5 Steps to Correct Any Muscular Imbalance

So, you might be wondering what exactly is muscular imbalance and what does it have to do with achieving your fitness goals?

Muscular imbalances occur when there are uneven strength levels between certain muscles which creates uneven forces on the joints often resulting in a host of consequences down the road such as joint and muscle pain.

A common example of muscle imbalance is when the hip flexors and quadriceps muscles(on the front of the hip and leg) are stronger than the glutes and hamstrings (on the back of the hip and leg). This often results in knee and/or lower back pain because the hip muscles are weak and so the hip flexors, quadriceps and low back muscles over compensate.

Improperly balanced muscles can lead to other problems such as:

• Poor posture resulting in chronic pain and/or injury


• Faulty movement that create more stress on the body


• Decreased sports performance (running, golf, tennis, basketball, etc...)


• Stronger muscles that compensate for weaker muscles resulting in repetitive stress

The Muscular Imbalance Cycle

Muscular Imbalances > Inefficient Movement > Improper Joint Stress, Decreased Joint Stability > Pain/Injury > Decreased Activity, Weight Gain, Health Problems

5 steps you can use to correct any muscular imbalance

1. Address your muscle imbalances immediately- Muscular imbalances will not correct themselves and the longer you wait to address them the worse they get over time. Just because you may not feel pain now doesn't mean you don't have improperly balanced muscles.

2. Stretch tight muscles daily- This sounds so simple yet most people completely ignore stretching tight muscles because they don't want to deal with them, they're painful to stretch, they don't know how to stretch properly or they don't realize which muscles are tight until an injury occurs.

3. Strengthen weak muscles- Each muscle in your body has an opposing muscle. For example your biceps and triceps are opposing muscles. When one muscle is tight the opposing muscle is typically weak. As time goes on this leads to joint and muscle pain. By strengthening your weak muscles you even out the relationship of opposing muscles and create better muscle balance which helps you avoid pain and injury.

4. Get weekly massages for tight muscles- Either a qualified masseuse can do this or you can use a foam roller or a medicine ball.

5. Consult with a qualified fitness professional with expertise in dealing with muscular imbalances- These individuals can tell you exactly what is out of balance and help you develop a plan to restore muscular balance and eliminate pains or injuries you may already be dealing with.

So, there's 5 steps you can use to help correct any imbalance and eliminate joint or muscle pain. It's not all that difficult to do and it will definitely help you maintain an active lifestyle healthy and pain free.

Correcting muscles imbalances can help eliminate or greatly reduce neck, shoulder, lower back, hip, knee, foot and ankle pain.

Not a bad deal now is it?

The Benefits Of Using A Rebounder

A rebounder is simply a term used for a mini trampoline. The popularity of using this type of device has grown significantly because of all the health benefits associated with using one. People of all ages and health conditions are able to use this apparatus to improve health and fitness.

Rebounders are readily available at sporting good stores, fitness specialty stores, and can be found multiple places online. Choose a model that is sturdy enough with six legs. Models with only four legs can tend to tip over and be dangerous. Choose one where the legs can be unscrewed for easy storage under the bed or in a closet. They are also very affordable, many costing less than a month's membership to a fitness center.

Rebounding can be done by people of all ages and physical abilities because of the low impact on joints. The springs in the system help cushion blows, reducing risks associated with traditional aerobic exercise. Exercises can be as varied as your imagination, but the important thing is to bounce for a period of time to get your heart rate up. There are also numerous videos available to give more regimented workouts by following an instructor.

Using a rebounder stimulates the metabolism, circulates oxygen, and strengthens the heart. It increases the capacity of the lungs and improves muscle tone. It also helps enhance the immune system, aiding in the prevention of illness. This is a great tool to help combat obesity by providing valuable, low impact exercise. Exercise has been shown to reduce tension brought on by everyday stress and pressures. Rebounding enhances this element by being particularly fun. From children to seniors, this type of exercise is greatly enjoyable.

Rebounding can help reduce risk of cardiovascular disease. It can also improve coordination and balance. If you have incontinence problems, rebounding can actually help with this by exercising and strengthening the cells. You can see improved bladder control in a relatively short period of time. It is also an ideal exercise routine for anyone who is recovering from illness or physical ailments such as broken bones or strained muscles. Since bouncing does not work against gravity, there is no undue strain on already damaged muscles and joints. You can help strengthen them without causing more harm.

Rebounding has become widely popular as a form of exercise. There are numerous medical benefits to this type of aerobic exercise as well as the psychological benefits from reducing stress. Because of the low impact, this type of exercise can be performed by people of all ages, weights and physical conditions. This is also one of the most fun forms of exercise. Who doesn't like to bounce?

Core Breathing for Knee Pain With the Art of Walking Mindfully

This program address a type of knees pain caused by weak muscles ability to coordinate between the lower core muscles down to the angle, foot and toes with skeleton leg alignment between feet, ankle and knee and hip title. The knees, in this program, functions to support the upper body ability to transmit lower core generated force down to the top of the knee then pass through the knee joint base on alignment to the lower part of the knee down to the ankle, foot and toes during walking. The skeleton alignment of the knee between upper and lower parts of the leg affects possible of pain in the knee during walking.

If you have knee pain as you walk, but you can walk, there is hope in your ability to walk with little or without pain and create enjoyment during walking. By mindfully using this program 4 parts core breathing to generate strength from the lower core muscle area creates physically strength to be directed to feet, hands and head.

The Art of Walking and the Way of the Breath with mindfulness directs lower core strength and energy to selective muscles that can activate to the whole foot area if directed too. The goal is to shape the foot action in the most effective form to move the body.

Understanding the function of the knee by dividing the leg into two parts above and below the knee. The knee acts like a junction point to transfer force from the hips to the feet yet the feet gives support to the knee. The more you engage the lower core and feet and direct your feet during walking will produce less strenuous presser on the knees.

Finding a method that gives understanding and basic techniques to build your own way to affect your knee pain during walking is a goal. By using the Art of Walking and the Way of the Breath Mindfully give a walker ability to shape the knee during walking.

There is two points that have to be understood at the same time for one to be affective to change knee pain. First is lower core strength if it is weak you do not have muscles strength ability to give the foot muscle strength to walk that place extra stress on the knees. The main ability to make the feet strong is seated in lower core area with the ability to direct muscle tension throughout the legs which gives the knees its ability to do its function in walking.

Second part is how to develop lower core strength effectively requires ability to use that area of the core to bring in breath and exhale breath with range of movement as your walking. The movement range and muscle tension level of the lower core increases possibles to affect feet strength during walking therefore the knees play a different role in walking.

If you have pain in shins and around the knee there is a high chance it is caused be ankle or foot and toes weakness that affect alignment of skeleton between foot and knees and hips.

The other half to the knee challenge is how you direct your feet during walking so the knee muscles are not strained base on how the foot is being used in walking. Finding the most natural way to walk is the goal that make this program art to develop as experience that influences the whole body.

People can walk in many ways with the feet for they can be turn out, in or pointed straight as your walking. Each way has different affects on muscles in the legs that influence knee pressure during walking.

How you walk with your feet affects how the knee area is being used and if it is not the most affective way to walk that will place extra strain on knee joint during walking. Many people over 50 feel pain in their knees and the question what can be done? This program is a energy view point, a person has to keep the lower core and leg muscles toned and skeleton alignment with the most affective way to mindfully walk. The way a person walks is a habit and changing a habit to adjust to aging physical change is just another challenge in life to remind one they exist with a body and not just a mental thought.

Here are some suggestion to change your pain in the knees as your walking. Finding someone that can align the knees with ankle, feet and hips is just a step. Once you have alignment between the three points, hips, knees and feet, then comes how to strength that alignment come next. Understanding why they go out of alignment is a must so you can change the pressure and usage of the knee during walking.

Every one is different but the closer you walk to this program ideas of walking naturally the less pain is possibly. To change how you walk to lower you knee pain is a challenge that requires develop muscle coordinated strength from the hips down the upper part of the knee then lower part of the knee to ankle, foot and toes then how to direct the shape of the foot during movement during walking.

This program has number of suggests to affect muscle coordination strength ability during walking. It begins with core breathing ability to form range of movement in the lower core that will generate strength in that area. If the lower core is weak all the parts of the leg are weak which places more stress on knee joints as you walk.

Start with toes and realize the toes have to have strength and range of movement so there is balance ability as will as force to move. The toes setup balance and directed force and if they are weak your balance is weak your effort is low as you walk. Then foot strength to work the arch in your feet to affect movement of the foot with strength. The arch strength forms the pathway of the ankle to rotate the foot to move the leg up to the hips. Lower core strength is in the hip area and that area provides energy and strength to activate the feet.

Here is an order to the process to walk. The hips holds the lower core strength ability that is transfer down the leg base on muscle tone conditioning and knee to the ankle. The ankle directs the out side of the heel of the foot to begin rotating a long the outside edge of the foot base on the arch to the little toe. The little toe activates the out side muscle of the leg to give strength support the ability to walk tall. Then each toes plays it part to bring foot and strength to ball and big toe that activate the big muscles in the leg in order to push hip forward this forms one part of walking from your feet.

The condition of these parts have to be looked at in order to form judgment about your knees pain and what is possible. Then there is how you move the foot to walk affects the strain on the knees and influences the function ability to move the body. How to think about your feet direction given purpose of movement of the body.

Here is energy point of view, your energy will flow in the direct of your toes. This program address walking by having your toes pointed straight ahead as you walk so your energy force and balance is the strongest as you walk. This is about what creates the strongest walking form in balance and strength. You should stand with toes pointed straight ahead so you start your foot movement to walk.

Suggestion is finding exercises that make toes, foot and ankle muscles engaged and stronger with the lower core muscle in different part of the core breath movement lets the knees be a junction area to transfer force between lower core into the feet area during walking.

The more you link exercises to the lower core and the movement of the foot and toes gives knees ability to keep alignment which will produces less pain. The ability to keep walking is a challenge as you get older but there are so many benefits to be gain in walking.

What lowers strength to the feet and the ability to breath and walk is stress in shoulders muscles. The more emotional stress that is being held in the shoulders the hard to walk effectively and increases the chances of knee pain. Stress and knee pain can be linked together for the more you relax the shoulders the hips and body can have lower muscle tension and move easier in life.

To change stress requires changing the way and how you breath throughout the day for breathing is a learned habit for humans that reflects their emotional physical state of being in the moment.

Hip Osteoarthritis

Osteoarthritis affects a person's joints. The parts of body at maximum risk are the hips and knees. Hips carry the body weight and, over years, the smooth and glistening articular cartilage that helps the hip joint to glide ultimately wears thin. Initially, there is discomfort and stiffness in groin, buttocks, or thighs that increases with activity inflaming the hip joints and reducing rotation, flexibility, and movement.

Osteoarthritis of hips affects both genders equally due to diverse causes such as age, obesity, congenital deformity, injury, or stress. We cannot reverse the effects of Osteoarthritis of the hips but it is important for sufferers to go in for early treatment to reduce discomfort. Consult a doctor to determine the extent of damage and the treatment required. An x-ray will check if the hip joint space has changed or there is any development of bone spurs or abnormalities. If in the early or initial stages, the patient is advised to rest the hip, participate in a physical therapy program, engage in non-strenuous exercises like swimming, water aerobics, or cycling to keep the joint functional and healthy. A hip Osteoarthritis patient can follow a self help plan of sound sleep at night, work on weight reduction by following diet plans, reduce strenuous activity, and generally take it easy. Women need to be extra vigilant because they are more susceptible to hip osteoarthritis. Use a cane or some support when and if movement is painful, and keep in mind that household chores can be shared or done at leisure. Another precautionary measure is wearing appropriate footwear.

Once the disease sets into the advanced mode, hip replacement surgery or arthoplasty is advised to help cure the pain and improve mobility. Surgery is not an instant cure and if both hips are affected it requires patience and a rehabilitation program to pull the muscles in shape. Treatment also depends on the patient's attitudes, daily activities, and anxiety.

All You Need to Know About Arthritis & Rheumatism

Osteoarthritis, the most common chronic arthritis, accounts for half of all cases. Inflammation may occur, but OA is generally considered a non-inflammatory type of arthritis - referred to as degenerative joint disease or "wear-and-tear arthritis".

Osteoarthritis (OA) is most prevalent in the aged and is probably related to the normal aging process (although it is seen occasionally in younger people and some forms have a genetic basis).

The usual symptoms are deep aching pains localized to the joint(s) involved, stiffness after rest, joint swelling and tenderness, a grating sound when the joint is moved, and in later stages bone deformities. The pain is usually present with movement of the joint and relieved by rest. The pain arises in the joint capsule, ligaments, tendons, muscles and bone surrounding the damaged cartilage.

As the disease progresses, the exposed bone tissue thickens and forms bony spurs that enlarge the bone ends. The spurs encroach on the joint space and may restrict joint movement. Patients complain of stiffness on arising that lessens with activity. The affected joints may make a crunching noise as they move. This sound, called crepitus, results as the roughened articular surfaces rub together. The joints most often affected are those of the fingers, the base of the thumb, the big toe, the cervical and lumbar spine, and large weight-bearing joints of the lower limbs (knees and hips).

Current theory holds that normal joint use prompts the release of enzymes that break down cartilage. In healthy individuals, this damaged cartilage is replaced. In people with OA, more is destroyed than replaced. Although its specific cause is unknown, OA may reflect the cumulative effects of years of compression and abrasion acting at joint surfaces (accompanied by excessive amounts of the cartilage-destroying enzymes) which ultimately cause the once smooth articular cartilages to soften, roughen, fray, and erode - resulting in friction. The tendons, ligaments, and muscles holding the joint together become weaker, and the joint itself becomes painful and stiff. There is usually some pain, but little or no swelling.

Biochemically the disease can be initiated by excessive pressure being applied to the joint i.e. in sport or manual work. Inflammation of the cartilage may also be associated with infection, toxic irritation, or by poor nutritional status of bones and surrounding structures. Epidemiologists have also identified hereditary factors which predispose people to osteoarthritis. Other contributing factors include poor diet, obesity, diabetes, a sedentary lifestyle, hypertension, bowel toxicity, hyperuricaemia, hypothyroidism and other endocrine disorders, hyper-insulinaemia, and high estrogen levels. Allergies and chemical sensitivities may also predispose or aggravate osteoarthritis.

The primary chemical change observed is the loss of proteoglycans (a protein sugar or mucopolysaccharide) from the hyaluronic backbone, and is initiated by activation of degenerative enzymes associated with inflammation. These proteoglycans are responsible for cartilage resilience or bounce and their loss from the cartilage results in a stiffer material that is more easily damaged by "wear and tear". Proteoglycans account for 75-80% of normal cartilage, in osteoarthritis proteoglycans are reduced to 35-40%. The increased turnover and eventual loss of proteoglycans from osteoarthritic tissue is a consequence of an increase in chondrocyte metabolism.

At the same time there is some kind of matrix destabilization possibly the result of collagen fibers breaking. Collagen fibers provide the high tensile strength of cartilage. The physical properties are not unlike a mattress which can be compressed but not pulled apart sideways. The collagen/proteoglycan matrix provides the structural framework of the tissue and also forms a fluid compartment for the transport of nutrients, waste products, chemical messengers and hormones, to and from chondrocytes. Whether the breaking of the collagen fibers is a consequence of increased proteoglycan degradation is still not clear.

The degenerative enzymes can be modulated by Bromelain, Quercetin, Rutin, and EFA's. Zinc, Manganese, Magnesium, Calcium, Vitamin D, C, B6, E, Glucosamine, and DLPA are all useful to help with inflammation. This combination of nutrients increases protein, proteoglycan and amino acid synthesis, facilitates repair of ligament and connective tissue, improves and restores bone growth and muscle action, increases blood vessel integrity and supports immune system function.

An acid environment around the joint will also activate these enzymes and thus precipitate the loss of proteoglycan. Chondrocytes are cells within the joint that produce these proteoglycans. Stimulation of these cells by particular nutrients can forestall some of the degenerative changes associated with arthritis. Thus, improving the chondrocytes healing potential is essential in the treatment of osteoarthritis. Bone cells, the osteocytes and osteoblasts, become metabolically very active in osteoarthritis and bone remodeling is evident.

According to allopathy - the course of osteoarthritis is usually slow and irreversible and is thought to be medically untreatable as it was a result of "wear and tear". In most cases, you will be offered symptom control with a mild pain reliever like aspirin, along with moderate activity to keep the joints mobile. Osteoarthritis is rarely crippling, but it can be, particularly when the hip or knee joint are involved. Each year, thousands of people around the world die from the adverse effects of both the anti-inflammatory medications and steroids. To add insult to injury, some research suggests that there is mounting evidence that non-steroidal anti-inflammatory drugs actually cause certain features of osteoarthritis to progress faster - by inhibiting the synthesis of proteoglycans and thus damaging cartilage. Interestingly, Folic acid 6-6.4 mg and Vitamin B12 200ug reduces the need for NSAID's with improvements in hand grip and reduced tenderness in joints.

Osteoarthritis is now understood to be a disease due to the disordered synthesis of proteoglycan and collagen. Both biosynthetic pathways can be regulated by nutritional means, and manipulation with nutritive substances has been shown to have significantly beneficial results in regulating cartilage metabolism and the progression of the disease is slowed or reversed.

A new magnetic therapy is reported to provide significant relief to about 70% of the patients treated. The magnetic fields are assumed to stimulate the growth and repair of articular cartilage and to reverse the effects of OA. Another technique under investigation involves injecting hyaluronic acid into the affected joint cavities. Hyaluronic acid is a natural sulphated polysaccharide that lubricates and cushions the joint. Its viscoelastic nature (kind of like Silly Putty) enables it to bounce back to its original shape after being compressed. Hence, it protects the joint surfaces from further erosion and relieves discomfort.

Obesity increases the risk of developing osteoarthritis by putting undue stress on the joints - knees and hips, for example, will not cause as much discomfort when they have less weight to carry. Some form of gentle exercise, such as swimming, cycling or walking, together with a sensible diet that promotes fat loss, whilst preserving precious lean muscle, will therefore help to prevent osteoarthritis, or minimize symptoms if you already have the condition.

Furthermore, regular exercise can play a vital role in the prevention and treatment of all forms of arthritis. Exercise is essential for reducing pain and retarding joint deterioration and helps to prevent stiffness. But you also need to respect your body's limitations in order for exercise to be beneficial. Exercise helps to keep joints healthy by encouraging the flow of synovial fluid into and out of the cartilage, and strengthens the supporting, protecting structures (muscles, tendons, ligaments) and increases the range of motion, shock absorption, and flexibility of joints. Exercise is important in both the prevention and treatment of arthritis because unused joints tend to stiffen. Proper instruction is essential, since great harm can be done with what could be a normally easygoing activity. Swimming, water exercise, yoga and tai chi have been found to be slow and careful enough to loosen joints without causing additional discomfort.

An extract from New Zealand's green-lipped mussel has been found to contain a glycoprotein which may help treat arthritis. The presence of this compound is thought to indirectly prevent the inflammation which occurs when the body's immune system starts attacking healthy tissue. The glycoprotein achieves this by blocking certain actions of neutrophils, the white blood cells which alert the immune system.

Regenerating the joint cartilage is the first priority in the treatment of osteoarthritis. Liquid bovine tracheal cartilage may be used as it is an anti-inflammatory and aids connective tissue repair. For joint repair to take place the following nutrients are needed for the support of collagen, cartilage and bone: Glucosamine sulphate; Vitamin D; Calcium ascorbate; Manganese chloride; Magnesium hydroxide; MSM; and Zinc gluconate tri-hydrate. These nutrients help reduce inflammation and therefore joint pain, whilst also enhancing the growth and repair of bones. Also retards cartilage erosion and repairs damaged cartilage.

Glucosamine is an amino sugar, a major building block of proteoglycans, and is needed to make the glycosaminoglycans (GAGs), proteins that bind water in the cartilage matrix. Besides providing raw material for the synthesis of proteoglycans and GAGs, glucosamine's mere presence acts as a stimulant to the cells that produce these products, the chondrocytes. In fact, glucosamine has been found to be the key factor in determining how many proteoglycans are produced by the chondrocytes. If there is a lot of glucosamine present, then a lot of proteoglycans will be produced, and a lot of water will be held in its proper place. But if only a little glucosamine is available, fewer proteoglycans will be made, and less of the precious water will be attracted to the area. It appears that altered glucosamine metabolism is part of the background of arthritis. Glucosamine has also been shown to spur chondrocytes to produce more collagen and proteoglycans, and it also normalizes cartilage metabolism, which helps to keep cartilage from breaking down.

Extensive research has been conducted including double-blind studies - conclusions being drawn that glucosamine actually rebuilds the damaged cartilage. It has been proven to be a safe and effective treatment for osteoarthritis. By helping the body to repair damage to eroded cartilage, it helps quell pain and relieve swelling and tenderness, with minimal or no side effects. According to recent biochemical and pharmacological findings, the administration of glucosamine (1500mg) tends to normalize cartilage metabolism, so as to inhibit the degradation and stimulate the synthesis of proteoglycans and, finally, to restore, at least partially, articular function.

Where glucosamine helps to form the proteoglycans that sit within the spaces in the cartilage "netting", chondroitin sulphates act like "liquid magnets", attracting fluid into the proteoglycans - the fluid acts as a spongy shock absorber and sweeps nutrients into the cartilage (Articular cartilage has no blood supply, so all of its nourishment and lubrication comes from the liquid that ebbs and flows as pressure to the joint is applied and released. Without this fluid, cartilage would become malnourished, drier, thinner and more fragile). Besides drawing in precious fluid, chondroitin protects existing cartilage from premature degradation and stimulates the synthesis of new cartilage.

An excerpt from "The Arthritis Cure", by Dr Jason Theodosakis: "To put it briefly, in order to qualify as a truly chondro-protective agent, a compound must be able to

1. Enhance cartilage cell macromolecule synthesis (glycosaminoglycans, proteoglycans, collagens, proteins, RNA, and DNA)
2. Enhance the synthesis of hyaluron (the substance that gives the joint fluid its thick viscosity, providing lubrication between the synovial membrane and cartilage).
3. Inhibit the enzymes that degrade the cartilage cell macromolecules.
4. Mobilise thrombi, fibrin, lipids, cholesterol deposits in synovial spaces, and blood vessels in surrounding joints.
5. Reduce joint pain.
6. Reduce synovitis.

Clinical studies have shown that glucosamine can accomplish objectives 1,2,5, and 6, while chondroitin handles numbers 1,3,4,5, and 6. Their overlapping abilities explain why the glucosamine and chondroitin is such a powerful one-two punch against osteoarthritis."

Strengthening subchondral bone is also very important. Nutrient support for repairing subchondral bone tissue includes therapeutic levels of Microcrystalline hydroxyapatite and Calcium citrate (the most absorbable forms of Calcium) combined with balanced amounts of Magnesium diglycinate, Zinc diglycinate, Manganese diglycinate and other synergistic minerals. Ipriflavone is also valuable. It a form of isoflavonoid that has the ability to activate osteoblasts (bone building cells) and inhibit bone resorption, resulting in enhanced bone formation and increased bone density.

There are many ways to reduce inflammation. Turmeric, Indian Olibanum, and Ginger are a powerful combination of anti-inflammatory herbs, all with potent regulating activity on inflammatory eicosanoids. Turmeric also has a strong antioxidant action to reduce inflammatory triggers. One of the best formula for pain.

A broad spectrum antioxidant would provide the ascorbic acid necessary for collagen synthesis, which is in turn vital to joint repair. There is some evidence to show that antioxidants - Vitamin A, C, and E, plus Selenium - may have beneficial effects on arthritis. High potency marine lipids, Omega 3 essential fatty acids, have been demonstrated to exert anti-inflammatory effects in cases of osteoarthritis.

Meat has a form of fat that encourages inflammatory agents in the body. Fats can regulate eicosanoids, which control inflammation, pain, and other symptoms of arthritis. Reducing the omega 6 oils seems to help. Canola is the best fat to use, since it contains a balance of both omegas, although beware that most canola oil on the market now is genetically modified. Olive oil is also acceptable. Flax oil contains almost twice as much omega 3 fatty acids as does fish oil, and combinations are encouraged.

All tea, coffee, alcohol, and processed foods need to be eliminated. Reduce consumption of highly refined foods, saturated fats, sugar and salt. Increase consumption of whole grain cereals, hard nuts, and apple pectin. These foods are rich in silicon which have been found to be important in bone homeostasis. A healthy diet with fresh fruit and vegetables boosts the immune system and provides the sufferer with extra energy to fight the disease. Use Garlic (inhibits free radical formation) and Kelp (rich source of minerals) in cooking. A free form amino acid complex should be part of the program to help repair tissue. Some form of fiber, such as oat bran or rice bran, should be eaten daily, and the diet should be low in saturated fats. Foods that should be consumed include eggs; onions; garlic or asparagus whose sulfur content helps to remove metals; the amino acid histidine, which is also good for removing metals; green leafy vegetables, which are needed for Vitamin K; fresh vegetables; non-acidic fresh fruits; whole grains; oatmeal; brown rice; and fish.

A good multivitamin is essential to protect from free radical damage and to repair illness and cartilage. The free radical scavenger Super Oxide Dismutase (SOD) is useful both orally and in injection form for the relief of the stiffness, pain, and swollen joints in arthritis. SOD is a member of a group of enzymes found mainly in the fluids inside the cells - it protects against damage by free radicals. DMSO (dimethyl sulphoxide) is another free radical scavenger that relieves the stiffness and pain. Its effects are enhanced when taken with other vitamins and minerals such as A, B complex, C, E, Zinc, and Selenium. 50 % of patients given 600 IU of Vitamin E for a period of 10 days reported an analgesic effect. This effect my be due to may be due to Vitamin E's role in prolonging the life of fibroblasts, and to stabilizing lysosomal membranes, thus inhibiting the release of inflammatory mediators. Vitamin E's role as an antioxidant is also likely to play a significant role. DMSO has also been used topically to treat arthritis. Vitamin E is also good and helps to mobilize the joints. Calcium and Magnesium chelate are essential to prevent bone loss (Magnesium is also required to form the synovial fluid which surrounds the joints), and Silica is needed for Calcium absorption and the connective tissue.

Vitamin B3 increases the circulation to deep tissues by dilating small arteries, and may promote synovial regeneration thus contributing to the reversal of cartilage erosion and synovitis. Niacinamide alone or in conjunction with other water soluble vitamins can improve joint mobility and function. Severely damaged or ankylosed joints do not respond. Vitamin C plus Bioflavonoids is for structural integrity of capillaries and collagen formation, also is a powerful free radical destroyer. Germanium is a powerful antioxidant that also relieves pain. Bromelain, from pineapple, reduces inflammation and aids digestion. DLPA is good for relieving chronic pain. Osteoarthritis may be helped by lipotropes or SAM-e (important in lipid metabolism), which is active in cell membrane fluidity (it is thought that a fatty acid imbalance of the omega 3's and 6's may cause arthritis and other degenerative diseases).

A deficiency of Vitamin B5 results in pathological changes to the joint which closely resemble the changes of osteoarthritis, including the claudication of cartilage, and the formation of osteophytes. Supplementation of Vitamin B5, results in benefits in 7-14 days and cessation of the treatment results in a relapse of symptoms. The mechanism of action of B5 in osteoarthritis may relate to its requirement for the N-acetylation of glucosamine (which requires acetyl CoA) and thus for the synthesis of proteoglycans. Royal Bee Jelly, rich in pantothenic acid, is reportedly helpful.

Vitamin C and D reduce the risk of cartilage loss and disease progression. Deficiency of Vitamin C may be associated with defects in collagen proline hydroxylation, possibly creating repair problems in connective tissue. Thus, Vitamin C may be useful in regenerating cartilage in addition to neutralizing some of the hormones and enzymes associated with inflammation that cause leakage and damage.

For some people who develop arthritis, an allergy or intolerance to particular foods may be a contributing factor. An elimination diet is one of the best ways to identify problem foods, but pinpointing the culprit foods can be difficult and it is best to consult your qualified Health care Practitioner. Red meat, sugar products, citrus fruits, green peppers, eggplant, tomatoes, potatoes, paprika, cayenne pepper, tobacco and salt may all be problems. The nightshade family contain a toxic alkaloid called solanine that some people, particularly those suffering from arthritis, are highly sensitive to. Solanine interferes with enzymes in the muscles, and may cause pain and discomfort. Another group of foods known as salicylates also have been shown to increase inflammation in arthritics. Wheat and milk may also be culprits. Many arthritics seem to improve if digestion is augmented. This can be done by either taking digestive enzymes or apple cider vinegar with meals. Improving digestion and the acidity of the stomach ensures complete breakdown of any antigenic food protein that may exacerbate the condition.

Eating Nettles or drinking Nettle tea (3 cups a day) is an old remedy for arthritis - anti-inflammatory. Herbs that help to ease arthritis include Feverfew (good for pain and soreness), Meadowsweet, Celery seed, and White Willow. Dandelion root and Horsetail tea is recommended for degenerative arthritis. For inflamed hand joints, take a decoction or tincture of Devil's claw. Ginger, Coriander, Cinnamon and Aloe Vera can be used to treat arthritis. Angelica is a good tonic and is warming. Barberry taken as a tea or applied as a compress can be used. Basil can provide relief from the pain of arthritis. Other herbs such as Comfrey, Burdock, Black Cohosh, Valerian root, Chaparral leaves, Gotu kola, Chickweed, Dong Quai, and, Bog bean may help. Alfalfa leaves, Brigham tea, Parsley tea, and Yucca extract (used successfully at the Desert Arthritis Clinic) are also good choices.

For aching joints try a liniment made with Comfrey tincture and a few drops of Black Pepper essential oil. A bath of Arnica tincture, Rosemary, Basil and Lavender to promote relaxation and relieve pain. Slippery elm and Cayenne applied to affected joints as a poultice may provide relief. Rub Calamus oil into the affected joints to improve circulation and drainage. Camphor oil is indicated for the treatment of arthritis also.

Aromatherapy oils can provide soothing aromatic relief. Juniper essential oil in a bath or in a massage blend may be useful - it is stimulating and anti-rheumatic. Petitgrain massaged into the limbs may also be useful for osteoarthritis. Lemon and Cypress essential oils are detoxifying, and can be used in the bath or in a massage to help the body eliminate toxins. Chamomile, Lavender, and Rosemary are anti-inflammatory and pain-relieving; use in local massage or in a compress. Black Pepper, Eucalyptus, Marjoram and Benzoin will improve the circulation in the area. Coriander, Clary sage, Eucalyptus, Ginger, Marjoram, Vetiver, and Cedarwood may also provide relief. Skin brushing may help by stimulating the lymphatic system.

Tissue salts may be useful in conjunction with nutritional and herbal support. Ferr phos may be used in acute attacks with fever, inflammation of the joint which is swollen and red. Painful joints aggravated by motion may also benefit from this remedy. Nat phos when there are acid conditions. May be used alternatively with Nat sulph. Nat mur is if there is creaking of the joints. Mag phos may be of value, alternating with Calc phos, for the relief of pain in osteoarthritis.

Apis is for hot, stinging pain. Arnica may be useful for sprained joints that improve during movement, but worsen after prolonged movement or rest. It also helps with long term joint and muscle complaints such as osteoarthritis. Bryonia may be useful for joint inflammation such as osteoarthritis. It is indicated when stitching pains occur in swollen pale or red joints. Colchicum, when it is worse in warm weather, with inflamed joints, irritability, and sensitivity to touch. Pulsatilla is for when pain moves from one joint to another. Ruta grav is for the treatment of deep aching pain especially in the bones. Rhododendron is for when arthritis is worse in stormy weather. Rhus tox may be used for muscle and joint pain i.e. osteoarthritis, restless legs, stiffness in the lower back, and strains. Symptoms are made worse by cold and damp, and after rest - improving with movement.

Physical therapies such as massage, physiotherapy, osteopathic treatment, and magnetic induction therapy are useful adjuncts in the treatment of osteoarthritis.

Nutritional and Herbal support for Osteoarthritis includes:

Glucosamine 1200 Complex - Glucosamine is a natural substance found largely in cartilage, ligaments and tendons. This product was formulated to give the body the building blocks it needs to help repair cartilage, ligament & tendon damage, while offering an anti inflammatory action.

Omega 3 EFA's - High quality natural Fish Oil is an excellent source of Omega-3 acids, Vitamin A & D & the essential fatty acids EPA & DHA. Provides an anti inflammatory action in the body.

DLPA - Elevates the body's own natural pain killing hormones (endorphins). 400 mg 3-4 x daily for relief of chronic pain 3 wks.

Vitamin C, Quercetin and Bromelain - Bioflavonoids inhibit inflammation thus assisting in relief of chronic pain 3-4 x daily 3 wks.

Tryptophan - Increases pain threshold, may aid sleeping.

Some interesting points on Osteoarthritis:

Hot tubs and baths provide relief. Raw lemon rubs and hot castor oil packs are also extremely beneficial.

Drink steam-distilled water only.

Good posture is also important to prevent stiffness and crippling. Poor posture can cause body weight to be distributed unevenly, placing more stress on certain joints, resulting in unnecessary pain for the arthritic person. Overweight and obesity also affect the weight-bearing joints, which become irritated and stressed by having to carry too much of a load.

Alfalfa, Parsley, Celery seed, Ginger 1-2 grams per day (discourages inflammation and pain), hot Peppers, and Garlic make useful additions to the diet.

The bacteria responsible for Chlamydia non-specific urethritis has been linked as a cause of one form of arthritis in young women. In nearly half of the women with unexplained arthritis who were tested, Chlamydia was found in the joints. Seventy-five percent had raised antibody levels in the blood.

Copper has an anti-inflammatory effect when applied topically and is therefore helpful for arthritis. Copper bracelets leach the copper into the system through perspiration, therefore adding to Copper levels in the blood. Copper chelate rub applied to the affected joint may reduce the inflammation around the joint. Many osteoarthritic patients are Copper deficient and this may have a role in the pathogenesis of the disease as copper is required for the formation of sulfur cross linking in collagen formation. Manganese may repair worn-out cartilage. Zinc, an anti-inflammatory, may relieve some symptoms of arthritis.

Vitamin C is necessary to prevent the capillary walls in the joints from breaking down and causing bleeding, swelling, and pain. Folic acid, Vitamin B12, and Iron may be helpful in treating the anemia that may accompany arthritis. The frequency of liver disorders in arthritic patients may deter the conversion of carotene into Vitamin A. Difficulty in assimilating carbohydrates suggests a Vitamin B deficiency.

Wear correct fitting jogging shoes or massage sandals. This allows for better cushioning of knee an hip joints. Orthotics may be useful to support or correct alignment of ankles and thus posture.

Eat cold water fish (cod, tuna, salmon, trout, mackerel, and sardines) at least 3 times per week. These fish are rich in certain polyunsaturated fats called omega 3 fatty acids. Scientific evidence has now emerged to show that fish oils can prove helpful to arthritis sufferers, and may reduce inflammation if taken regularly. Inflammation is the body's natural reaction to arthritic diseases, causing pain, swelling, redness and heat. Fish oil may also be taken in capsule form. Signs of improvement are usually felt within 2-3 months. Vegetarians may choose Flaxseed oil (1-2 dessertspoons a day) to obtain their omega-3 fatty acids.

Coeliac disease results from a sensitivity to the protein gluten, contained in wheat, oats, barley and rye. Gastro-intestinal discomfort, wind and diarrhea are the usual manifestations although these symptoms need not be present and arthritis or eczema may manifest.

TMJ Mouth Guard - The Not So Effective Way to Treat TMJ

In this article I'll discuss my opinion of a TMJ mouth guard and its effects on the different types of TMJ sufferers. A TMJ mouth guard sound good in theory, and they do work, but they don't fix the problem of TMJ. Most TMJ sufferers actually have weak or damaged joints, and the TMJ mouth guard will provide some pain relief, but can actually further damage the joint if used too often.

A small portion of TMJ sufferers have a stress related form of TMJ. I don't consider this to be true TMJ, as their jaws are not damaged or weak. When people are stressed, they tend to clinch their jaws and bite down. This makes for sore jaw muscles and some jaw pain, which can be fixed with a TMJ mouth guard or some stress relief. Keep in mind that a guard holds your mouth open all night which causes an increase in harmful bacteria of the mouth and can lead to gingivitis over the long term.

A majority of TMJ sufferers have damaged or weak joints because of trauma, or hereditary causes. I don't recommend a mouth guard for these folks. This will further weaken the joint by forcing the mouth open for 8 hours a night. While it may feel good at first, over time, it will hurt to close your mouth and can cause even more pain. I tried a TMJ mouth guard for 4 months, and this is what happened to me. I recommend some TMJ exercises that will not only relieve pain, but will build up the weakened joints and strengthening them to rid yourself of TMJ all together.

Best Herb For Joint Pain Relief

Herbs vs. Drugs for Pain Relief

Joint pain relief is one of the biggest challenges for people who have arthritis or aching joints. Side effects of prescription drugs have proven to be so dangerous that some drugs have even been withdrawn from the market. Natural pain relievers, however, offer arthritis pain relief that is comparable to that of drugs, with the advantage of having little or no negative side effects.

Research in Complementary and Alternative Medicine

The national medical database in complementary and alternative medicine at PubMed (U.S. National Institutes of Health) lists more than 6,000 research articles on arthritis. Hundreds of herbs worldwide have been discovered to relieve the pain of inflammation. Very few of these, however, have yet to become available to the public. Some of the more widely known anti-inflammatory herbs that are generally available as supplements include turmeric (Curcuma longa) and ginger (Zingiber officinale), both of which are in the ginger family, Indian frankincense (Boswellia serrata), Devil's claw (Harpagophytum procumbens), and white willow (Salix alba). The best one, however, continues to be under the radar - i.e., the creosote bush (Larrea tridentata). Research over the past few decades shows that the antioxidant-rich leaf resin of this plant contains unique ingredients that inhibit enzymes in the inflammatory pathway that causes pain.

Mother Nature's Pain Reliever

I have to admit my bias in favor of the creosote bush. I have been doing research on the natural products chemistry of this species for more than 35 years, first as a graduate student and then as a professor. My interest began when I had a conversation with an old rancher in Arizona who told me that the creosote bush was the best herb he ever found for treating his horses for joint pain. All he had to do was make a poultice from leaves and young stems, strap it directly onto the inflamed joint, and watch the inflammation go down. Since then I have come to admire the creosote bush's rich folk medical history among native people in the deserts of the U.S. southwest and adjacent Mexico. Folk medical uses of the creosote bush have paved the way for modern research. Scientific studies confirm what non-scientists have known for centuries. Unique ingredients of the creosote bush bolster this plant's anti-inflammatory power and ability to relieve pain.

How to Use the Creosote Bush for Pain Relief

The simplest method is to apply an old-fashioned poultice. Warm and moisten a handful of leaves and young stems, then put them directly onto the painful joint. Hold the whole thing in place with a bandage. Change every 12 hours. This technique, of course, requires that you have a source of fresh creosote bush leaves. If you live in the southwestern U.S., the plant will be easy to find, because it is the most common shrub in the three main deserts of west Texas/New Mexico (Chihuahuan Desert), Arizona (Sonoran Desert), and California (Mojave Desert). A more practical method for people who do not live in the native habitat of the creosote bush, and even for most people who do, is to use a preparation that is already designed for topical use. This kind of preparation may be a little difficult to find, since most health stores do not carry it. Nevertheless, a quick internet search should yield some good possibilities.

Who is Using Creosote Bush Now?

At the moment, topical preparations have become especially popular among golfers who suffer hand or elbow pain. In my own experience, the slight pain that I used to have in my left hand was a distraction for me when I played golf. Application of a creosote bush spray preparation directly onto the painful joint eliminated that distraction (and took away a great excuse for a bad shot!). A handful of professional athletes in baseball, football, and basketball have also benefitted from creosote bush treatments of sore ankles, knees, elbows, and shoulders. This herb will certainly become more popular for treating joint pain as successful stories such as these become better known.