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  1. #1
    Registered User Dr_Voltron's Avatar
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    How do you keep your joints healthy ?

    I got 2 injuries in the same week ( knee and elbow ) , they hurt badly when i left heavy
    I will rest for a couple of days then i am going to the doctor
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    GoonSquad met3ork's Avatar
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    met3ork is offline
    Originally Posted by Dr_Voltron View Post
    I got 2 injuries in the same week ( knee and elbow ) , they hurt badly when i left heavy
    I will rest for a couple of days then i am going to the doctor
    Go see a doctor. I though i had a minor injury in my knee, but in 2 months it still didnt get better so I went to the doctor. Had a tear in one of the ligaments and I have a surgery on 26th this month...

    As for supplements wise, Fish oil, Glucosamine and Cissus are the best ive come across.
    Also, using elbow/knee sleeves have helped me to keep my joints warm when doing heavy ass weight/low rep work. Invest in these and wear them on your heaviest set and see how you like them. Better to be safe than sorry, yes?
    2nd Also, doing 1 high rep set (20ish) after your worksets has helped me (placebo?) to keep my joints healthy, it had something to do with blood circulation and such stuff, cba to find the study now.

    Quick reply on my behalf, hope this helps.
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  3. #3
    Raw Nats 2014 comeatmebro DDon1996's Avatar
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    Fish oil. Msm. Warmth. Foam roll/stretch.
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  4. #4
    Registered User LlamaWithARifle's Avatar
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    Firstly you should correctly warm up with dynamic movements and slowly working up in weight. This ensures your joints, muscles and even cns is warmed up and ready to lift.

    Static stretching and foam rolling after workouts ensures your muscles have good flexibility. This can also help prevent anterior pelvic tilt as well as shoulder injuries that are caused by tight pecs as well as other problems.

    A good workout programme is a must, this will make sure you don't develop any muscle imbalances, which can lead to poor posture.

    Lift with good form, should go without saying. But poor form can lead to injuries, unnecessary stress on certain joints, muscles etc etc.

    Prehabilitation work can also be useful, things like rotator cuff work or other high rep work.

    There are also supplements but I can't say how effective they are as I don't use them. Do a google search and look for some reviews.
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    Registered User jrueff7's Avatar
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    Originally Posted by DDon1996 View Post
    Fish oil. Msm. Warmth. Foam roll/stretch.
    Second the fish oil, and a quick note - for me it took a lot more than the recommended dosage to notice the change - 3 or 4 capsules a day (1000mg) should do the trick.
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    GoonSquad met3ork's Avatar
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    Originally Posted by jrueff7 View Post
    Second the fish oil, and a quick note - for me it took a lot more than the recommended dosage to notice the change - 3 or 4 capsules a day (1000mg) should do the trick.
    One should aim for 1000-1400mg of EPA and 700-1000mg of DHA spread throughout the day.
    A standard fish oil has around 180mg EPA and 120mg DHA in it, so that would mean 6-8 capsules per day.
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