I am diagnosed with Shin Splints and Osgood Shclatters (its where the ligament frequently unattached from itself during running; the ligament gets pulled apart). I have random wrist issues too. My whole life I played sports. From T-ball and Soccer Leagues or Practices on side as a child, to playing basketball, baseball, and lacrosse from 5th-9th Grade, for the exception of basketball which I played from fifth grade to 12th grade; four years in high school (2 years J.V, 2 years Varsity) I was ran cross country for two seasons, one of which I took seriously. I played Lacrosse (defense) in 6th and 9th grade. I even ultimate frisky for a season (few months for fun at school); I boxed, did Karate, and MMA on the Side. I’ve gotten into street fights, not going to lie. I bodybuilded heavily until I began to powerlifting heavily, then I integrated strongman and olympic weightlifting movements. All the running, the Jumping, jump roping and insane amount of lifting (especially heavy Squats and leg exercises, with jumping for working out too( combined with my diagnosed Osgood Shlatters and shin splints really damages and injures my wrists and knees a ton. But I’m working my way back. I decided to create a list of supplements to show you guys supplements, ointments, compression, and advice on joint paint, etc.
List of Suggested Knee Compression: I Suggest casually using knee compression via compression underwear or using the thin knee sleeves CopperFit for casual relaxing compression. For Lifting, I Suggest SBD, or STRong Sloves. Rehband’s are great as well. I like to wear the CopperFit’s under even.
Creams and Ointments, Hemp, Tools, Advice; I also Suggest frequently using Tiger Baum (menthol feeling; cooling pain), Arnica (Pain reduction, joint aid), Aloe (For Dry Skin), Keratin (stronger/healthier skin and skin composure), CBD Joint Muscle Cream (hundreds of studies proving its healing benefits). CBD tinctures are the seemingly most helpful. T-relief is a good brand for Arnica and Aloe cream, by the way. (Smoking Hemp/CBD can be helpful too if you are a smoker, just saying). I suggest taking hot and cold showers before and after you workout (cold first is my personal go to), take heating pads and heat them up; apply them to your knees and low back for muscle relaxation. For pain, ice muscles and injuries or take Ice baths. the Spirit Tiger Tail, Theracane, and various foam rollers of different sizes and types are also helpful tools to dig deep into muscle fascia, and knots. Sports Massages or regular massage therapists, or a clinic, physical therapists, athletic trainers, and chiropractors are all very helpful professionals too. I enjoy Ice Baths too. Even hitting the Steam Room and Sauna can help. Also Stretch Every Day and work on your posture!
List of Suggested Supplements; Their Effects;
- Elderberry: Packed with Vitamins and Antioxidants to Aid Immune System, Lessens bodily stress, protects the heart, helps with bodily inflammation (of joints for example) – derived from flowers and berries.
- Zinc: Bone Metabolism and mineralization, and minimal Protein formation
- D3; Stronger Bones and a healthy immune system but Fat Soluble.
- Magnesium: Helps make protein, bone, and DNA. Also regulates nerve and muscle function.
- Calcium: Helps muscles moves, builds build Stronger Bones, Bone Composition, structure and hardness. Teeth are bone as well. Also required for the protein production.
- Biotin: A B Vitamin otherwise known as Vitamin H, competes our skin, hair and nails, which I suggest to be used on a daily basis for minor protection and healthier skin.
- L-Arginine: An amino acid that increases blood flow so necessary supplements and Nutrients flow throughout the body for effectiveness.
- Collagen: -Protein That is found in bone, skin and muscle. Helps strengthen your skin and. bone.
- Glucosamine Chrondrotin KSM-66: A Strain of the supplement; KSM-66 is the best. It Is used to relax the body of stress
- Rhelora; Natural Well Being
- Rhodiola Rosea; Calms the Body
- L-theanine – an Amino Acid that Produces a sense of bodily relaxation
- Turmeric and Curcumin. An Orange root often uses ad powder for decorating food, however is extremely helpful fun inflammation and pain, can help battle Hay Disease, Cancerous Substance, is a powerful antioxidant. It is fat soluble and also may Help with Arthritis.
- Kelp; Natural sources of Idone; in safe does helps healing damaged cells
- BCAA’s: L-Valine, L-Leucine, L-Isoleucine: Essential proteins for your body to create peptide chains to rebuild stronger muscles.
- Obviously, Whey, Isolate, Casein, Mass-builder and protein with Glucosamine (amino acid for recover) for recovery protein sources.
- Food suggestions: Mixture of Fat-Free,Regular Whole Milk, Almond Milk for Dairy; A source protein and fat to help break down substances like D3. Meet products like Bison and Buffalo are higher in protein, creatine, amino acids than Cows, with less fat too. Also We need healthy fats like Polyunsaturated and monounsaturated fats so we have, subcutaneous fat (fat between skin muscle, protection in a sense before the dispose tissue protection your organs) that fat, just as stated, is often used to protect vital organs controlling muscles that are activated when needed; Potassium, Creatine, etc.
- Some very simple medications to take simply are Tylenol/(Acetopminophen) Advil/Ibuprofen; Over the counter Pain-Relief Meds
- Apple Cider Vinegar; weightless, kills bacteria, skin protection
- BCAA’s help build muscle that is broken down; broken down glucose used in workouts, results in lactic acid and soreness; evidentally resulting in being sore after you lift.
- You breakdown and Restrengthen and rebuild stronger and then bigger muscles, by consuming protein, proper rest afterwards, and –
- #2 BCAA’s can be drank before during or after a workout; BCAA’s are peptide chains that create proteins and are used for energy, so realistically having BCAA’s Before After and During is a great way too build muscle, the more lifting you do, more flexibility/stretching will be needed, but added flexibility can help reduce soreness, tightness, and enable you to perform movements you couldn’t before due to gained mobility after many repetitions and workouts. The reason I speak about this is because muscles produce the force that rotates bones around their axis. Without stronger muscles, you have weaker bones, because there is less muscle protecting it; reducing the ability to rotate bones around their axis within a more powerful manner; without muscle (or having weak muscles) ;
The strengthened muscle and bones/joints/ligaments/skin cannot be as flexible since the muscles are not large enough to produce enough force to rotate your bones around specific axis’ in your body, (top athlete level, obviously all humans have muscle); flexibility in your bones joints ligaments, can be affected by muscle mass due to tightness if one lacks flexibility, as well.
These are all things that have affected and helped my joint pains.
