectiveness of medications taken for certain conditions. Omega-3 fatty acids can be found in various oily fish such as sardines, mackerel, tuna, or salmon, but they are also present in nuts and seeds.
Protein
A proper intake of protein is crucial for every athlete; however, consuming excessive amounts of red meat can lead to sudden inflammatory conditions and even gout. Therefore, it's advisable to primarily obtain the necessary protein from white meat, nuts, and dairy products in most cases. If you want to supplement your diet with extra protein, Struve Pro protein powder is an excellent choice. In addition to providing 20g of protein per serving, it also contains fish collagen, which is readily absorbed and supports the health of joints and tissues.
