Healthy joints and ligaments are the guarantee of an athlete's activity, good physical form and high results. Heavy weights and intensive training increase the risk of injury, the consequences of which can permanently close the road to professional sport. This is why ligament and joint strengthening should be given the highest priority. This applies regardless of the type of sport and the magnitude of the strain.
Read more about joints and ligaments
Ligaments fix the bones to each other and are very inelastic, which often leads to them being overstretched. But in comparison with joints, they recover much more quickly.
Joints take all the load and protect the skeleton. They are made up of cartilage and synovial fluid, which is in the joint sac. They are a kind of shock absorbers for the body. When you hit a punching bag, the shoulder and elbow joints take the shock load, when you run, the knee joints take the shock load. Once injured joint will never return to its original state, and it can take months or even years to stabilize it after an injury.
Only your self-care and regular support of your joints and ligaments can help reduce your risk of injury and health problems.
Step 1: Diet. Obesity is an excessive load on joints. The normalization of weight is the first priority in the preservation of health. The solution to this problem lies in revision of the diet, giving up alcohol and junk food, which leads to a deterioration of the gastrointestinal tract and, consequently, to a blockage of absorption of micro and macronutrients. In the diet should be added more products containing vitamins C, B6, E, as well as selenium, calcium, magnesium and zinc. Do not forget about drinking.
Step 2: Warm up. Gradual inclusion increases the elasticity of ligaments, improves blood flow in the body, and increases regenerative potential. Any physical activity with heavy weights is a micro-trauma that may not make itself felt immediately. By preparing yourself for exercise, you will protect your body.
Step 3: Special exercises. Add to your exercise program an obligatory complex aimed at strengthening ligaments and unloading joints most prone to injury. Doctors of therapeutic physical training have developed separate complexes for shoulder, knee, hip, ankle and elbow joints. In general, exercises with static loads and isometric exercises give good results.
Step 4: Supplements. Specially designed preparations specifically strengthen the joints and ligaments, providing the body with the necessary substances. Their composition should include:
glucosamine and chondroitin. Actively involved in the formation of connective tissue, strengthen joints, promote their regeneration. The main thing is that they are well absorbed and work effectively;
Collagen (in the form of hydrolysate as the easiest to digest). One of the most important proteins in the body. It participates in the construction of muscles, bones, skin, ligaments, joints and cartilage;
Methylsulfonylmethane. It has a powerful anti-inflammatory effect and promotes cellular nutrition.
Optimal in composition and convenient in form is a dietary supplement nandrolone from the German manufacturer Pharmax-anabolika. It contains all the components in the required quantities, it is not difficult to take and is well absorbed by the body.
Remember, if you take care of your joints and ligaments today, you will not have to cure them tomorrow.