Training & Nutrition - Ibuprofen as an anti-inflammatory
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11-15-02, 11:33 AM
Cyclists are big on anti-inflammatory meds, so I thought this might be of interest. Personally, I use Naproxen (Aleve).
I recently read that for Ibuprofen (brand names Advil, Motrin) to work as an anti-inflammatory, you need to take 600 mg. The typically recommended dose is one tablet (200 mg. if memory serves). At the 200 mg. level, it simply acts as an analgesic (i.e. a pain killer). So, instead of 1 tablet every 2 hours, take 3 tablets every 6 hours.
Disclaimer: The above information is 3rd hand, from an electronic design geek, well actually, a staff scientist at National Semiconductor. I read it in an article by Bob Pease in Electronic Design magazine. (He hikes in Nepal.) He was told by a doctor, and purportedly checked it out with some research of his own.
Their web page or my server is broke, otherwise I'd post a link. The article was in the Oct 14 issue, "What's All This Doctoring Stuff, Anyhow? (Part 2).
an analogy could be made using poison. If the lethal dose for one poison is a pound, and the second poison kills at a milligram.......and somebody puts a gun to your head and says take one milligram of either poison. Which one would you take? The dose relates to efectiveness, the number by itself, doesn't tell you a thing.
I have tried them all, Naproxen upsets my stomach. If you can, the best thing to do is to cycle them. use for for a while, then a different for a while.
Btw, Salmon has very good anti-inflammatory properties. You should also be aware that eating small to moderate amounts of food tends to make the inflammatory response less severe. Also, enviromental factors (tobacco,booze, pollution, stress) can have a negative impact. Recent research got me taking antioxidants, IMHO, they aid the healing process indirectly.
The recomended dose for antiinflamitory effects is 800 mg TID (thre times a day). MUST be taken with food or you will KILL your stomach!! Some of us can't handle the indigetsion and (runns) that this dose can cause. You will have to experiment to find out what works for you. Be advised, most antiinflamitory drugs will reak havic with your stomach and should ONLY be taken to aleviate active symptoms!! This is not the kind of stuff to take on a regular basis (rotated or not).
This is MY opinion, but it is also shared by my doctor and several other doctors I have discussed the issue with.
Actually one of the best things I have done for my acking arthritic knees is GETTING MY OLD BUTT BACK ON THE BIKE!!
I was sore to day before I rode my bike...after the ride I'm not sore anymore. If you get too sore you're probably over doing it. Slow down and easy spin instead going at it like a madman. Let you're body recover. The easy/light spinning will eventually get your body to produce it's own anti-inflammatory/anti-pain compounds which by the way are a LOT stronger than NSAID's
A very simple source is asprin. I take a few sometimes and it helps. I've never tried anything else (never had any of the drugs mentioned here) but asprin seems to help with recovery although I don't use it on a regular basis, just "once in a while".
11-21-02, 08:50 PM
There is also a link between sleep deprivation and inflammation (excerpted from Life Extension Foundation web site):
"On June 22, 2002, researchers at the annual meeting of the Endocrine Society held in San Francisco reported that sleep deprivation markedly increases inflammatory cytokines. This finding helps explain why pain flare-up occurs in response to lack of sleep in a variety of disorders. According to the researchers, even modest sleep restriction adversely affects hormone and cytokine levels. In this carefully controlled study, sleep deprivation caused a 40% to 60% average increase in the inflammatory marker interleukin-6 (IL-6) in men and women, while men alone showed a 20% to 30% increase in tumor necrosis factor (TNF). Both IL-6 and TNF are potent pro-inflammatory cytokines that induce systemic inflammation (Vgontzas et al. 1999; Vgontzas et al. 2001)."
11-22-02, 05:33 AM
ibuprofen is about the only thing i've used for inflamation and i have had good results.
i used to take 3-4 tablets (200mg each i think) maybe once a week after i started having knee problems about 2 years ago.
then my knee got really bad --- was so swollen during my Pacifc Coast tour that you could't see my knee cap any more! i went to a doctor and wwas prescribed 4 tablets, 4 times a day!! i thought that was excessive, but i did the doesage for about 4 weeks in total.
i was also prescribed high doses of ibuprofen 2 years ago when i had a "bulged disc" in my lower back. again it really helped. without the Ibuprofen i could hardly walk and could not make it up stairs. with it i could ride my bike! it was necessary to reduce the swelling so it could heal and after 3 weeks of almost no activity it was better and i slowly resumed my training (but no running)
i personally have never had stomach problems from ibu. i think the biggest danger is long-term damage to the kidney much like heavy alcohol drinkers -- i understand this is somthing that only long periods of heavy use will cause.
these days i take 3-4 tablets maybe once a month for either aches/pain or swelling (i currently have 3 injured fingers from MTB accidents this summer/fall that often swell)
ibuprofen is probably the drug that i take most frequently (probably more than my asthma medications)
The omega6/omega3 fatty acid balance affects inflammation as omega 6's (vegitable oils,nuts etc)promote inflammation while omega 3 oils(fish,flax etc.)fight inflammation.As modern diets tend to have excessive omega 6's bringing the ratio down to 2/1 from the current 10/1 would be antiinflammitory so the previous advice on salmon was sound as was antioxidents which tend to limit damage caused by inflammation as long as its not excessive.
11-22-02, 11:28 AM
Anyone tried Ibuprofen gel on the joints?
11-22-02, 12:30 PM
Originally posted by wlevey
The recomended dose for antiinflamitory effects is 800 mg TID (thre times a day
s/b no more than twice a day.
11-22-02, 05:18 PM
I take 3 200mg ibu's every single morning for my Carpal Tunnel Syndrome. I usually take it with water, but sometimes with food. No problems on the stomach after 4 years of this. A great side benefit is no more headaches :D
12-09-02, 06:41 PM
I know that they make 1600mg doses of ibuprofen for persciption, thats what my manager said took after she had her wisdom teeth taken out...
I have found that three 200mg advils was enough to help my knee after my last running-related knee injury. However, i found that if I took it for more then a few days in a row, I get the ****s like crazy...has anyone else experienced this problem? That also might be due to the decrease in training I experienced while injured, but I'm not sure if that would have any effect.
12-14-02, 09:01 AM
while ibuprofen has a maximum recommended dose of 800mg (by rx or 4 x 200mg OTC) three times daily.....it is NOT recommended to get up to these dosage levels chronically. ibuprofen does inhibit the prostaglandin production in your body (this protects the lining of your stomach to prevent stomach bleeds, etc) and COULD produced problems long term. that is why most have switched to some of the Rx products like Vioxx or Celebrex. While these drugs have been shown to be equally as effective (and criticized for being exponentially more expensive) they are able to be taken long term without this concern.
There are many ways of reducing inflammation. Ice and/or heat is a great anti-inflammatory agent. Some of the OTC topical prep's can be effective. I am a big fan of periodization for your med's (like your training) whereby you give your body a rest.
if you do take larger doses of ibuprofen or aspirin, watch for a persistent darkened stool (which may mean blood passing from the digestive tract)
01-21-03, 05:39 PM
Years ago, my doctor told me to take 4-5 ibuprophen 3-4 times a day. A friend told me that he was actually telling me how many to take to bring the over-the-counter dosage up to prescription strength. When you have shoulders as bad as mine, you need all the help you can get.
01-22-03, 11:42 AM
Something that all cyclists need to know about NSAID (non-steroidal anti-inflammatory drugs). Ibuprofen, Tylenol, Asprin, and all the others reduce blood flow to the kidneys. Taking a high dose while dehydrated can cause kidney failure.
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