Tendonitis from Weight Lifting (A Helpful Guide)

Written by: Nurudeen Tijani

The article below explains the root causes of tendonitis from weight lifting. However, if you want an immediate solution, you can get instant access to TitaniumPhysique. Our video program will guide you to a pain-free lifting experience. Ready to get started?

3d Illustration of a man squatting weights with pain in shoulder, elbow, wrist, hips, knees and foot

KEY TAKEAWAYS


  • Tendonitis from Lifting: Athletes and gymgoers experience tendonitis when lifting weights due to tight muscles that strain and inflame the tendons.
  • Causes of Pain: The root causes of this pain are chronic inflammation, muscle tightness, and subluxation.
  • Injuries and Conditions: Tendon injuries associated with weight training include tendonitis in the shoulder, elbow, wrist, hip, knee, and foot.
  • Treatment and Prevention: To fix and prevent tendon problems, keep muscles pliable through self-myofascial release exercises and supplement with magnesium.
  • Concerns with Traditional Solutions: Traditional remedies alleviate symptoms without addressing the root cause of the pain. Holistic solutions like the TitaniumPhysique Program are designed to treat, fix, and prevent tendon injuries.

Does Weight Lifting Cause Tendonitis?


Yes, lifting weights can cause tendonitis. Tendonitis is a major medical problem in sports due to increased participation in recreational sports such as weight training. Tendon injuries are common in those who do the same exercise activities repeatedly. This is because the tendon becomes strained and inflamed due to overuse. This condition is common among athletes, weight lifers, and those involved in intense physical activities.

Root Causes


What causes tendonitis in weight lifters, and why does it happen? The root causes of this condition are:

  1. Chronic Inflammation
  2. Muscle Restriction
  3. Joint subluxation
Illustration of weight lifting joint inflammation, trigger point knotted muscles and inflamed human spine causing pain

Root Cause #1: Tendonitis and Chronic Inflammation


Weight training strengthens muscles, but it also inflames tendons, joints, and ligaments in the body. The inflammation of tendons produces the "burning" sensation of pain in the shoulder, elbow, wrist, knee, or feet. The burning feeling in the tendons is a sign of acute inflammation.

With time, the body heals, and the tendonitis goes away. However, when the body is unable to recover, and the inflamed tendon and joint pain continue for more than three months, it becomes a chronic inflammatory condition.

Chronic inflammation is a state where the inflammatory process that allows the body to heal is not working. When left untreated, this condition breaks down the body.

Weight-lifting athletes with chronic inflammation experience the following:

Root Cause #2: Muscle Restriction


Muscle restriction occurs when muscle fibers become shortened and are unable to release and lengthen back to their normal state. A traumatic event like lifting a weight too heavy or using a bad form can strain muscles and cause muscle injury. When this happens, the joints around the injured tissue become weaker.

To support the joint, the muscles surrounding the joint shorten, tighten up, and form knots. The muscle gets restricted and becomes dysfunctional.

Tight muscles pull and put tension on the tendons and joints. As a result, it inflames the tendons and creates inflammation in the body, which leads to more pain. Athletes and weight lifters with dysfunctional and restricted muscles experience:

  • Shoulder pain when lifting (for example, during bench press)
  • Wrist pain when lifting
  • Forearm pain when lifting
  • Knee pain during and after squats or lunges
  • Upper and mid-back pain when lifting
  • Lower back pain when lifting
  • Foot and heel pain during exercise
Illustration of musculoskeletal pain and knotted muscle trigger points

Root Cause #3: Joint Subluxation


Restricted muscles pull tighter on the joints. Over time, this causes the joints to move out of their normal position. This condition is known as a subluxation, and it can affect the joints and nervous system in the body, leading to pain. The misaligned joints can stretch and choke the nerves, leading to sharp nerve pain in the body.

Misaligned joints can lead to an irritating "clicking" or popping sound of joints (e.g. shoulders and knees) when lifting weights. Misaligned joints also inflame the tendons and ligaments, creating excessive inflammation that leads to more tendonitis.

Athletes and weightlifters with subluxation experience

  • Back pain from lifting (e.g., during deadlifts)
  • Shoulder pain from lifting (e.g. during bench presses)
  • Knee pain from lifting (e.g., when squatting or after squats)
  • Wrist pain from lifting (e.g., during bicep curls or push-ups)
  • Clicking and popping of patella and knee joint
  • Clicking or popping of shoulder AC joint
  • Neck pain from lifting (e.g., during shoulder shrugs)

Ready to start lifting without pain or injury?

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Nurudeen Tijani, founder of TitaniumPhysique

Conventional Solutions and Remedies


Conventional tendonitis remedies include joint supplements, painkillers (NSAIDs), physical therapy, braces, straps, sleeves, kinesiology tape, oils, creams, "ice and rest." As someone who struggled with chronic tendon injuries from lifting, I've tried the usual conventional treatments during my search to fix this problem.

Are conventional remedies the best treatment for tendonitis? In my research and 10 years of experience as a trainer and bodybuilder, I found conventional remedies produced barely any relief for tendon injuries.

Conventional treatments are ineffective because they can only relieve tendonitis symptoms, not the root cause of weight-lifting tendonitis. As a result, the injury does not heal and often comes back. If you are anything like me and have tried these solutions, I am sure you can relate.

The following is a list of traditional solutions for tendon injuries, as well as their pros and cons.

Tendonitis treatment for pain: anti-Inflammatory gel, painkiller, sports tape and knee sleeves

Anti-Inflammatory Gel, Joint Supplement, Pain Killers, Sports Tape and Knee Sleeves for Joint Aches.

Pros & Cons of Conventional Remedies


R.I.C.E. Method (Rest, Ice, Compress and Elevate)

Pro: The R.I.C.E. protocol can help treat acute tendonitis conditions (pain less than three months old). Weight lifters with acute tendonitis experience a burning sensation of pain in the affected joint after lifting. Applying ice (also known as cold therapy) on the joint after working out reduce inflammation and help the inflamed tendon calm and heal.

Con: R.I.C.E. treats tendonitis symptoms but does not fix the root cause, so the pain usually persists. If your tendonitis is chronic (pain is more than three months old), the R.I.C.E. treatment produces little to no relief.

Joint Supplements & Health Vitamins

Joint supplements and joint vitamins are standard tendonitis treatment options. Most joint supplements contain Methylsulfonylmethane (MSM) and Chondroitin. The cartilage of joints contains MSM and chondroitin. It's generally believed these supplements help ease pain in the joints and promote good joint health.

Pro: Joint supplements can provide temporary relief for acute tendonitis. As such, they are beneficial when used as part of a "maintenance routine" to prevent tendonitis.

ConIn my search to treat and fix my chronic tendonitis, I supplemented with MSM, Chondroitin, Turmeric, and Fish Oil (for years). 

These supplements did not provide relief because they cannot fix the root cause of tendonitis from lifting: chronic inflammation, muscle restriction, and subluxation. According to a 2016 Arthritis & Rheumatology research, MSM and Chondroitin provided no benefit in reducing chronic joint pain.

Anti-Inflammatory Painkillers (NSAIDs)

ProNonsteroidal anti-inflammatory drugs (NSAIDs) or painkillers are another popular tendonitis treatment option. They help reduce acute inflammation in the body. By reducing inflammation, NSAIDs temporarily reduce pain in the body and joints.

Con: Painkillers treat the symptoms and not the root cause of chronic tendonitis: chronic inflammation, muscle restriction, subluxation. As a result, the tendonitis usually returns. Research shows NSAIDs' long-term use can create health issues such as gastrointestinal side effects and kidney disease.

Joint Injections (Cortisone Shot)

ProA cortisone shot is a steroid medication injected into the problem joint. The steroid provides relief by temporarily suppressing inflammatory pain in the affected joints. The relief from a cortisone shot usually lasts for six weeks to six months.

ConThe cortisone shot only suppresses the pain. As a result, when the effects of the steroid wear off, the tendonitis and inflammatory joint pain immediately comes back. Besides, repeated use of cortisone injections creates long-term health side effects such as damaged cartilage, joint infection, and nerve damage.

Pain Relief Oils & Anti-Inflammatory Joint Creams, Spray, Gels

Most topical tendonitis relief options like pain relief oils, creams, sprays, and gels contain MSM or other anti-inflammatory medications.

ProThey can help treat acute tendonitis inflammatory pain (new injuries less than three months old). They can also be useful when used as part of a "maintenance routine" to prevent tendonitis. For example, when used as a lubricant to massage muscles and tendons after a workout.

ConIf your tendonitis is chronic (discomfort or injury is more than three months old), topical pain relief solutions provide little to no relief in reducing tendon pain. Topical pain relief remedies cannot treat the root causes of tendonitis from weight training.

Strength Therapy & Physical Therapy

Unlike tendonitis (i.e. inflamed tendon that creates pain), tendinosis is the degeneration of tendon collagen. Tendinosis results in the loss of strength in the tendon and often lead to tendon rupture.

For example, continually lifting weights with elbow tendonitis (i.e. inflammatory elbow pain) can lead to elbow tendinosis (i.e. degeneration of elbow tendon). First, the tendon starts with micro-tear injuries (tendonitis). As you continue to lift, the tendon worsens and becomes degenerative (tendinosis). Ultimately, this can cause the elbow tendon to rupture.

ProStrength therapy is an essential aspect of tendinosis treatment.

Physical therapy plays a vital role in the treatment of tendinosis, such as shoulder tendonitis, elbow tendonitis, and knee tendonitis. Strength therapy is often required to heal injured tendons and regain full strength for maximum athletic performance.

ConWhen used out of step (often the case), physical therapy can be a waste of time for most people. Before treating tendinosis pain with strengthening exercises, it is necessary to fix chronic inflammation and muscle restriction created by weight training.

Joint Brace, Sleeve, Strap & Support

Other popular tendonitis treatment solutions for weight lifters are joint sleeves, straps, and joint support braces.

Pro: These options help by putting compression on the tendon and joint. As a result, it temporarily reduces pain in the joints during exercise.

ConSleeve, straps and support braces provide temporary relief by covering up the problem, which only prolongs tendonitis. Untreated tendonitis can lead to tendinosis and cause irreversible tendon and joint degeneration.

Sports Tape, Kinesiology Tape (KT Tape) Therapy 

Athletes commonly use sports tape and KT tape to treat tendonitis. They provide support for injured muscles and tendons.

ProWhen applied correctly, they can reduce muscle injury pain, tendonitis, and stabilize affected joints.

Con: Sports tapes and kinesiology therapy (used in the wrong way) cover up the problem, which only prolongs tendonitis. Untreated tendonitis can lead to tendinosis and cause irreversible tendon and joint degeneration.

Pain Relief Patch

There two types of pain relief patch: medicated and non-medicated.

Medicated patches contain nonsteroidal anti-inflammatory medication and are applied directly to the pain area (e.g. lower back) to relieve pain. Non-medicated pain relief patches, like nanotech patches, claim to use nanotechnology to support your body's natural ability to fight pain.

Nanotech patches help the body send signals to the brain to reduce pain by assisting the body to communicate with the brain effectively.

Pro - Medicated Patch: Medicated patches provide temporary tendonitis relief. The relief typically last for a few hours.

Con - Medicated Patch: Medicated patches temporarily mask the pain, which only prolongs the real problem. They do not fix the root cause of tendonitis, so the pain usually persist. Medicated patches can also cause long term gastrointestinal (stomach and gut) side effects.

Pro - Nanotech PatchesThey can be useful when used as part of a "maintenance routine" to prevent tendonitis. For example, when used post-workout to treat acute tendonitis.

Con - Nanotech Patches: They cannot fix the root cause that creates weight training tendonitis (chronic inflammation, muscle restriction and subluxation). So, it provides limited benefit in reducing chronic pain.

Stretching

Like physical therapy, stretching plays a vital role in treating and managing chronic inflammation from weight training. 

ProStretching helps lengthen muscles. It increases nutrients, blood, and oxygen and removes waste from chronic inflammatory muscle and tendons, thereby helping the injury heal faster.

A stretching technique like Kinetic Chain stretching can elongate the connective fascia sheet of a muscle group. In doing so, it helps reduce tension on the tendons within that muscle group. When muscles and tendons are in a healthy lengthened state, tendonitis decreases.

ConLike physical therapy, when used out of step (often the case), stretching does little to relieve tendonitis. Before treating tendinosis pain with stretching exercises, it is necessary to fix the chronic inflammation and muscle restriction created by weight training.

Nurudeen elbow tendonitis before & after wearing elbow sleeves vs working out without elbow sleeves

The remedies above are the typical options available for tendonitis pain and joint discomfort. If you experience tendon injuries, you've probably tried these solutions. They are ineffective because they treat symptoms, not the root cause. It is why that pain never actually heals and comes back. The photo above is a Before and after of me. Left (2016) wearing elbow sleeves to manage chronic elbow pain. Right (2019) - I fixed my tendon injuries using the TitaniumPhysique Program. Let's go over how you can do the same.

Ready to start lifting without pain or injury?

Get instant access to TitaniumPhysique. My program will guide you to a pain-free lifting experience.

Nurudeen Tijani, founder of TitaniumPhysique

The TitaniumPhysique System (A 3-Step Formula for Pain Treatment)


The TitaniumPhysique program is a complete self-treatment program for joint aches, muscle pain, and tendonitis injuries from lifting weights.

I created TitaniumPhysique for athletes and anyone involved in weight training.

It is based on current and extensive scientific research relating to tendinopathy, sports medicine and sports injury, musculoskeletal pain treatment and management, nutrition, supplementation, and, strength therapy and conditioning.

As a bodybuilder who previously struggled with tendonitis, I understand most athletes and weight lifters experience ongoing and concurrent tendonitis conditions (i.e. elbow, shoulder, knee, and back pain, etc.).

The TitaniumPhysique Program is a holistic approach to tendon and muscle injury treatment. It's a simple, easy-to-follow, convenient, sustainable, and highly effective strategy that helped me eliminate injuries from weight training, including pain in my neck, shoulder, elbow, forearm, wrist, upper back, lower back, knee, leg, and foot.

Step 1: Plug The Hole To Get Better


This step resets and repairs the inflammatory process in the body to get better. The inflammatory process controls the body's ability to fight and relieve pain. When the body is in a chronic inflammatory state, everything will be in pain. This step alone can neutralize and stop tendonitis and joint pain fast. If you experience shoulder, elbow, wrist, knee, or Achilles tendonitis when lifting or after lifting weights, this step will neutralize chronic inflammation to allow injured muscles and tendons to heal.

TitaniumPhysique Formula Step 1: Reduce Chronic Inflammation to Eliminate Tendonitis Pain Fast

Step 2: Alkaline To Perform Better


High protein foods and sports supplements create acidity in the body. Becoming alkaline means making sure the pH level of the body is optimal and not acidic. When your body is alkaline, you will have more energy and less pain. Becoming alkaline also helps speed up post-workout recovery by boosting blood circulation and nutrients and reducing acute inflammation of the muscles, tendons, and joints. If you experience pain in the shoulder, elbow, wrist, forearm, back, knee, or foot and heel – this step will help.

TitaniumPhysique Formula Step 2. Go alkaline to perform better. Increase performance and recover faster

Step 3: Release To Feel Better


This step involves muscle release and joint mobility exercises to stimulate repair, neutralize pain, and strengthen problem joints. Using the right self-myofascial release (SMR) tool can help you release tight muscles and provide INSTANT relief, right in the comfort of your home. If you experience any of the following when lifting or after lifting weights, this step will help:

  • Tension, tightness, or stiffness in neck/upper back after lifting
  • Shoulder tendonitns/pain
  • Elbow tendonitns/pain
  • Forearm pain
  • Wrist tendonitis/pain
  • Upper back pain
  • Lower back pain
  • Knee tendonitis/pain (quadriceps and patella tendonitis)
  • Foot or heel pain (Achilles tendonitis and plantar fasciitis)
TitaniumPhysique Formula Step 3. Release restricted muscles to feel better

Fix and Prevent Tendon & Muscle Injuries (3 Steps)


Here's how to implement the TitaniumPhysique program to fix and prevent tendonitis from coming back when you resume lifting.

Step 1: Reduce Inflammation to Get Better


The food you eat is critical in getting rid of inflammatory pain. It is either going to cause and aggravate inflammation in the body or fight pain and provide relief. According to The China Study Solution (the most comprehensive scientific study on nutrition), animal foods and animal food products aggravate inflammation in the gastrointestinal tract.

Combined with the stress frequent and prolonged weight training creates on the tendons and joints, the body unavoidably gets into a chronic inflammatory state. This systemic cycle of inflammatory foods and physical fitness is the number #1 reason most athletes and gymgoers experience chronic inflammatory pain after a few months of weight training.

Joint supplements cannot fix chronic inflammation from lifting weights because it is a systemic problem. To fix chronic pain, you can use a simple two-week whole-food plant-based regimen to reset and eliminate chronic inflammation in the body.

Implementing a whole-food plant-based (WFPB) regimen to reset chronic inflammation does not require becoming a vegetarian or vegan if that is not your goal. It is simply a tool to reset. There is a specific way to use this strategy to get the fastest and best results, especially for athletes focused on building muscles, strength, weight loss, and burning fat. The TitaniumPhysique program provides a step-by-step plan to achieve this.

The food you eat is more important than anything your doctor can give you to cure disease and pain. A plant-based diet can help eliminate joint pain and reverse chronic diseases like arthritis.

The China Study Solution: The Simple Way to Lose Weight and Reverse Illness, Using a Whole-Food, Plant-Based Diet.

Whole-food plant-based (WFPB) can help reduce inflammation and arthritis pain

Is a whole-food, plant-based (WFPB) diet suitable for you? The questions below can assist you in making a decision:

  1. Do you lift weights or work out at least four times a week?
  2. Do you experience dull and achy pain in your elbows while lifting or a burning sensation in your elbows after workouts?
  3. Do you have concurrent symptoms of tendonitis, such as pain in the elbows, shoulders (rotator cuff tendonitis), knees (quadriceps or patellar tendonitis), wrists, or feet/heels?
  4. If you experience tendonitis while lifting, has the pain persisted over three months?
  5. Does your diet primarily consist of protein from animal sources and animal-based products (e.g., chicken, meat, dairy, whey/casein protein)?

If you answered YES to any of the questions above, implementing a WFPB regimen can help reduce inflammation, promote the healing of weight-training tendonitis, and alleviate chronic injuries. Adopting a whole-food, plant-based approach to reset chronic inflammation does not require becoming a vegetarian or vegan unless that is your personal goal. It is simply a tool for resetting.

There is a specific way to use this strategy to achieve fast and lasting results, particularly for athletes and individuals who aim to build muscle, increase strength, lose weight, and burn fat. The TitaniumPhysique Program provides a step-by-step plan to help you accomplish this.

Magnesium Therapy


Magnesium is a potent anti-inflammatory that can help reduce pain. It also plays a vital role in helping muscles relax. Calcium helps muscles contract, and magnesium help muscles relax. When the body has excess calcium (often the case), muscles remain tense. Twitching muscles, muscle cramps and muscle spasms are signs of low magnesium levels in the body.

Magnesium also dissolves calcium and prevents calcification of soft tissues like tendons. Calcification occurs when there is excess calcium in the body. Calcification hardens soft tissues, which can lead to tendonitis and joint pain.

According to The Magnesium Miracle, heavy exercise, sauna therapy and stimulants such as workout supplements (pre-workout) deplete magnesium in athletes. As such, it is crucial for athletes and those involved in weight training to actively replenish magnesium and use the right kind of magnesium to get the therapeutic effect. The TitaniumPhysique Program provides an easy-to-follow plan for magnesium therapy.

"Magnesium is the body's most important anti-inflammatory."

The Magnesium Miracle - Discover the Missing Link to Total Health, By Carolyn Dean, MD, ND

Magnesium therapy can help reduce pain and heal tendonitis

Ready to start lifting without pain or injury?

Get instant access to TitaniumPhysique. My program will guide you to a pain-free lifting experience.

Nurudeen Tijani, founder of TitaniumPhysique

Step 2: Alkaline to Perform Better


Research shows high protein foods and sports supplements create acidity in the body. When your body is alkaline, you will have more energy and less joint pain. Going alkaline is simple. Anyone can take simple steps to become more alkaline and less acidic. Here are four simple ways to become more alkaline.

4 Simple Ways to Alkaline

  1. Wheatgrass and MSM powder. Mix water, wheatgrass, and MSM powder, and you get the perfect alkalizing drink.
  2. Dark leafy green vegetable smoothie. Most vegetables, especially dark leafy greens, beets, and fruits, are alkaline.
  3. Lemon water. The rich alkaline mineral content in lemons produces an alkalizing effect that exceeds the level of citric acid in lemons.
  4. Apple cider vinegar. A mixture of apple cider vinegar, honey, and hot water produces an alkaline shift in the body when taken on an empty stomach.
4 ways to alkaline to body to reduce inflammatory pain

Step 3: Release Restricted Muscles to Feel Better


Chronic muscle injuries and tendonitis cannot heal if the body is in a persistent inflammatory state. After reducing chronic inflammation, we can heal muscle injuries and eliminate tendon pain easier and faster. Restricted muscles pull tighter and put tension on the tendons and joints. Releasing tight muscles increases the elasticity of the muscle and tendon and immediately reduces joint and tendonitis pain. Below is a photo of how I used this step to heal chronic shoulder pain and rotator cuff injury.

Photo collage of Nuruden demonstrating steps to fix shoulder pain, nurudeen with kinosiology tape on shoulder, human musculoskeletal anatomy of shoulder, Nurudeen using manual therapy tool to treat and strengthen shoulder, stretching shoulder

Myofascial Release Tools for Muscle & Tendon Pain


Chronically restricted and dysfunctional muscles usually develop over many years. As such, it is vital to use the correct technique to release these tight muscles. It is also crucial to strengthen the joints of the muscles being released by doing joint mobility exercises to avoid re-injury and regain full strength for maximum performance.

The TitaniumPhysique Program provides full-body joint mobility exercise videos and step-by-step videos on how to release restricted muscles. The following are some of the tools you can use to release dysfunctional and restricted muscles to fix and heal tendonitis.

Pain relief foam rollers for myofascial release
Foam Rollers

The Rumble Roller (RR) and foam roller are vital myofascial release tools. These tools help release and treat restricted and dysfunctional muscles.

The foam roller works best on sensitive muscles, while the aggressive design of the rumble roller allows it to dig deeper and break up adhesions in the muscle. These rollers can help treat shoulder pain, patella tendonitis, Achilles tendonitis and plantar fasciitis.

Theracane for trigger point release
Theracane

The Theracane is highly effective in treating various muscles. I find it particularly useful in treating rotator cuff injury and tendonitis. The Theracane can target and release the infraspinatus, supraspinatus, rhomboids, teres minor, teres major muscles, and levator scapulae. 

When these collective group of muscle get restricted, they cause shoulder pain, neck pain, and upper back pain.

Myofascial release (SMR) tools, massage balls for muscle pain relief
Massage Balls

Massage balls are effective pain relief tools to treat elbow tendonitis, wrist tendonitis, forearm pain, quadriceps and patellar tendonitis, Achilles tendonitis, and plantar fasciitis.

For example, the peanut ball can release the forearm extensors, flexors, and triceps muscles to alleviate forearm, wrist, and elbow pain. The BodyStar ball can release the lower trapezius and rhomboids to fix shoulder blade pain.

Summary


Tendonitis is common in athletes and those engaged in weight training who do the same activities repeatedly. The root causes of weight training tendonitis are chronic inflammation, muscle restriction, and joint subluxation.

Traditional tendonitis treatments like joint supplements, painkillers, joint support braces, and sports tapes are not effective in treating chronic tendonitis. With these treatments, tendonitis comes back and often gets worse.

To fix chronic weight training tendonitis, you need to:

  1. Reduce chronic inflammation
  2. Become more alkaline
  3. Release restricted muscles

The TitaniumPhysique Program is a unique and natural tendon injury solution. The program will show you the fastest way to reduce chronic inflammation, become more alkaline, and release restricted muscles. It can help you fix and prevent shoulder, elbow, wrist, knee, and foot pain (Achilles tendonitis and plantar fasciitis).

Tendonitis can turn your passion for fitness into a chore and rob you of the motivation to work out. Yet, everyone who lifts experience tendonitis at some point. You don't have to give up your passion for weight training because of ineffective conventional remedies.

Ready to get started with TitaniumPhysique? Yes, I'm ready to eliminate pain.

References

• Tendinopathy in Sport
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435934/

• Understanding and Managing Chronic Inflammation
https://www.healthline.com/health/chronic-inflammation

• Tendinitis: Symptoms, causes, and treatment
https://www.medicalnewstoday.com/articles/175596

• Effects of glucosamine, chondroitin, or placebo in patients with osteoarthritis of hip or knee: network meta-analysis
https://pubmed.ncbi.nlm.nih.gov/20847017/

• Combined Treatment With Chondroitin Sulfate and Glucosamine Sulfate Shows No Superiority Over Placebo for Reduction of Joint Pain and Functional Impairment in Patients With Knee Osteoarthritis: A Six‐Month Multicenter, Randomized, Double‐Blind, Placebo‐Controlled Clinical Trial
https://onlinelibrary.wiley.com/doi/full/10.1002/art.39819

• The latest on glucosamine/chondroitin supplements
https://www.health.harvard.edu/blog/the-latest-on-glucosaminechondroitin-supplements-2016101710391

• The China Study Solution: The Simple Way to Lose Weight and Reverse Illness, Using a Whole-Food, Plant-Based Diet, By Thomas Campbell, MD
https://www.google.com/books/edition/The_China_Study_Solution/nrazCwAAQBAJ

• The Magnesium Miracle - Discover the Missing Link to Total Health, By Carolyn Dean, MD, ND
https://www.google.com/books/edition/The_Magnesium_Miracle_Second_Edition/2lBcDAAAQBAJ

• Cortisone Shots
https://www.mayoclinic.org/tests-procedures/cortisone-shots/about/pac-20384794

• Tendinopathy: Why the Difference Between Tendinitis and Tendinosis Matters
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312643/

• Open and Closed Kinetic Chain in Physical Therapy
https://www.verywellhealth.com/open-and-closed-kinetic-chain-296949

• Tips for Limiting Acidic Foods
https://www.healthline.com/health/acid-foods-to-avoid

• Calcification
https://medlineplus.gov/ency/article/002321.htm

• Recognizing the Risks of Chronic Nonsteroidal Anti-Inflammatory Drug Use in Older Adults
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3158445/

• The Acid Alkaline Balance
https://www.pccmarkets.com/sound-consumer/2009-10/sc0910-acid-alkaline/

TitaniumPhysique
More Gains. Less Joint Pain. Guaranteed!

A complete self-treatment program for joint aches, muscle pain, and tendonitis injuries. Created by athletes, for athletes.

TitaniumPhysique Program

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Shoulder pain and injuries
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Hip and lower back pain
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Leg and foot pain

Written by: Nurudeen Tijani

Nurudeen (aka TJ) is passionate about helping people build the body they desire through weight training. He is a physique and fitness trainer, nutritionist, yoga instructor, vegan natural bodybuilder, National Physique Committee (NPC) competitor, and founder at TitaniumPhysique. Nurudeen is a member of the International Association Study of Pain (IASP) and the American Chronic Pain Association (ACPA).

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