The joints in the human body are used constantly throughout the day and you want to keep them healthy as possible. There are rumours that suggest weightlifting can be bad for your joints due to the stress that is put through them. Hopefully this article will dispel some of the myths and give you a guide on how to correctly weightlift so not to cause short or long-term injuries.
Good or Bad?
Those who weightlift correctly have better joints than those who do not. Using the joint during exercise can be beneficial and help you improve your overall joint care. Quite often those who train properly usually have the diet to go with it which can contribute to good joint care. However those who train with improper form and technique can very easily do serious damage to themselves and this is where the myth has come from. Those who train without correct research or instruction give a bad name to weightlifting; it is a difficult and dangerous lifestyle if you do not properly prepare yourself.
As I mentioned, diet is extremely important not only for building muscle but also for the general recovery of the body after exercise; this includes your joints. Whilst dieting, you have fewer calories for your body to recover with so around this time I would advise training with a lower weight at higher repetitions. This is simply to decrease the likelihood of injury. I would look at ensuring your diet is rich in oils such as rapeseed or olive oil, any oil high in polyunsaturates is great for the joints. Fish can also be a good choice as they contain such oils as omega 3 which can benefit your joints and also lower the inflammation from delayed onset muscle soreness (DOMS) caused by intense exercise.
If you are concerned about your joints and wish to supplement further to give them the best chance of staying healthy, I would advise purchasing glucosamine sulphate. It can be found in most stores or online and is relatively cheap. Personally I would supplement 500mg three times per day for the best results but I would advise researching into this if you wanted to make your own informed decision. Cod liver oil, flaxseed and capsules containing omega 3, 6 and 9 are also a great choice.
Hopefully this has given you a bit of an insight into joint care when weightlifting. Weightlifting will only benefit your joints but if done incorrectly it can lead to possibly serious injury so do your research before you train! Never forget your diet is so important so research your macronutrients and be prepared to change your lifestyle to get optimal results.