When you train long enough you eventually understand that sometimes aches and pains are part of the game. A lot of times it isn’t even our training that gives us aches and pains.  You could train with the best form, work in a rep range that is conducive for optimal joint health, but a nagging injury may show up. A lot of joint pain sometimes is simply repetitive wear and tear over time. 

Here are a few simple things that can affect bone and joint health:

• Getting older- As we get older cartilage thins out. Over a period of time the surface of cartilage can change from smooth to very rough, making it easier to damage.
• Getting hurt before-Previous injuries can play a major role in joint and bone health, even minor injuries that you may not remember may have had an effect on bone and joint health.
• Inflammation- When certain areas become inflamed this can affect the structure of your joints. Inflammatory cells can end up causing havoc on bone and cartilage.
• Loss of muscle- Naturally as we age we lose some muscle. If you do not work to maintain some of that muscle your joints and bones end up taking more of a pounding over time, leading to more deterioration.
• Being overweight- The more weight a body has to carry the more stress is placed on bones and joints causing more wear and tear over time.

The human body is an incredible machine but to get the most out of your training, proper bone and joint health is important. One of the best ways to combat a lot of these aches and pains is to make sure you’re doing everything you can for proper bone and joint health.  A second great way to ensure optimum joint and bone health is thru supplementation. Extra supplementation can not only help maintain bone and joint health but also can help relieve pain and discomfort that comes with some aches and pains. Just about everyone has heard of  the benefits of Glucosamine and Chondroitin for joint health and tissue repair. But what about a few lesser known supplements that may be beneficial. Let’s look at a few supplements that may help bone and joint discomfort.

1. Fish Oils: The positive benefits of Fish Oils at times seems almost endless. Everything from being good for your brain to cutting bodyfat has been linked to Fish Oils. Fish Oils are listed here today because of their anti inflammatory abilities. Fish oils contain high amounts of omega 3 fatty acids. Omega 3 fatty acids are great for joint health because they help reduce inflammation that can be associated with some joint pains. Omega 3 fatty acids also play a role in bone healing by helping transport nutrients that promote the regeneration of bone tissue.

Vitamin D: No it does not look crazy or have an exotic sounding name but Vitamin D is a key player in bone health.  Vitamin D could possibly be one of the most overlooked of the “common” vitamins. Resent studies have shown than not only does Vitamin D have  positive effects on the human body  like elevating mood, and energy production but also has been shown to have steroid like effects on muscles. Vitamin D makes this list for it’s ability to aid in bone health. Vitamin D is crucial for bone health because it helps absorb calcium. Calcium is one of the most important ingredients in bone building but can not be properly absorbed in the body with out adequate amounts of Vitamin D. Supplemental Vitamin D may be important because few food contain high amounts of natural Vitamin D.

If optimal fitness is your goal then proper bone and joint health is critical. Today we looked at five lesser known supplements that may have added benefit to proper joint and bone health. If you have current bone or joint issues or just want to take some preventative measures you may want to give one or more of these a try.