Although the UK is not renowned for its long, sweltering summers, when we do get sunshine, we Brits make the most of the longer days and warmer temperatures. With more pleasant weather comes an increase in activity during the summer. It is a great time to become more active – whether that means trying a new activity with friends, boosting your fitness, losing weight, or simply keeping mobile.
With Wimbledon dominating the headlines at the start of summer, it comes as no surprise that tennis is one of the most popular sports taken up by people during these months. However, tennis can be tough on our joints, especially for those who are not used to impact sports.
Ben Searle-Baker, Chiropractor at London Wellness, explains that it isn’t just older patients who can suffer from joint discomfort or pain. He breaks down his top tips for maintaining good joint health – whether you are an exercise aficionado or not – to help you get the most out of your summer fitness:
- Chiropractic – Whether you have a small niggling pain in your Achilles, ankle, joints, or back, a chiropractor can assess whether certain areas of your body have become under- or over-utilised, i.e. whether you are moving with a dysfunctional motor pattern. This can manifest as pain or discomfort in your body. During a spinal screening, a chiropractor will be able to assess why certain joints are becoming painful and suggest treatment and specific lifestyle changes to help get your body functioning in harmony and your joints out of pain.
- Oily Fish or Fish Oils (EPA)
Oily fish, such as salmon, mackerel, sardines, and herring, contains the all-important omega-3 fatty acids, known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). As well as being vital for our brain, heart, skin, and eyes, these omega-3 fats have anti-inflammatory properties, and research suggests they may also have pain-relieving effects. Eating oily fish 2–3 times a week, or taking a good-quality fish oil supplement that is high in EPA daily, may help reduce inflammation associated with sore joints after exercise and keep them supple.
- Vitamin C
Vitamin C is not just important for your immune system; it is also vital for our bodies to produce collagen. This, in turn, helps us produce cartilage – the flexible material that helps cushion our joints. When cartilage wears away, such as in osteoarthritis, joints can become very painful.
Many people would head straight for sugar-laden orange juice to get their vitamin C quota. Instead, it is advisable to eat a wide range of whole vegetables and fruit. Citrus fruit is not the only source of vitamin C. It may surprise you to learn that kale, broccoli, red cabbage, blackcurrants, and kiwis are some of the best sources. Aim for around seven servings of fruit and vegetables a day, with more vegetables than fruit advised to help keep your blood sugar levels stable. The antioxidants in these foods may also have anti-inflammatory properties, helping to keep pain at bay.
- Turmeric
This brightly coloured root is taking the health food industry by storm. Along with its cousin, ginger, turmeric contains curcumin and other curcuminoids – key compounds in turmeric that have numerous potential health benefits, including anti-inflammatory, antiseptic, and antioxidant properties. Taking turmeric with black pepper may help your body absorb curcumin, thanks to black pepper’s key component, piperine. Look out for this combination in juices, smoothies, turmeric teas, or supplements.
- Glucosamine
You’ve probably heard of glucosamine, especially if you have looked into taking supplements. Glucosamine is a building block for cartilage and may help support the synovial fluid in the joints. Studies have found that taking a daily glucosamine supplement may help ease knee pain, particularly in those with a prior injury or osteoarthritis of the knee. Glucosamine has been found to be effective at doses of at least 1,500 mg a day, although it can take three or more months to work fully. However, be patient and persistent. This may be a useful addition to your joint health toolkit.
- Arnica Gel
Topical arnica – a natural remedy – can be a useful addition for aching muscles or joints after sport or walks. It is traditionally used to help relieve muscle and joint pain, reduce stiffness, and help with bruising and strains. There’s a reason why many sportspeople use it after a workout. Arnica may also help with pain – one study involving a group of people with arthritis in their hands found that it was more effective than ibuprofen gel at reducing pain.
- Bone Broth / Collagen
Collagen is a vital building block of cartilage, helping to support our joints. Taking collagen in supplement form may also support good joint health. One study found that taking collagen over six months reduced joint pain in a group of athletes.
Bone broth – now found at many high-street eateries – has become a popular ‘health food’. Bones are rich in nutrients, and well-made bone broth (i.e. animal or fish bones that have been left to simmer for over 24 hours) is a natural source of nutrients and minerals such as calcium and magnesium. The collagen in bone broth is provided primarily by the gelatin released from the bones.
References
- Calder PC. n−3 Polyunsaturated fatty acids, inflammation, and inflammatory diseases. Am J Clin Nutr. June 2006;83(6):S1505–1519S.
- Corder KE et al. Effects of Short-Term Docosahexaenoic Acid Supplementation on Markers of Inflammation after Eccentric Strength Exercise in Women. J Sports Sci Med. 2016 Feb 23;15(1):176–83.
- Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain. 2007 May;129(1–2):210–23.
- Aggarwal BB et al. Curcumin-free turmeric exhibits anti-inflammatory and anticancer activities: Identification of novel components of turmeric. Mol Nutr Food Res. 2013 Sep;57(9):1529–42.
- Henrotin Y, Priem F, Mobasheri A. Curcumin: a new paradigm and therapeutic opportunity for the treatment of osteoarthritis: curcumin for osteoarthritis management. Springerplus. 2013 Dec;2(1):56.
- Braham R et al. The effect of glucosamine supplementation on people experiencing regular knee pain. Br J Sports Med. 2003 Feb;37(1):45–9; discussion 49.
- Clark KL et al. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008 May;24(5):1485–96.