Juicing & Joint Exercises | Healing and Prevention Methods
I’ve been juicing daily this week to help heal a shoulder joint injury. Giving our body as many fresh nutrients as possible is important for healing! Bone broth is another fave, but more on that later. Below I share with you some concepts for joint health and safety, and juicing for premium joint performance. Taking care of ourselves can sometimes be a full time job! Albeit, SO worth it.
Our body is outstanding. We move in so many different ways and shapes and speeds. But when we are injured or tweaked, healing can take some serious time. The injury can happen in a second, and the recovery can take weeks, months, sometimes even years. That’s why it’s so important to take care of our body ahead of time, as prevention, and also in the case of an injury, to have a shorter recovery time because the body is already healthy and prepped to heal.
Juicing yields a higher nutrient content and is easier and faster to digest and assimilate into the body, providing premium performance and nutrition, especially in the time of healing.
If you’re athletic, taking care of your joints is important. Joints receive less blood flow so it takes longer for them to receive the cellular material to rebuild after a workout. To strength them, it takes consistent work over longer time. I share a few concepts below.
Ok, so here’s the juice recipe I’ve been making:
I use a masticating juicer because it juices greens much more effectively and retains more nutrients because fruits and vegetables aren't shredded with blades, which exposes the produce to air and speeds up oxidation.
My daily juice:
1/2 head of kale
5 green apples
2 inch ginger
5 stalks celery
3-4 carrots
1/2 bunch parsley
2 tomatoes
1/2 bunch dandelion greens
And some days I’m adding in 2-3 cloves of garlic (gives it a little spice) and a few pears and a cup of broccolinis.
The juice is delicious!
When is comes to joint exercise safety, here’s what you need to consider:
Pushing harder, being intense in workouts does NOT help joint strength. Especially if you haven’t trained your joints before. With joints in mind, you need to focus on low intensity, many reps and long term consistency.
Do more volume, with less weight, until you “feel the burn”. The first reps should feel easy!
Tendons and ligaments CAN and do get stronger, but it can takes months and even years for them to strengthen. Joint health and strength is about consistency and a regular routine is mandatory for improvement.
I find more joy in my day when my body doesn’t ache and I feel energized. Making small changes, like drinking a green juice a few times a month, or adding in more exercises for joint health, can make big differences long term. If you want help improving your health, consider working with a personal health coach who can support you on your journey.
Have an awesome day!
Phoebe