5 Natural Pain Relief Tips for Athletes Over 30
by Scott Hogan, ACE-CPT, COES
If you're constantly battling joint pain and injuries — despite your best efforts to eat right and exercise smart — it's time to change your approach.
After age 30, your joints and muscles have different needs to stay healthy and pain-free. Implement these five tips this week to help reduce exercise-related pain, improve mobility, and build total-body resilience .
1. Lift weights (extremely) slowly.
Studies show that by lifting weights with a slow repetition speed (5 seconds to lower the weight and 5 seconds to lift it) you can rebuild microtears in tendons that lead to tendonitis and repetitive use injuries. 1 Do this at least once per week for each major joint group to ward off tendon pain.
For a full training program based on this principle, read Built from Broken .
2. Repair your collagen base daily.
Supplementing with at least 10 grams of collagen peptides 30 minutes before exercise stimulates the production of new collagen, increases collagen mass in working joints, and bolsters tensile strength of connective tissue. 2 While generic collagen powders may provide some benefit, look for collagen peptides that have been formulated specifically for tendons, ligaments, and cartilage .
3. Improve sleep quality to relieve sore joints.
A study at Boston University’s School of Medicine showed that sleep deprivation worsened pain in those with “widespread pain.” 3 And, those same achy joints reduced sleep quality during the subsequent evening. As you can see, this creates a vicious cycle that is difficult to stop. You can break this cycle by establishing an evening routine that relaxes tense muscles , improves sleep onset time, and optimizes the recuperating benefits of a healthy circadian rhythm.
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4. Pump up your synovial fluid.
Synovial fluid is the lubricating gel that surrounds your joints. Joint pain and stiffness can often be resolved by improving synovial fluid circulation. Start by avoiding long sedentary time periods where synovial fluid circulation becomes stagnant. Also, make an effort to move your body first thing in the morning to boost synovial fluid health after a long night of lying still. 4
5. Use natural supplements for muscle and joint relief.
Instead of OTC options and figurative “band aids” that only address short-term symptoms, use supplements that target the root causes of joint discomfort and failed recovery. Our award-winning joint multivitamin is a good place to start.
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