4 Ways to Save Your Joints

When you are dedicated to your training and putting in the hours to achieve your goals then there is nothing more frustrating than joint pain. It almost feels like your body is punishing you for working hard. No fair, right!

Rather than make excuses about your pain or backing off on your training you may want to consider some new techniques to mitigate the damage from these patterns of overuse.

1. Recover Smarter (Hit the Brake Pedal)

2. Focus on form

3. Make intensity your new volume

4. Hit the Supplements Aisle

1 . Recover Smarter (Hit the Brake Pedal)
Training hard without the proper recovery techniques is bound to beat you up and becomes unsustainable long term. Make time for massage, foam rolling, stretching, yoga or mobility sessions, sleep, and any other recovery methods that can improve your performance. When you train at high intensity you have a tendency to kick in the sympathetic(fight or flight) nervous system.  This aspect of your nervous system is great for survival but not designed to help you recover.  One of the most beneficial thing you can do is stimulate your parasympathetic nervous with these recovery techniques to let your body’s natural healing mechanisms kick in.  Chiropractic care is an efficient way to get your foot off the gas pedal allowing the body to heal and recover.  You can get insight on how you are recovering by measuring your heart rate variability (HRV).  One device a lot of our coaches and athletes use is Whoop. You can learn more about Whoop on their website:

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2. Focus on form
If you are training often and hard then even the slightest inefficiencies in your movement can turn into nagging injuries over time. Before you put in all that hard work you owe it to yourself to work with an experienced coach to refine your movement. You will make progress faster and stay healthy in the process. Slow down, not every day is a competition.

3. Make intensity your new volume
Sometimes the body simply needs a break from volume. All athletes in any sport go through periods of alternating intensity and volume throughout the year. They have different rhythms and protocols for preseason, in-season, post-season, and off-season training. Try backing off on the volume of your training and focusing on higher intensity pieces instead. For lifters, this could mean performing fewer sets or reps and using a higher load, shorter rest times, or a faster tempo. Runners might try lower mileage with weeks and adding a sprint workout 1-2 times per week instead.

4. Give your body what it needs to repair itself
There are tons of great supplements that can help with joint health. Fish oil and omega 3’s provide a healthy inflammatory response in the body amongst many other health benefits. Glucosamine and Chondroitin provide the building blocks for joint repair. Tart Cherry Juice extract has been shown to reduce muscle soreness after a workout. Give those a try to start!

Don’t let joint pain stop you from moving and doing the things you love!

Dr. John Vincent

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