For many athletes and whoever lives an active lifestyle elbow pain/elbow joint pain is a common injury. This can be extremely annoying especially if your job includes you throwing punches. In a fight even an inch matters. This could dictate where the fight goes and whether you leave the cage/ring unscathed with your hand raised or the other option….but we won’t even talk about that other option.
Cause Of Injury
Most of the time this injury happens because of over-use of the elbow joint. I punch alot. I’m constantly throwing some sort of punches here and there…sometimes just walking around my house I’m still punching imaginary opponents in front of me. This injury goes by a few names some of them are Golfers Elbow & Tennis Elbow. It does not just affect fighters, golfers or tennis players. Any repetitive wrist, hand or forearm movement has the potential to cause this injury.
Pain & inflammation on the inner side of your elbow will occur, where the tendons of your forearm muscles attach to the bony part on inside of your elbow.
Your elbow may feel stiff and it may hurt to make a fist.
Numbness or tingling. This sensation may radiate into your fingers.
You may not be able to extend your arm full due to the muscles contracting constantly.
- Complete Rest: If you’re getting this type of injury majority of the time you’re probably over-training. Get some rest. Relax for 2-3 days and see how you feel. Learn to listen to your body.
- Physiotherapy; Massage: Go to an RMT (registered massage therapist) and get him to work on the muscles surrounding your elbow. Over time scar tissue begins to develop and an RMT will be able to break it down.
- Fil Oil: Omega 3 Fatty Acids that are in fish oil have been shown to reduce inflammation and even pain. Fish oil also reduces morning stiffness and tenderness.
- Stretching Exercises: Stretching is vital to everything. I stretch every single day. I didn’t always do that….and then I got a sever back injury. This taught me a very valuable lesson so I can’t stress it enough. Stretching is extremely IMPORTANT! Below I will show you some stretching exercises that have worked for me and still do to this day regarding elbow pain.
The last stretching exercise an important thats not shown in the picture is that while you’re doing this stretch your back is straight, shoulders are rounded backwards and your chest is puffed out. This stretch is more for your chest muscles. When these muscles are tight they can also affect the elbow joint. Remember the whole body is connected.
- I strongly recommend ordering this fish oil. It tastes great doesn’t leave an after taste in your mouth and its way better quality than most fish oils on the market.
Testosterone plays a vital role in normal bodily functions. Whether it be males, females, athletes or the average joe. Having normal levels of testosterone is crucial to your health.
It is a lot more than a sex hormone, its receptors are located throughout our bodies including the brain and heart.
Benefits of a Normal Level of Testostrone:
- Maintains muscle mass
- normal formation & stabilization of bone density
- Improves oxygen uptake
- Regulates blood sugar control
- Maintains normal levels of cholesterol
- Supports neurological functioning including memory & concentration
- Mood regulation
- Regulates & improves libido
- Helps to maintain heart health
- Improves competitive drive
- Prevents alzheimer and dementia
As men age around after their 40s their testosterone levels drop about 1%-2% a year. There are fewer signals from the pituitary gland to produce test and a protein called SHBG increases. In simple terms too much of SHBG means less free testosterone available to your body.
Symptoms of Testosterone Deficiency:
- Loss of muscle mass
- Low libido
- Reduced sperm count
- Poor concentration
- Brittle bones
- Small testes, infertility
Natural Ways to Maintain and Boost T-Levels
- Loose fat & Start working out: As your waist size goes up your testosterone goes down. Carrying excessive body fat actually raises your estrogen levels, 2 or 3 extra pounds is not a big issue but if you are carrying 20-30 extra… Men who lift weights regularly experience a 49% boost in free testosterone.
- Have morning sex: Pretty self explanatory. Morning sex = testosterone boost and its a sure way to burn off some extra calories while you are at it.
- Make nuts a daily snack: Eating nuts is good for your nuts. A study published in the International Journal of Medicine revealed that men who consumer monounsaturated fats which are found in nuts and fish had increased amounts of testosterone levels.
- DO NOT OVER-TRAIN! Over-training can become a serious condition where you are actually not helping your body or mind anymore but damaging it. Over-training can lead to serious injuries and depression. Among other things. If you do not allow your body to recuperate and regain its energy back in-between training sessions your T levels can plunge by as much as 40%
- Avoid Alcohol: Conducted in a Dutch study, men who drank excessively have experienced a 7% decrease in their testosterone levels. This is due to the fact that alcohol affects the endocrine system causing your testes to decrease the production of testosterone. If you drink 1 or 2 drinks a night you’re fine.
- Avoid STRESS: Physical or mental stress can quickly depress your testosterone levels. Stress causes cortisol levels to surge which suppressed the bodys natural ability to make and utilize testosterone within tissues. If you are constantly stressed about work, girlfriends or whatever else…change it.
Someone sent me an e-mail asking me about pre-workout supplements and Nitric Oxide (NO2) so I figured I would dedicate my next post to that. Personally I use pre-workout supplements on occasion due to the fact that my days are extremely long and require a lot of energy on my end. From the moment I wake up to the moment I fall asleep I am constantly doing something whether it be training, studying, or working on my business. Never a dull moment. This is just a little something I put together that will give you general knowledge of what Nitric Oxide (NO2) really is and what it does. Also at the end I included the 3 supplements I have used in the past that worked for me. Enjoy
What is Nitric Oxide (NO2) & How does it work?
Nitric Oxide (NO2) is a gas naturally produced by our bodies that acts as a neurotransmitter (it conveys messages between cells). Its primary task is to tell your body to relax and widen its blood vessels. This allows for more oxygen & nutrients to enter the blood stream.
The benefits of these supplements are:
- Enable brain & kidneys to work better with the rest of the body. Creating a mind-muscle connection or being “in the zone”
- Increased Recovery Rates; more oxygen to the muscles = faster recovery rates
- Reduced fatigue levels during high-rep protocols; during high-rep exercises lactic acid builds up in the muscle tissue. Getting more oxygen in the muscle tissue will reduce lactic acid build up & correspondingly fatigue
- Enhanced endurance
- Increased energy
- Increased muscle pump
- Reduced inflammation
Whichever product that you purchase make sure to read the directions and warnings very carefully. Suggested use depends on the product and there are many out there. For myself I take my pre-workout supplement 30-45 minutes before training and I make sure to drink plenty of water. This is very important!
Top 3 currently on the market that I will talk about