Post: #1

OK

So I'm not a big lifter, and don't usually take exercise supplements at all. I just try to eat lots of protein and have lots of fruits and veggies to help keep me healthy. I'm not paleo, but I am a lot more paleo than the average guy. I juice and eat tons of vegetables besides to stay healthy.

I practice Capoeira and Muay Thai, and Capoeira especially involves a lot of movements in a very low base, your knees always being bent, moving around in a low position etc. It puts lots of strain on your knees, and I'm tall so having a longer lever arm means I'm even more susceptible to this.

Anyway, my knees would always hurt after practicing Capoeira. I had muscle soreness in my calf or thigh, but there was a distinct pain in my knees. If I hadn't gone to Capoeira in say 5 days, my knees would be fine, but right after, even things like stairs or simply walking caused some minor pains in my knee that worried me.

I began reading about BCAAs, and about how they are important in exercise because they can be immediately used to repair muscle after working out, stoping your muscles form self-cannibalizing.

I wondered if this was what was happening in my knees, if my muscles were literally self cannibalizing and thus the pain was really torn muscles that never got the chance to heal properly.

I don't take a protein supplement, but I bought some BCAA pills to give it a go this week. Normally after capoeira, for 2 or 3 days I'll have a real pain in my knees. After taking BCAAs before and after training, it seems like they have really helped eliminate this pain. I suppose they really did help my muscles heal much better than just eating a good diet does.

So, good for BCAAs. Hopefully anyone with some lingering joints weakness can try these out and see if you also benefit from them.

Post: #2

I take Xtend, and I love it. I feel like it helps me work out longer and my muscles recover faster. The big 90 serving bottle is usually about $60 on bb.com

Post: #3

(01-26-2013 03:01 PM)Sonsowey Wrote:  Anyway, my knees would always hurt after practicing Capoeira. I had muscle soreness in my calf or thigh, but there was a distinct pain in my knees. If I hadn't gone to Capoeira in say 5 days, my knees would be fine, but right after, even things like stairs or simply walking caused some minor pains in my knee that worried me.

I wondered if this was what was happening in my knees, if my muscles were literally self cannibalizing and thus the pain was really torn muscles that never got the chance to heal properly.

BCAA wont do nothing for you if you have joint pain, i would suggest glucosamine and chondroitin for that.
Also do you wear knee sleeves? I used to have some pain on my right knee, now i dont train without my sleeves anymore. Seems to have helped quite a bit.
For that muscle soreness i would look into your whole routine, sounds like youre putting too much stress on them rather than a nutritional problem.

And that whole you will go catabolic and lose all your muscle right away after training if you dont take your protein, at this point just sounds like marketing to me. There are many studies that show you can even train fasted and wont lose significant muscle mass.

Post: #4

Most commonly I'd see weight-lifters with Patellofemoral Pain Syndrome. Basically this is a maltracking of the patella onto the surface of the femur. You want to stretch (and strengthen!) your quads and work on knee control (perfect an unloaded single leg squat). Evidence now is suggesting that ANY isolated quad strengthening (e.g. leg extensions) will improve pain and tracking of the patella.

If there is associated swelling, clicking, locking or giving way of the knee - I'd recommend seeing a good physical therapist.

Post: #5

(01-27-2013 03:55 AM)dog24 Wrote:  BCAA wont do nothing for you if you have joint pain, i would suggest glucosamine and chondroitin for that.
Also do you wear knee sleeves? I used to have some pain on my right knee, now i dont train without my sleeves anymore. Seems to have helped quite a bit.
For that muscle soreness i would look into your whole routine, sounds like youre putting too much stress on them rather than a nutritional problem.

And that whole you will go catabolic and lose all your muscle right away after training if you dont take your protein, at this point just sounds like marketing to me. There are many studies that show you can even train fasted and wont lose significant muscle mass.

I have never worn a knee sleeve, though it sounds like a good idea.

It's now been 3 or 4 times since I've started taking BCAAs before/after training, and I have to say that I really do notice a difference. Exactly how it's helping, or if it's all in my head, I can't really say. But I was really skeptical before buying them and have been pleasantly surprised.

I will use my whole batch, which should last a month, and then stop, to get a better idea of if it is actually helping.

Post: #6

(01-27-2013 08:33 AM)Prophylaxis Wrote:  Most commonly I'd see weight-lifters with Patellofemoral Pain Syndrome. Basically this is a maltracking of the patella onto the surface of the femur. You want to stretch (and strengthen!) your quads and work on knee control (perfect an unloaded single leg squat). Evidence now is suggesting that ANY isolated quad strengthening (e.g. leg extensions) will improve pain and tracking of the patella.

If there is associated swelling, clicking, locking or giving way of the knee - I'd recommend seeing a good physical therapist.

As you can see, there is tons of opportunity for maltracking of the patella in capoeira:

http://www.youtube.com/watch?v=6H0D8VaIli0

We do plenty of calisthenic leg exercises like leg extensions, but perhaps I should begin lifting weights to strengthen my legs independently.