/fit/ - Fitness, Health, and Feels

Do a simple mobility routine before working out. Move your joints around, e.g. rotate your arms, your hips, turn with your spine, roll your ankles, etc. It doesn't have to be stretching, just some basic motions. And go for a 15 minute jog to get some blood flowing through the joints. Source: I asked a chiropractor. If you know one, they specialize in this stuff.

>>122734

> chronic joint pain

1. Fix your routine: You're using too much weight, doing too many reps or working the same body part too often.

2. Change your exercises / form: Many lifts can be harsh on your joints. Replace a harsh exercise with something else, sometimes dumbbell is easier on your joints than barbell, rope attachment is better than fixed bar, neutral grip better than supinated or pronated, etc.

3. Rest more. Give your body a break.

4. Fish oil, turmeric, ginger, glucosamine (maybe)

5. Tiger balm, IcyHot, Bengay or similar liniments after training, never before.

6. HGH and nandrolone

Learn to fast anons it lowers inflation hence feeling better

>>122754

Inflammation

>>122734

Try doing high reps sets like 20, 30 or even 50. If you find you don't lose size or strength then stick with it.

>>122750

Yeah. I got injured because I ditched my occasional week long breaks from lifting. I have a chronic back problem so for me it's necessary.

I recommend resting a week every 5-6 weeks.

Also I've been getting knee pain when I do legs. Anyone got tips on that? Or should I tough it out?

Glucosatrin for supporting joints even though I don't. I used to and should.

>>123005

quads or glutes are tight. stretch them both.

>>122992

Do these work?

I read that athletes who took collagen regularly reported a decrease in joint pain, among other stuff (it's basically the stuff your joints are made out of). You can get it by making bone broth: get a shitload of bones, add water and a little vinegar and simmer for 12-24 hours, add more bones as the ones in the pot decrease. you'll get a super thick soup that turns into jelly in the fridge. Have a small mug of that a day, make it into a soup or whatever.

If you don't want to make your own soup, apparently the stuff in vid is a good supplement.

>>122750

This, except for the HGH and steroid advice. Don't do that, it will kill your joints even more drying them out.

Progressive overload is not constant. You need a break, and that is a good time to do high reps with lower weight or switch up the exercises. Benching is a shoulder killer. Right now I do no benching because I got shoulder pain from being obsessed with bench PR. Now I do only OHP for push and despite what one might think, I get much less shoulder pain from that.

I also had to do the same with the pull for a while. I did weighted pull-ups and started getting crazy pain in the biceps from it. I knew it was that because I never due curls because I am not a faggot . So I replaced those for a while with seated rows. I went very light with high reps.

Especially advice number four is spot on. Those inhibit inflammatory prostaglandins and promote the good ones for elasticity. Ginger and turmeric are COX-2 inhibitors and fish oil helps produce PGE-1 and PGE-3. For max effectiveness I would add Flax seed oil, Borage oil or Evening Primrose Oil. Those work very well in synergy with fish oil for joint health.

Intensity and volume need to balance each other. You have an "energy budget" over time that can not have a lot of both. Some people call it CNS fatigue. Call it what you want, but you'll find that you have to balance things and pace yourself to avoid injury.