Preventative Joint Supplementation

[MikeMartial]

This could probably go in the sup forum, but I'd rather get a perspective from a martial artist rather than a bodybuilder.

What style of martial arts do you practice?
Do you supplement with anything to protect your joints?
Do you currently have joint issues?

Myself, I practice TKD and MT.
I take 6 capsules of concentrated salmon oil per day (2400mgEPA/1200mgDHA)
I take approx 3000mg Vitamin C
I do not currently have any joint issues.

The reason I bring this up is because 1) It's very common for martial artists to develop inflammation in the elbows, shoulders, hips and knees. Also, 2) My knees have been a bit "creaky" lately, and I have have been wondering about more preventative measures.

 

[oxymed]

bjj and i take glucoamine and chondroitin........dont have any joint issues

 

[Reakt]

What style of martial arts do you practice?

At the moment only BJJ but usually MT and Wrestling also, but i've been unable to train MT and wrestling for a few months due to injuries.

Do you supplement with anything to protect your joints?

Yes, i take a powdered mix of MSM, Glucosamine and Chrondroitin + some minerals and vitamins. Also flaxseed oil and fish oil

Do you currently have joint issues?

Yes,
1. Im rehabbing prolapsed left shoulder which is why i cant train any standup atm.
2. Even years before this prolapsed shoulder my right rotator cuff would ache after alot of training.
3. My knees always grind and sometimes ache especially in cold weather.
4. Im recovering from prolapsed disc another reason i cant train standup atm.

Thats it for the moment, occasionally i get some hip pain also, i feel the powder that i take does help my joint pain alot because when i stop taking it i feel like an old man, even though i feel like one now.

 

[young_gunz]

TKD
no supplements for joints, but need to start taking something, had ACL MCL and meniscus surgery so need to take some supplements my feet are killing me from all the kicking its hard to train with wieghts and run with the problems any advice?????

 

[fortunatesun]

• No MA training
• I also use fish oil and C
• There's a few things you could do during weight training that will act as a preventative for your knees

Walkouts are great for increasing the amount of connective tissue in your legs, which will in turn protect your joints. Load up a bar with an amount 30%-40% more than your 1 rep max for squats. Walk it out of the rack and walk it back in. You want to hold the weight on your back for 20 seconds. This is the Overload Principle. The same can be accomplished with rack pulls and/or presses (partials of the rack) for upper body issues.

The second thing is plyometric training, which I assume you guys are already good at. By taking submaximal weights (40%-65%) and moving them 2-3 times faster than normal, your joints, ligaments, and also your bones become denser. Examples for lower body would be box squats and the use of bands.

 

[MikeMartial]

Walkouts are great for increasing the amount of connective tissue in your legs, which will in turn protect your joints.

Awesome idea on the walkouts---hadn't heard of that one, but I undertsand the principle of overloading.

The second thing is plyometric training, which I assume you guys are already good at. By taking submaximal weights (40%-65%) and moving them 2-3 times faster than normal, your joints, ligaments, and also your bones become denser. Examples for lower body would be box squats and the use of bands.

I had always assumed plyos were done with explosive movement, geared towards building explosive power (obviously). I know one needs a certain level of conditioning in the connective tissue prior to starting plyos, but I'm not 100% convinced they can be used as a preventative/therapeutic means.

 

[fortunatesun]

I had always assumed plyos were done with explosive movement, geared towards building explosive power (obviously). I know one needs a certain level of conditioning in the connective tissue prior to starting plyos, but I'm not 100% convinced they can be used as a preventative/therapeutic means.

The idea is that you're not stressing your muscle in the 'normal' weight training sense. Rather, you're starting from a relaxed condition, e.g., sitting on a box, and then exploding as you said. This causes a shock which forces your muscle to contract and then rapidly expand. This expansion is what causes stress of your connective tissue and so forth. Your joints, ligaments, and bones receive the force of this shock wave and adapt by increasing density. In rehab facilities not covered by my HMO plan, they have machines that allow you to pre-set and adjust speed of movement to very precise degrees.
Anyway, that's the theory. Of course today's wisdom is tomorrow's garbage. You could be the one on the right track.

 

[KD1]

USP Labs Cissus RX, best joint/tendon supp Ive ever used.

 

[young_gunz]

• No MA training
• I also use fish oil and C
• There's a few things you could do during weight training that will act as a preventative for your knees

Walkouts are great for increasing the amount of connective tissue in your legs, which will in turn protect your joints. Load up a bar with an amount 30%-40% more than your 1 rep max for squats. Walk it out of the rack and walk it back in. You want to hold the weight on your back for 20 seconds. This is the Overload Principle. The same can be accomplished with rack pulls and/or presses (partials of the rack) for upper body issues.

The second thing is plyometric training, which I assume you guys are already good at. By taking submaximal weights (40%-65%) and moving them 2-3 times faster than normal, your joints, ligaments, and also your bones become denser. Examples for lower body would be box squats and the use of bands.

Thanks bro ill try that, i used to take (gluclosemin)??spell, +msn, and it felt a little better but nothing with noticable results,hell it could of been all in my head

 

[fortunatesun]

I think glucosamine is more effective when you are on the far side of 40 because your body normally manufactures a sufficient amount about then. I"m sure, though, that some may find it useful earlier.