Recommendations - Injuries, aches, and pains
This page contains recommendations for recovering from nagging injuries and/or relieving chronic pain and stiffness, such as arthritis or carpal tunnel. I have successfully used these to recover from a knee injury, reduce back pain, and relieve wrist and shoulder issues related to computer use. That said, I also recommend that you see a physical therapist, as rehabilitative exercises that are specifically tailored to your injury/pain can be critical to recovery as well.
Boswellia
Boswellia is an herbal extract taken from the Boswellia serrata tree. It is common type of incense (frankincense) and also has a long history of use in Ayurvedic medicine for inlammatory disorders. Recent research corroborates the benefits of boswellia for joint pain and osteo- and rheumatoid arhritis. It may also help symptoms of asthma and inflammatory bowel disease, and there is even some evidence for its role in protecting against cancer.
Instructions:
Now that it's available in bulk powder, boswellia is very economical. You can take 1/8 - 1/4 of a teaspoon of powder, 1-3 times per day, mixed into water or a smoothie. (A milk frother is helpful for mixing it into water). If you have an active injury, joint pain, or arthritis, try the higher end of dosing. For maintenance, the lower end may be sufficient. If you prefer capsules take 400-500 mg caps 1-3 times daily. I recently found this to be VERY effective for healing a nagging knee injury and carpel tunnel issues in my wrist and shoulder.
Cost (USA):
$.02 per 1/8 teaspoon
Bioavailable curcumin
Curcumin (contained in turmeric) is a potent anti-inflammatory and anti-oxidant.
Instructions:
Take 1 capsule with food. For active injuries, joint pain, or inflammation, you can take up to 2 capsules twice daily with food.
Cost (USA):
$.10 per capsule
Hydrogen-rich water
There are a wide range of benefits to supplementing with molecular hydrogen (H2), including reduced inflammation. Recent research suggests supplementing with molecular hydrogen can be helpful for arhtritis.
Instructions:
Place 1 tablet in 12-16 oz of water, wait for it to dissolve (60-90 seconds) and drink within 1-2 minutes
Cost (USA):
$.56 per dose
Collagen protein (Grass Fed)
Collagen is excellent for joint health (as well as skin and hair).
Instructions:
Take 2 to 4 tablespoons a day. Flavorless - can be mixed in coffee, tea, smoothies, etc. Easy to digest - can be taken anytime of the day, including in the morning and after workouts.
Cost (USA):
~$1/day (cheaper at iHerb! - click the 'worldwide' button)
Magnesium lotion
Good for relieving muscle soreness from workouts (or other causes).
Instructions:
Massage lotion into muscles. I often use this on my neck and shoulders. It's also been great when my legs are tired and sore from skiing.
Cost (USA):
$0.15 per pump
Cissus quadrangularis
Plant compound that may be helpful specifically for bone issues, such as healing bone fractures and bone bruises. May also help with join health. For joints, I personally find boswellia and curcumin more effective, but everyone responds a bit diffrently, so if you are still having issues after trying those, this is definitely worth a shot.
Instructions:
Take 2 capsules daily wth food.
Cost (USA):
$.40 per day
Wireless trackball
Using a trackball rather than a mouse or trackpad can help to relieve hand, wrist, or shoulder issues associated with computer use.
Instructions:
Use instead of a traditional mouse or trackpad. Will take a couple of days of getting used to.
Cost (USA):
$49