Joint protection in sport

Definition

Many sports involve pushing the body to the limit, which puts tremendous strain on various joints. If joints are not looked after or protected during exercise, then they can wear away or degenerate more quickly, which speeds up the progression of Osteoarthritis. Luckily, there are dietary changes and various supplements that can protect the joints and reduce inflammation caused by intense physical activity.

Diet

Following the guidelines in the basic sports nutrition section is a good foundation for any athlete. To specifically protect the joints:

Consume plenty of protein foods as they contain vital nitrogen and Sulphur needed for normal growth and repair of joint tissue.

Eat lots of fresh fruit and vegetables as they contain high levels of Antioxidant vitamins and minerals, which protect joint tissue from free radical damage. 4-5 serving per day with as much variety in colour as possible.

Eat foods rich in healthy fats such as oily Fish, nuts and seeds as they contain essential fatty acids which help to keep joint inflammation under control.

Eat plenty of foods which contain known anti-inflammatory phytochemicals:

Pineapple (for Bromelain)

Dark berries - blackberries, blueberries (for Bioflavanoids)

Papaya for Papain

Ginger

onions and Apples (for Quercetin)

Curries (for chilli, Cayenne and Turmeric)

Always drink plenty of water! If your joints are dehydrated they will not repair properly and inflammatory toxins and waste products cannot be flushed away efficiently. If your joints ‘click’ you are probably already dehydrated.

If you already have joint inflammation or signs of arthritis it is best to avoid nightshade foods that contain a compound called solanine, which is anti-inflammatory. These include Tomatoes, pepper, Potatoes (sweet potatoes are ok) and aubergines. (see Osteoarthritis for full diet information)

Supplements

Joints can be protected or strengthened using various supplements.

Most useful are:

Glucosamine sulphate - this amino sugar is needed for formation of normal healthy joint tissue. Our body makes less as we get older and our joints can wear down and Osteoarthritis can result. Supplements can help prevent this and maximise repair after weight-bearing exercise. 1500-2000mg per day.
Chondroitin sulphate - Studies show protection to joints. 400mg 3 times per day
Antioxidant formula - protection against free-radical damage and reduce risk of developing degenerative joint disease (Osteoarthritis). 1-2 capsules per day
Fish-oil or Cod liver oil - contain powerful anti-inflammatory omega-3 fatty acids. 1000-3000mg per day.
Bromelain - anti-inflammatory enzyme, useful at reducing joint swelling after intense exercise. 500mg 3 times per day.
Anti-inflammatory herbs such as Ginger, Boswellia, Devils claw, Turmeric and Cats claw can help calm down swollen joints. Take a combination product or individually at around 500mg 3 times per day.

Other supplements to consider include:

MSM- a form of Sulphur which may help with joint repair
Green-lipped mussel - a well known anti-inflammatory supplement
Multivitamin and mineral - a hi-potency product to supply optimum nutrient levels needed for normal joint health. 1-2 per day. Key nutrients include vitamin C, Manganese, Sulphur, Zinc, Copper, and Silicon.
Bioflavanoids - such as Quercetin and the proanthocyanidins found in Pine bark extract and grapeseed extract are all anti-inflammatory and give Antioxidant protection.
Fluid replacement drinks - important for keeping the joints well hydrated. Use before, during and after exercise.

Weight training guide

Weight-training can be very useful for joint protection as it can help to strengthen muscles that surround the joints, which eases the load on the joints themselves. Best to start on light weights and gradually add more weight as the muscles become stronger.

Other information

When doing exercise or sport there are other factors, which can help protect the joints:

Reduce or give up smoking - the harmful chemicals and toxins from cigarettes produce damaging free radicals, which attack and destroy healthy joint tissue.

Wear the proper footwear for your sport - it is worth spending a little more get a pair of trainers that have good ‘shock absorption’ built in.

Keep body-fat under control - if you are overweight from fat, you are putting tremendous strain on your joints. If you are heavy, but from lean muscles, that is fine, as muscles support the weight placed on the joints (see weight-training guide above).

Always get plenty of rest after exercise or sport before doing it again, joints just like muscles repair and recover while you are recuperating. Over-training is not good for joint health, muscle recovery or the immune system (see ‘Immune support for athletes’).

This information is licensed for use by Wellbeing Information Systems Ltd ("WIS"), and protected by international copyright law. All rights are reserved. (email info@wisinfo.co.uk).
The information provided by WIS is for guidance only. Whilst it is based upon the expert advice of leading professionals, and extensive research, it is not a substitute for diagnosis by a qualified professional. Always consult your doctor, pharmacist or qualified practitioner before making any changes or additions to prescribed medication.