Whether you’ve just started working out or you’re an experienced athlete, muscle pain is a very real thing and can be very unpleasant and even jarring at times. Muscle pains in your legs or arms can make everyday tasks become increasingly tedious. Muscle soreness tends to be especially intense if you’re a beginner or getting back into working out after a long break. Reducing the pain might seem complicated, but actually one of the most effective ways to do so is through the food and vitamins for muscles and joints.
Best Vitamins For Muscles and Joints
Vitamin C This is a common vitamin, which can be found in lemons, oranges, raspberries, broccoli, pineapples, blueberries and even sweet potatoes. Vitamin C is a powerful antioxidant that increases the generation of collagen, which is connective tissue that assists in repairing skin tissue, blood vessels and tendons. Besides that, vitamin C also flushes lactic acid from the muscles, making it one of the best vitamins for muscles and joints.
Vitamin D This vitamin helps to absorb calcium, which goes directly to building solid bones and muscles. It also serves as an anti-inflammatory agent and helps regulate our immune systems. Some good sources of vitamin D are milk products, cereals, fish with high fat content, meat and eggs. Another way to get vitamin D is through the intake of sunlight, which is why vitamin D is one of the easiest vitamins for muscles and joints that you can obtain, as sunlight is free!
Vitamin E When you push your body’s limits as you exercise, a protein called creatine phosphokinase (otherwise known as CPK) enters the bloodstream. Vitamin E works to increase the circulation of blood and flushes CPK out of the body. Not to mention it protects cells from harmful free radicals. The best sources of vitamin E are almonds, olives, wheat germ, avocados and sunflower seeds.
Vitamin B Vitamin B eases the breakdown of carbs and proteins, accelerates muscle repair, and aids in the development of cells. A lack of vitamin B can result in muscle cramps. Foods rich in vitamin B are kale, salmon, squashes, pomegranates and Swiss chard.
Vitamin A Have you ever heard someone say that carrots are good for your eyes? Well they weren’t wrong, because carrots are very rich in vitamin A which helps our major organs and immune systems run properly. Other places you can find vitamin A are in salmon, pumpkin, dairy, apricots and organ meats, making this another one of the many vitamins for muscles and joints which are widely accessible.
How To Strengthen Joints
Keeping your joints, muscles and ligaments healthy is essential in avoiding pain and strain. Taking care of your joints is a very important part in the longevity of your fitness, as for most people age will wear down the joints and ligaments before the muscles. If you’re wondering how to strengthen your joints, here are a few tips, below:
Stay Active If you stay in one position for over 20 minutes without moving then you risk developing ligamentous creep. Ligamentous creep is a temporary elongation of important stabilising ligaments. This will cause pain and soreness and overall discomfort in your joints. You can fight this by reminding yourself to move about as often as you can; walk, stretch, or change postures and positions.
Strengthen Your Muscles Keep your muscles strong and in good shape through exercise in order to help joint mobility. It’s highly beneficial to develop healthy patterns in your movements through exercises such as the push-up, squat and lunge. This will, in turn, greatly decrease strain on your joints while going about your daily routines.
Train Using Resistance Regardless of whether you go to a gym kitted out with all the best equipment or you work out at home or outdoors with body-weight exercises, using your muscles to push and pull against an opposing force will strengthen them and help build stability and power. Not sure where to start? Try doing lunges, squats, push-ups and pull ups. Do each exercise for 10 repetitions. These will target the main muscle groups in the body, helping to protect and fortify your joints and ligaments, which is beneficial alongside taking vitamins for muscles and joints.
Joint Supplements Another easy way to strengthen your joints is through the use of joint supplements, such as glucosamine, Omega-3 fatty acids, green tea, and vitamin D pills. There are many vitamins for muscles and joints, so you can find the one that works best for you and provide your body with the best support whilst exercising and training.
How To Get Rid Of Muscle Pain
If you’re wondering how to get rid of muscle pain and if there are any other ways besides through the intake of vitamins for muscles and joints then you’re in luck! Not only can you relieve sore muscles through food, there are several ways you can calm your muscles and soothe soreness that comes from training and vigorous exercise.
Stretch Stretching both before and after your workout is greatly beneficial to your muscles. For your muscles to get stronger properly not only do they have to contract and get compact, but they also have to fully extend and elongate. Take the time necessary to stretch before and after working out so that your muscles get the attention they need.
Warm Up Lots of people come to the gym or start their trainings immediately without taking the proper time to warm up the muscles, joints, ligaments and tendons. Doing this repeatedly will put you at risk of tendonitis, joint pain and muscle cramps. It will also greatly increase the amount of pain you feel from muscle soreness. Doing exercises that get the heart pumping as well as rotating your wrists, ankles, knees and elbow joints are a few great ways to get started with a good warm-up before plunging into your workout.
Hydrate It’s an easy thing for some of us to forget, but drinking good amounts of water throughout the day is an important part of keeping the body functioning properly on many levels. 2 litres is the recommended amount of water that should be consumed every day.
Workout Using The Correct Form Whilst working out, it’s very important that you are executing the exercises in the correct form, using the correct muscles, and fortifying healthy movement habits. Consult workout videos or a trainer, use a mirror or take videos to ensure that you are performing each exercise properly.
Hopefully this guide has provided you with the top 5 vitamins for musles and joints for you to consume, as well as tips for helping to prevent muscle and joint pain. For more information, don’t hesitate to get in touch with our team, today.