Joint Pain Remedies
Coach K was plagued by joint pain. You can avoid his fate
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It's hard to imagine the month of March without the Duke Blue Devils and coach Mike Krzyzewski. But it almost happened. "I had severe osteoarthritis pain in my hips that was so intense I honestly considered quitting basketball," he says.
Age wasn't the problem; it was the stress he'd put on his joints during his career, plus some unlucky genetics. Here's what he now tells his players so they can avoid his curse.
1 Listen to your body
"When I had pain, I tried to ignore it -- but that's the worst thing I could have done," he says. "I tell my players to find out why they have pain, and then decide if they should play with it. Swallow your pride and treat it." If you've had chronic pain in your joints for 2 weeks or longer, check with your doctor.
2 Prep for games
"Save your joints and ligaments with exercise before you play a game instead of afterward," Krzyzewski says. This improves bloodflow and activates your muscles, making them more resilient to the stress of sports. For maximum impact, do a joint-saving warmup that works your muscles from multiple angles.
3 Throw yourself off
Exercise helps prevent osteoarthritis in your hips and knees, according to a recent Dutch study. To stave off muscle imbalances that may help trigger the condition, build your stabilizing, smaller muscles with exercises that force you off balance. Single-leg deadlifts or single-arm bench presses are great.
Age wasn't the problem; it was the stress he'd put on his joints during his career, plus some unlucky genetics. Here's what he now tells his players so they can avoid his curse.
1 Listen to your body
"When I had pain, I tried to ignore it -- but that's the worst thing I could have done," he says. "I tell my players to find out why they have pain, and then decide if they should play with it. Swallow your pride and treat it." If you've had chronic pain in your joints for 2 weeks or longer, check with your doctor.
2 Prep for games
"Save your joints and ligaments with exercise before you play a game instead of afterward," Krzyzewski says. This improves bloodflow and activates your muscles, making them more resilient to the stress of sports. For maximum impact, do a joint-saving warmup that works your muscles from multiple angles.
3 Throw yourself off
Exercise helps prevent osteoarthritis in your hips and knees, according to a recent Dutch study. To stave off muscle imbalances that may help trigger the condition, build your stabilizing, smaller muscles with exercises that force you off balance. Single-leg deadlifts or single-arm bench presses are great.
Best new exercise : The wall march
Athletes aren't born; they're built. This exercise from Nick Tumminello, C.P.T., owner of Performance University in Baltimore, builds your acceleration, speed, and explosiveness.
Athletes aren't born; they're built. This exercise from Nick Tumminello, C.P.T., owner of Performance University in Baltimore, builds your acceleration, speed, and explosiveness.
How to do it:
1 Start on your hands and knees about 3 feet from a wall (behind you), with your wrists under your shoulders.
2 Extend one leg straight out, with your foot against the wall no higher than hip level. Using the wall as leverage, do the same with the other leg so it looks like you're standing on the wall.
3 Now march. Bring one leg in toward your torso, hold for 5 to 10 seconds, and then return your foot to the wall and switch legs. Keep your core tight, and head and hips up. Do 3 to 6 reps.
1 Start on your hands and knees about 3 feet from a wall (behind you), with your wrists under your shoulders.
2 Extend one leg straight out, with your foot against the wall no higher than hip level. Using the wall as leverage, do the same with the other leg so it looks like you're standing on the wall.
3 Now march. Bring one leg in toward your torso, hold for 5 to 10 seconds, and then return your foot to the wall and switch legs. Keep your core tight, and head and hips up. Do 3 to 6 reps.
Fix your shake
Drinking a protein shake is a good way to start the day because it satisfies your muscles' need for growth after a night of fasting, says nutritionist Alan Aragon, M.S. But the powder fuel doesn't always go down well. If your stomach is shaken up, try these tweaks.
Mix with water instead of milk. The lactose may be bothering you. And water works just as well.
Didn't work? Try this:
Use whey protein isolate, not whey protein concentrate. The isolate form is filtered more, and has less fat and lactose.
Didn't work? Try this:
Forget the shake -- eat a couple of eggs. They'll provide you with high-quality protein, amino acids, and healthy fat.
Drinking a protein shake is a good way to start the day because it satisfies your muscles' need for growth after a night of fasting, says nutritionist Alan Aragon, M.S. But the powder fuel doesn't always go down well. If your stomach is shaken up, try these tweaks.
Mix with water instead of milk. The lactose may be bothering you. And water works just as well.
Didn't work? Try this:
Use whey protein isolate, not whey protein concentrate. The isolate form is filtered more, and has less fat and lactose.
Didn't work? Try this:
Forget the shake -- eat a couple of eggs. They'll provide you with high-quality protein, amino acids, and healthy fat.
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