No matter if you are an athlete or not, the joints play an integral part of mobility for all body types. When they don’t work properly, movement becomes increasingly challenging and poses serious health risks.
Exercise to increase joint mobility and stability can be achieved through various exercises. They should be included as part of your warmups or daily workout regimen – even before starting an actual workout!
Epsom salts, composed of magnesium and sulfate, have become increasingly popular alternative treatments for muscle aches, sore joints, stress relief and other health concerns. Their source is underground springs in Epsom in England where this mineral has long been utilized as an holistic therapy for treating an array of medical conditions.
Main benefits of magnesium supplements include increased magnesium intake, stress relief, elimination of toxins from the body, pain relief and an improvement in blood sugar levels. It has become an effective homeopathic remedy for arthritis, respiratory issues and pregnancy related illness.
Epsom salt baths are one of the most popular methods of taking epsom salt, according to Arthritis Care and Research’s study on its consumption. Bathing in Epsom Salt could reduce inflammation while increasing joint mobility according to this research paper.
But the jury is still out on how this substance works; although its effects could potentially be positive, definitive knowledge will likely require further study.
Researchers believe Epsom salt may help increase magnesium levels in the body, providing relief for pain management and healing. A 2017 study concluded that those taking daily doses of magnesium supplements experienced improved pain relief while one showed it helped reduce inflammation.
Another study demonstrated that taking an Epsom salt bath was more effective at alleviating fibromyalgia pain than taking a placebo pill; however, the difference was not statistically significant.
Epsom salts may have more of a relaxing effect on the body than their ability to alter magnesium levels, according to this research study. Still, those suffering from chronic muscle pain should pay closer attention to what this study found.
George Eldayrie, M.D. of Winter Garden Florida believes that any relaxation experienced after taking an Epsom salt bath may be more related to overall stress reduction rather than specific chemical or mineral absorption.
Note that Epsom salt has no scientific backing to support its claims of helping with injury pain or autoimmune conditions such as rheumatoid arthritis recovery; you should seek advice from your healthcare provider prior to trying this substance. Furthermore, open wounds that don’t drain well should never be submerged in Epsom salt solution, nor those suffering severe burns or skin infections should ever be immersed for prolonged periods.
Ginger is an effective natural remedy that can aid joint mobility. As both an anti-inflammatory and circulatory stimulator, ginger helps keep ligaments, joints and tendons flexible while increasing joint mobility.
Your body can repair itself faster due to antioxidants’ protection from free radical damage. This means they also help repair body cells faster.
As adding more of these healthy nutrients into your diet can help manage chronic pain, reduce risks associated with heart disease and other ailments, as well as boost immunity and support the brain function, it may prove invaluable in aiding its management.
Studies have also demonstrated that taking ginger supplements could provide relief to individuals suffering from osteoarthritis (OA) or rheumatoid arthritis.
Ginger contains chemicals that reduce inflammation and pain, helping ease swelling and stiffness by decreasing production of leukotrienes and prostaglandins, two substances responsible for joint discomfort.
Research conducted has demonstrated that taking 510 to 1,000 mg daily of gingerol-based supplements significantly decreases knee pain in people living with osteoarthritis. According to experts, gingerol appears to be key for this success.
As is always recommended when taking supplements like this one, it is advisable to do so under supervision by a healthcare provider or health practitioner. Such supplements may interact with medications and herbs being taken and could even cause side effects.
People taking anticoagulants like warfarin or clopidogrel should avoid using ginger, as it increases your risk of bleeding. Before making a decision to consume ginger, you should consult your healthcare provider first.
Ginger can cause stomach upset and mouth irritation, though these reactions are generally mild and tolerable.
Ginger can reduce your risk of nausea and vomiting when taking medications used to treat HIV/AIDS, and may help lower blood sugar if you’re diabetic; additionally, it could even lower blood pressure when combined with certain high blood pressure medication.
Ginger can also help relieve menstrual cramps. By taking it during the first three to four days of your menstrual cycle or as a nutritional supplement, ginger can ease painful periods and enable you to cope more easily. When combined with other pain relievers, it can provide even better management of symptoms.
Glucosamine is an amino sugar that aids the body’s production of certain proteins and fats necessary for joint tissues like cartilage. Additionally, glucosamine helps form synovial fluid – the protective cushion surrounding joints to reduce friction.
Consuming glucosamine supplements is one of the best ways to treat osteoarthritis and other joint pain disorders, offering pain relief within 4-8 weeks.
Chondroitin is not the only naturally-occurring compound to ease arthritis symptoms, but it’s widely recognized as one of the best. Chondroitin works together with it to promote cartilage healing.
Not only can regular physical therapy prevent and slow cartilage deterioration, it may also ease joint discomfort caused by other joint conditions. Studies have proven its efficacy at relieving joint pain associated with rheumatoid arthritis, fibromyalgia, and other conditions.
Food sources of glucosamine include shellfish, bones, bone broth, fungi and poultry or beef products. If you are sensitive to shellfish products, plant-based glucosamine sulfate sources are an alternative way of getting this essential nutrient.
Another effective treatment option is taking a glucosamine-chondroitin supplement, often in combination with other joint support ingredients for maximum effectiveness. Most supplements contain around 1,500 mg of glucosamine per serving.
Numerous studies have demonstrated the efficacy of supplementing this amino sugar to delay joint disease’s progress, accelerate cartilage production, reduce pain levels, improve mobility and extend joint lifespan – particularly helpful for people living with knee osteoarthritis.
This supplement has been found to be safe in non-diabetics; however, its effects could worsen blood sugar regulation for diabetics; thus it’s recommended that anyone living with diabetes or on insulin consult their healthcare provider prior to taking this supplement.
Glucosamine comes in various forms, with glucosamine sulfate being the best choice for joint health. It’s less likely to cause allergy reactions and easier for absorption than its hydrochloride equivalent; both forms can still provide effective pain and inflammation relief.
SAMe is an important naturally-occurring molecule that your body requires for several essential biochemical reactions, from maintaining cell membrane integrity to aiding production and breakdown of serotonin and dopamine brain chemicals.
SAMe can also be beneficial in managing liver disease and depression. Supplementation can help normalize abnormal SAMe levels to restore their balance.
Researchers have discovered that SAMe can effectively alleviate pain and inflammation while potentially stimulating cartilage repair, working better than anti-inflammatory drugs such as ibuprofen or naproxen. One study involved participants with knee, hip or spine osteoarthritis taking SAMe supplements for four to 12 weeks; their morning stiffness decreased, pain decreased significantly as did swelling; their range of motion improved, range increased, walking pace increased as a result of taking them.
Contrary to NSAIDs, which can have serious side effects, SAMe is safe for adults and children alike. According to one study, it was just as effective at relieving pain and reducing swelling than celecoxib (Celebrex).
To produce SAMe, your body requires adequate protein, vitamin B12 and folate intake from food or supplements. Methionine’s methyl group must then be removed via the methylation cycle process in order to produce SAMe.
Once SAMe leaves the methylation cycle, it can be broken down to produce homocysteine which can then either be remethylated back into methionine or synthesized into glutathione as an antioxidant.
As part of the glutathione production process, any leftover sulfate groups contribute to proteoglycan production – molecules which provide the building blocks for joint cartilage formation. Upon joining SAMe during methylation cycle, these sulfate groups become part of proteoglycan molecules.
But when sulfate groups aren’t properly absorbed by your body, they can build up and damage cells in the tissues surrounding your joints, leading to pain and inflammation. Supplementing with SAMe may help decrease this build-up in joints for lessened discomfort and inflammation.
If you are considering SAMe to increase joint mobility, speak to your physician for the optimal dosage and administration. Studies have proven that taking regular recommended doses of SAMe is safe and effective when combined with healthy eating practices.