About Joints

Do you have a joint problem? Then this article is for you. Those who are doing well can also read and learn something for themselves. After all, preventing an ailment is always easier than treating it later. Help joints. What to do if your ligaments and joints hurt, not allowing you to exercise normally, the answer is simple – to heal! But how to prevent diseases of the joints and ligaments in advance, what to take and how much?

It’s easier to warn than to heal. You want to do squats, and you can’t – your knees hurt. You try to press while lying down, nothing comes out again – your elbows hurt. You try to shrug your shoulders, but the bench press while sitting and standing does not go – your shoulder really hurts… Yes, this is the specificity of our sport. Multiple sets wear out joints, provoke arthritis and inflammation of the ligaments. Few are given the chance to protect themselves.

Meanwhile, there is one good thing in the world called pharmacological prophylaxis. During periods of particularly difficult training, you can take supplements that help your joints reliably survive the pressure of large weights. As a result, your joints will stand with a guarantee, and even gain reliable longevity.

The problems of joint diseases in weight training come down to the abrasion of the cartilage tissue that covers the sliding surfaces of the joints. In fact, the cartilage itself is very strong, and therefore abrasion affects the joints somewhere deep beyond seventy years. However, when, for example, you are crouching with a heavy barbell, the weight of the weights “seals” the articular surfaces to each other with a force that nature did not count on.

Friction inside the knee joint increases many times, hence premature abrasion is taken. Prevention of this phenomenon is reduced by taking drugs that prevent abrasion or restore the damage that has taken place.

Popular Supplements


This is the number one supplement that has reliably proven its effectiveness in laboratory experiments. However, glucosamine has been used for many years. It has been tested by millions of bodybuilders all over the world, and this practical experience irrefutably testifies in favour of this supplement. Glucosamine is the building block that the body uses to create unique molecules with which it “patches” damaged cartilage tissues. Using glucosamine directly helps to restore cartilage affected by heavy training. Recently, scientists undertook to find out how glucosamine intake affects the effect of ibuprofen. (This anti-inflammatory drug has entered the wide practice of our sport, as it relieves joint pain after training). It turned out that glucosamine enhances both the anti-inflammatory and analgesic effects of ibuprofen. Another thing is that doctors use glucosamine in short courses to treat joint diseases in the elderly.

The course of treatment usually lasts one and a half to two months. Well, many bodybuilders take glucosamine year-round. It is absolutely impossible to do this! Scientists believe that with prolonged use, the supplement can damage carbohydrate metabolism. In particular, disrupt the action of the pancreas. Practice glucosamine therapy with therapeutic courses of 6 to 8 weeks. Repeat such courses no more than 2 to 3 times a year. Dosage: 1500 – 2000 mg per day in two or three doses.

Collagen Hydrolyzate (Gelatin)

This is one of the types of protein that helps the regeneration (renewal) of cartilage. Collagen is synthesized by the body itself, however, if you take collagen isolated from animal bones, as a dietary supplement, there is a clear improvement in the condition of the joints. Scientists have found that such collagen stimulates the production of “human” collagen of the second type, which is fundamentally important for healing cartilage lesions. In any case, collagen works. It is not omnipotent, but the prophylactic use of the drug will have undoubted benefits. Dosage: 10 g per day for 3 months (taking collagen is useless for longer).


This is another “building block” in the composition of cartilage. The chondroitin molecule carries water with it, and this is extremely important for the healthy functioning of cartilage. As you know, in the cartilage there are no capillaries that could feed them with the necessary substances, including water. Well, if the cartilage loses water, they become less wear-resistant. Taking chondroitin as a dietary supplement will be extremely beneficial during hard training.

Fish Oil

Fish oil contains 2 types of omega – 3 fatty acids. Both of them have pronounced anti-inflammatory properties. A bodybuilder who is worried about joints should take up to 3 grams of omega-3 acids daily. Fish oil preparations contain about 30% of such acids. So you have to take fish oil in the amount of 10 grams per day. However, this is not worth doing for more than a couple of weeks. Next, you need to switch to a therapeutic dose of 3 grams. You can hear that fish oil is very healthy and
you can take as much as you want. In fact, this is not so. Consuming more than 3 grams of fish oil per day worsens heart function and can even trigger diabetes. From fish oil, the blood becomes thicker. This can provoke a malfunction in the heart and other unpleasant symptoms. Dosage: 2-3 g of fish oil per day.


This herb is called the secret of five-star restaurants. It is widely used in the preparation of exotic dishes. The same grass, as it turned out, can help with joint inflammation. Firstly, it contains the strongest natural antioxidants, and secondly, it suppresses the secretion of harmful histamine. At the same time, turmeric enhances the production of cortisol, and it is known to have a powerful anti-inflammatory effect. As for dietary supplements from turmeric, they are called “curcumin.” Supplements are widely sold. Dosage: up to 500 mg 3 times a day.

Methylsulfanylmethane (MSM)

Methylsulfonylmethane is part of the filling of gas munitions. In organic form, it can be found … in vegetables, fruits and grains. This compound is part of many animal tissues, in particular cartilage. Doctors discovered that with arthritis (a painful joint disease), the level of this compound in cartilage decreases. From here came the proposal to take MSM as a dietary supplement. Surprisingly, patients with arthritis after a month and a half of taking the supplement almost stopped suffering from pain! Dosage: 250-2000 mg per day.

Green Tea Extract

This food supplement continually discovers new beneficial properties. It turned out that the extract contains catechins antioxidants that have anti-inflammatory properties. Moreover, they help cartilage to resist abrasion. Many bodybuilders claim that green tea extract reduces joint pain. One way or another, but the supplement is worth taking. This is a storehouse of antioxidants, but science has proven that deficiency of antioxidants exacerbates inflammation. The most important antioxidant for diseases and injuries of joints is called so: “epigallocatechin galat” or EGGG. See the contents of the extract on the package. Dosage: based on 90 mg of EGGG 3 times a day.

Relief Clinic Paisley (Glasgow)

I am a fully qualified and trained osteopath trained osteomyologist from Monday to Friday. And I can help you if you are suffering from joint pains or back pain or even sports injuries and so much more.

If you are in the Glasgow area, please consider Relief Clinic located within the Paisley Natural Therapy Centre on Causeyside Street in Paisley.

Visit the website for more information and treatments or call 0141 889 8416 and ask for an appointment with myself, Vadim Kolganov