Prevent it with the right supplements Injuries to the musculoskeletal system.
Anyone who has been in sport for a while will likely have had an injury at some point in their training career. However, when you suffer a joint injury, it's not an incident - it's a journey. Of course, it happens at some point, but recovery is a process and often a rather lengthy one. By recognizing the simple fact that an injury is more than just an isolated incident, you can turn it into an opportunity for even greater long-term success. Often, an injury only comes about through an imbalance in training or in the development of certain muscle groups.
Dr. Jim Wright, an expert in the field of sports injuries, suggests that one make an overall assessment of one's figure, exercise programs, and goals in such a situation.
Most injuries occur for one or more of the following reasons:
- Loss of concentration
- poor exercise execution
Supplements and muscle injuries
What to Know About Supplements and Diet feeding can also be a factor. The ingestion of certain Substances that are not approved or not adequately researched could be one of the causes of the injury. To reduce the risk of injury, It is also imperative that you are adequately nourished while exercising and are hydrogenated.
So if you're struggling with a joint injury or want to prevent it from hampering your exercise in the future, it is time to reconsider your approach to exercise. You may want to make some adjustments that focus on one or more of the following goals, rather than the standard bodybuilding approach: always trying to lift as hard as possible in order to build as much muscle and strength as possible.
GET A PROFESSIONAL DIAGNOSTICS FOR FORMULATING AND IMPLEMENTING YOUR PLAN
Before pursuing your new overall goal, you must Find out as much as possible about the extent of your injury. Wright recommends that you get a diagnosis from a sports medic and also ask your pharmacist about interactions between prescription and free drugs and foods to exclude. Knowing the extent of the injury will help you further Avoid harm. For example, if you have a torn tendon, you could tear the tendon entirely without a clear diagnosis.
SUPPLEMENT WITH GLUCOSAMINE TO TO STRENGTHEN THE CARTILOUS TISSUE
One of the most useful supplements for injury prevention and healing is glucosamine. "It multiplies and strengthens articular cartilage in a similar way to how calcium builds bones", sagt Wright. Glucosamin liefert dem Körper die notwendigen Stoffe zur Produktion von Glykosaminoglykanen – Molekülen, die Schlüsselkomponenten des Knorpelgewebes sind. Beste Ergebnisse erzielt man mit 1000 to 1500 milligrams daily, divided into two to three doses.
TAKE CHONDROITIN TO THE INCREASE NUTRIENT SUPPLY TO JOINTS
Chondroitin is another means of supporting the joints and is often available in combination with glucosamine. It draws fluid into the cartilage, which increases the mobility of the nutrients inside and increases its cushioning effect. These effects are crucial because the blood does not get directly into the cartilage tissue.
The best results are achieved with 800 to 1200 milligrams daily, divided into two to three cans. As with glucosamine, it takes a few weeks to months for chondroitin to develop its maximum effect. Mehr über Chondroitin > >
IF YOU HAVE A JOINT INJURY, THINK OF "PITCH"
No, not "unlucky". "PECH" is a key strategy for injury recovery and stands For:
- Compression (compression)
- Put up
Four actions you take should reduce the swelling and inflammation and therefore the pain too reduce associated with an injury.
Of course, the benefit is this Strategy limited. The top priority is swelling and inflammation like that as soon as possible after an injury occurs - preferably within the first hour. Cool the affected area for about 15 minutes With ice, remove the ice for about 20 to 30 minutes and repeat then cooling for another 15 minutes. Follow this pattern for about three Two to three times a day for days.
Also speak to your doctor about this the correct procedure for pausing, compressing and elevating. With You integrate heat treatments with the doctor's approval - but only if the Swelling has decreased.
|Glucosamin||repairs the cartilage tissue||1000 –1500 mg / Tag|
|Chondroitin||draws fluid into the cartilage||800 – 1200 mg / Tag|
|Vitamin C||Antioxidant seeing||500 – 1000 mg / Tag|
|Vitamin E||Antioxidant seeing||400 – 800 IE / Tag|
|Collagen||builds up the cartilage||5 g / day|
|Hyaluronan||accelerates regeneration||150 – 300 mg / Tag|
|Nexrutin||has an anti-inflammatory effect||250 – 500 mg / Tag|
|Green tea extract||has an anti-inflammatory effect||270 mg / day|
EAT LOTS OF ANTIOXIDANCES
“You should have a wide range of Antioxidant seeing take to reduce cartilage loss, ”says Wright. It can be important after an injury, but it is also an indispensable preventive measure - especially for those who have been training with weights for years.
Two key antioxidants are vitamins C and E.
Take 500 to 1000 milligrams of vitamin C and 400 to 800 IU of vitamin E daily.
One of the best preparations for restoring joint mobility, especially with swelling and bruises - is Wobenzym-N, which is often used for rehabilitation after injuries or for Healing promotion is prescribed after operations.
Other antioxidants or sources are Pycnogenol, Selenium, Green Tea Extract und Curcumin. There are also certain herbal and fruit supplements that are marketed for their antioxidant potential.
Note, however, that the Total dose of these antioxidants 5000 ORAC units (value for capacity to neutralize free radicals) per day should not exceed.
TAKE AN ANTI-INFLAMMATORY TO REDUCE SWELLING AND RELIEVE PAIN
Some experts believe that nonsteroidal Antirheumatika (NSAR) und Aspirin could negatively affect the inflammatory cascade normally associated with positive adaptation to exercise.
Medication such as Aspirin, Ibuprofen und Naproxen however, reduce the pain and inflammation associated with joint injuries.
Essentially, exercise causes an inflammatory response in the muscle that triggers the growth process, and medication can interrupt this process. There is also a second aspect to consider: damage to bystander cells from oxidative stress. This occurs when the immune system repairs damaged tissue and uncontrollable oxidative stress causes collateral damage to the injured area. Two supplements that should therefore be taken daily are carnosine and taurine.
Creatin ist ebenfalls wichtig, wenn diese von oxidativer Schädigung vorließ Muskel und umliegendes Gewebe Taurin, Carnosin und Creatin auffüllen.
TAKE COLLAGEN HYDROLYZATE
Studies have shown that taking the Proteins Kollagen can help regenerate articular cartilage and reduce the pain felt, reducing the need for anti-inflammatory NSAR decreased.
Because NSAIDs have strong side effects consumption should be kept to a minimum. Another Good news for longtime bodybuilders is that those who do too tend to be more painful, mostly with a collagen supplement Experience relief.
Take up to five grams of collagen every day. A typical dose is 1.5 grams taken three times a day.
TRY HYALURON FOR CARTILAGE REPAIR
"Current studies support oral hyaluronan intake", sagt Wright. Hyaluronan (hyaluronic acid) is like Glucosamin, a glycosaminoglycan commonly found in the joint tissue that surrounds cartilage cells. Recent research suggests that the most active form is native hyaluronic acid. Daily intake is beneficial, but it can be particularly effective in the early stages after injury.
The best results are achieved with 150 to 300 milligrams daily - for acute injuries in the upper range of this Range, after a few weeks into the lower range.
TAKE ANTI-INFLAMMATORY NEXRUTIN
As pain relievers, supplements like the patented one can be used Nexrutin helfen, Entzündung und Schmerzen bei einer Gelenkverletzung zu reduzieren. Ein Vorteil der natürlichen Form von Nexrutin ist, dass sie, während sie selektiv das Enzym COX-2 drosselt, das für Entzündung und Schmerz verantwortlich ist, das günstige Enzym COX-1 nicht hemmt. Nexrutin gilt deshalb als Fortschritt gegenüber den übermäßig breiten Wirkungen von NSAR.
Take 250 to 500 milligrams Nexrutin daily.
TAKE GREEN TEA EXTRACT FOR BETTER JOINTS AND GENERAL HEALTH
Green tea extract has many beneficial effects such as reducing body fat, fighting disease, and supporting joint health. The Catechins im Green teathat promote fat loss also have anti-inflammatory properties. Since many diseases are accompanied by inflammation, it is understandable that green tea extract can help to reduce these risks.
Take a supplement that is standardized to contain 90 milligrams of epigallocatechin gallate (EGCG). You can take this amount up to three times a day, for a total of 270 milligrams. Mehr über Grüntee Extrakt> >
When you put so much time and energy into that Developing a figure of the highest balance is stuck essential to the most advanced supplements for protection and the Include repair of your joints in the plan.
Bodybuilding demands a lot from the body, and unfortunately injuries become more common the longer you train. Should you suffer an injury, proper joint supplements and an informed diagnosis will speed your recovery. Using your body and exercise intelligently and patiently - be it healthy or dealing with injuries - will lead you to physical success.