How Altitude Training Impacts Joint Health and Injury Prevention

The 1968 Olympics demonstrated the difficulty and value of competing at high altitudes. A Tanzanian farmer struggled with muscle cramps and had to battle against the pain to reach the finish line in a marathon. At the same time, athletes competing in short sprints did exceptionally well. American Dick Fosbury shattered the high jump record.

Altitude training can be beneficial and problematic when it comes to preventing injury and having healthy joints. Working with an expert in altitude training is the ideal way to use this form of exercise for stronger joints and fewer injuries. Would it benefit you, learn more with insights from our Doctor at Premium Sports & Orthopedics.

What Is Altitude Training?

Altitude training is a fitness program where you train at a higher elevation, usually around 7,000 to 8,000 feet above sea level. At a higher elevation, oxygen levels are lower, so you workout while getting less oxygen. Your muscles need oxygen to avoid cramps and overexertion. With altitude or elevation training, you slowly acclimate. 

Your body begins to produce more red blood cells to make up for the lower oxygen. The extra red cells improve athletic performance by making sure tissues throughout the body get enough of the available oxygen.

This form of training also helps acclimate your body to competing in environments with less oxygen. It can help ease inflammation and improve joint health in the process.

Altitude training can take place at a high elevation. There are also oxygen masks that mimic a high-altitude environment to enable you to gain the benefits without having to travel.

What Are the Downsides?

Athletes were asked what bothers them about training or competing at high altitudes. Several things came up as the most common complaints.

At a high altitude, blood pressure does increase a bit. That’s not a problem for most people, but it’s a big reason why working with a doctor is so important. If you already have elevated blood pressure, you need medical clearance before you engage in exercises at a higher elevation.

Sleep quality can decline. You might find that it’s harder to fall or stay asleep. This can impact concentration. 

The most common issue is high altitude sickness. You might have a headache or feel nauseous, tired, and weak. Work with a doctor to make sure you’re not overdoing it or shouldn’t continue.

How Do You Ensure Altitude Training Is Safe and Effective?

Altitude training involves the use of oxygen during a workout.  The idea is to slowly decrease the amount of oxygen until it’s the same as you’d experience at a high altitude. When your muscles aren’t getting the same amount of oxygen, muscle cramps and altitude sickness are possible. You should only do this while working with an experienced doctor. Make sure altitude training goes smoothly by following these four tips.

Add Variety to Your Daily Workouts

You may want to engage in extensive workouts every day, but you need to give your body a break from time to time. If you can’t go a day without training, switch to something slower every couple of days. Your muscles need recovery time, and you want to approach fitness in a manner that doesn’t leave you burnt out. If you start burning out, you’ll find it hard to remain motivated.

Often, motivation is easier to maintain if you mix up the exercises you’re doing. In addition to altitude training where you’re sprinting up an incline and back down, cycling is another good option. You might want to add Yoga once a week. A Yoga program is great for easing stress, focusing on breathing, improving balance, and increasing flexibility. 

Consult With a Sports and Orthopedic Specialist

Don’t start a new training program without talking to a doctor. A medically-designed altitude training program leads to the results you need while also focusing on safety.

When you work with a doctor, you also have insight into other important aspects of altitude training. You need to stay hydrated and make sure you eat properly. You need to recognize the signs of strain so that you don’t overwork your joints and muscles.

Focus on Your Diet, Too

Exercise is great, but don’t overlook the value of a healthy diet. Make sure you’re eating enough protein to help with muscle repair. Antioxidants and fiber found in fruits, vegetables, and whole grains are also important for joint health and easing inflammation.

The general guideline for a person who doesn’t exercise a lot is to multiply your body weight by 0.36 to determine how much protein you need each day. A higher protein intake is recommended when someone is very active. It’s important to maintain muscle strength. This is another reason it’s so important to work with a specialist in sports and orthopedics to ensure you’re providing your body with the fuel it needs during a fitness program.

Take it Slowly

Make sure you start slow. As much as you’d like to exercise as much and as often as possible, you need to adjust your body to the exercises you’re doing and the changing oxygen levels you encounter. By going slowly, you avoid joint injury and muscle strain.

If you’re very out of shape or are recovering after a joint or muscle injury, it’s best to start with around 10 minutes at first and increase the length of your exercise program to 20 minutes. Keep going from there. At the first sign of nausea, pain, or other discomfort, slow down and try to be less vigorous. You don’t want to overdo it.

How Can Premium Sports & Orthopedic Help?

You need a sports medicine specialist to help with altitude training and other ways to improve joint and muscle health. Premium Sports & Orthopedic offers several services that prove beneficial at ending joint pain, strengthening muscles, and reducing the risk of an injury. 

EMS training is one of the best options for improving muscle tone. Gain some of the same benefits by using electrical stimulation to accelerate muscle gain while losing fat. Let electrical pulses cause muscle contractions that help stimulate muscle fiber and maximize every move you make in a workout. Work with a doctor specializing in altitude training and other ways to improve your strength and stamina safely and effectively. 

If you’ve experienced injuries in the past, work with a specialist in sports injury prevention. Physical therapists learn more about your injury and habits to determine the best path forward. The goal is to restore mobility and range of motion without causing additional injury. Premium Sports & Orthopedics often has availability the same day you make an appointment. Use our online scheduler to see a doctor.