Weightlifting can help one build a muscular physique or create a pleasantly toned figure. Weightlifting can also wreak havoc on joints though. Constant pounding of weights day in and day out has led to more than a fair share of lifters complaining of shoulder or knee problems. Having healthy, pain-free joints is crucial for making consistent gains in the gym and for maintaining good health in general.

It’s common for people to think Non- Steroidal Anti-Inflammatory Drugs (NSAIDs) such as aspirin and ibuprofen are the answer when they experience joint discomfort. These types of drugs can help reduce pain and inflammation but are not long-term solutions for avoiding or healing injuries. Plus they potentially inhibit protein synthesis -- which certainly isn’t good when trying to build muscle -- and are associated with other negative side effects as well like stomach ulcers, harm to liver and kidneys, and bruising more easily.

Generally recommended dosages are 500– 1500 mg of glucosamine sulfate and 500– 1200 mg of chondroitin sulfate, one to two times per day.

Methylsulfonylmethane (MSM) is a naturally occurring, organic, sulfur-containing compound related to another sulfur-containing substance, dimethyl sulfoxide (DMSO). MSM appears to inhibit pain impulses that travel along nerve fibers, acting as an analgesic. Because of this property and MSM’s potential anti-inflammatory actions, MSM is often used for combating the symptoms of arthritis, chronic back pain, and carpal tunnel syndrome. Studies have shown that sulfur levels in arthritic joints are lower than in healthy joints, and MSM may help by delivering needed sulfur to the afflicted areas. It may also help to maintain or repair cartilage and reduce allergy symptoms by possibly blocking histamines.

The recommended dosage of MSM varies but is generally 1000–2000mg, one to three times a day. Using MSM cream or gel in addition to the supplement may provide additional benefit.

Bromelain is a collection of protein-digesting enzymes found in pineapple juice and in the stem of pineapple plants. Bromelain has been shown to have a myriad of health benefits including wound healing enhancement, anti-tumor action, cardiovascular and circulatory improvement, and digestive assistance to name just a few. The mechanism of the anti-inflammatory activity is not very well understood, but numerous studies have shown bromelain’s ability to speed healing time and reduce pain following various surgical procedures.

Bromelain is available as a single ingredient product or in combination with other supplementary enzymes. Dosage ranges from 500–2000 GDUs (gelatin digestion units) one to three times a day.

Celadrin is an all-natural product that is a patented, complex blend of special esterified fatty acids derived from bovine tallow oil. Celadrin is reported to decrease inflammation and lubricate cell membranes throughout the body, helping to restore fluids that cushion bones and joints in order to promote flexibility and mobility. The decreased inflammation allows surrounding tissue the opportunity to promote healthy joints.

Celadrin is available in both oral and topical applications. Celadrin cream can be applied directly to affected areas on an as-needed basis, while oral supplementation is typically 350mg, three times a day.

Cissus quadrangularis is a unique blend of vitamins, minerals, and plant sterol compounds that can facilitate the building and strengthening of muscle and bone, help deliver nutrients to tendon related injuries, and soothe the pain of sports related injuries. Studies have shown that Cissus has the ability to speed bone fracture healing and can lead to a much faster increase in bone tensile strength. Most research on Cissus focuses on its bone healing properties; however, Cissus may improve the healing rate of connective tissue in general, including tendons.

Cissus has analgesic effects like the OTC drugs Tylenol and Motrin, which can be harmful when abused and do not help cure the problem. Additionally, Cissus is anabolic and anti-catabolic. It helps suppress cortisol and promotes an increase of blood flow to muscles, causing a pump-like effect.

The typical recommended daily dosage of Cissus is 3 to 6 grams to accelerate fracture healing, although each product contains a different extract of Cissus so it is best to follow the recommended dosage on the products’ labels.