In order for our bodies to be able to perform most of our daily routines, we require the ability to bend our limbs. It’s something that most of us take for granted, but this bending requires healthy joint function. Injury and inflammation can occur in any region of the joint and cause short or long-term restriction of movement and pain. Let's explore joint health support strategies to keep your joints healthy.
What is a Joint?
At each point where one bone meets another, there is a joint in our body. Each joint in our arms, legs, feet and hands consists of several pieces, including: a cartilage cushion layer on the end of each bone, surrounded by a fibrous capsule that completely encloses the joint space.
Synovial fluid lubricates joints and allows bones to move smoothly. Some joints contain cartilage discs that provide extra shock absorption. The knees and spinal joints rely on these cushions. Ligaments reinforce joints and limit movement to protect them. These fibrous bands connect bone to bone. Tendons connect muscles to bones and enable movement. Some tendons change direction or cross over bones. Fluid-filled bursae reduce friction and protect these tendons from damage. Remeber that ligaments connect bone to bone. Tendons connect muscle to bone.
Types of Injury
Muscles and joints can become injured during movement. Strenuous or repetitive activities often increase injurt risk. A sprain occurs when a ligament partially or completely tears. Sprains can cause pain, swelling, and bruising. A strain results from muscle overuse or excessive force. Strains may cause cramps, pain, swelling, and reduced mobility. People often call a strain a pulled muscle. Tendons resist tearing because muscles usually stretch first. However, tendon tears and ruptures can occur. Severe injuries may require surgery. Bursitis occurs when a fluid-filled bursa becomes irritated. This condition often causes pain during movement. Tendons can aggravate the inflamed bursa as they slide across it.
Joint Damage
Cartilage acts as a living shock absorber in your joints that cushions and protects your bones from damage during the stresses of daily living, working, and playing. Age, overuse, and injury all cause small tears and other damage to the cartilage in our joints. When the damage happens too frequently, the body is sometimes unable to regenerate damaged tissue fast enough to keep your cartilage, ligaments, and tendons supple and flexible. If this continues over time, the cartilage deteriorates enough for bone to rub directly against bone. This type of irritation results in a condition known as Osteoarthritis.
Exercise to Protect Your Joints
Exercise moves our joints and provides a way to spread the lubricating joint fluid, much like the oil in your car coats the engine. This helps to keep the cartilage soft and flexible and to reduce the risk of injury. Be sure to warm up before starting more strenuous activities and stretch to help prepare the joints and muscles for the tasks ahead. It is important not to lift more than you can manage, and always use proper lifting techniques by squatting down and using your legs to lift heavy loads, while keeping your back straight. In cases of repetitive strain injuries, be sure to make your workplace and home life as ergonomic as possible. Maintain proper posture whenever possible and be sure to listen to your body. Pain is a message to slow down or stop what you are doing! You can always come back to it later.
Diet for Joint Health
To provide the body with the raw materials for tissue repair, it is important to eat sufficient amounts of protein or to use a protein supplement. Juice or eat plenty of raw fruits and vegetables, including beets, garlic and radishes, as each of these is packed with vitamins, minerals and enzymes.
Be sure to drink at least 2L of filtered water to flush waste products from the damaged area and to hydrate the cartilage and provide sufficient joint fluid. To help prevent muscle and joint injury, eat chromium rich foods such as nutritional yeast, lobster and cheese. This ensures a steady supply of blood sugar to working muscles. You can eat wheat germ to provide octacosanol, which prevents strains by increasing muscle oxygenation, and vitamin E, which heals tissue. Eating oats can provide the connective tissue supporting nutrient, Silica.
Joint Health Support
Immediate Treatment of Injury - RICE
Stop the activity immediately after an injury. Follow the RICE method during the first 48 hours. Rest, Ice, Compress, and Elevate the injured area. These steps help reduce swelling and support healing. Apply ice for 15 minutes at a time. Allow the area to warm for 45 minutes before reapplying ice. Repeat this process throughout the day. Support the injured joint to reduce strain. Compression bandages, air casts, and crutches can provide stability. Herbal poultices may help reduce swelling and bruising. Goldenseal, fenugreek, flaxseed, turmeric, and mustard are common options. Use mustard carefully to avoid skin irritation. Topical and oral remedies may also help control pain and inflammation.
Chronic Treatment of Injury
Chronic injuries require different treatment approaches. Treat any re-injury as an acute injury first. Chronic injuries involve ongoing low-grade pain from incomplete healing. Alternating hot and cold therapy often helps. Apply a hot wet towel or warm water to the area. Then switch to an ice towel or cold water. Use a three-to-one-ratio of heat to cold. A common pattern uses three minutes heat and one minute cold. Always finish with cold therapy. Allow the area to warm naturally afterward. These cycles improve circulation and support healing. Avoid prolonged ice exposure to prevent frostbite. If needed, use heat alone to relax tissues. Curcumin, boswellia, and devil's claw may help reduce inflammation and joint pain.
Conventional Treatments
Conventional treatment of muscle and joint injury involves the use of anti-inflammatory medications and pain relievers. These can be effective at taking away the acute symptoms and reducing pain, but they do not help to heal the injured tissue. In fact, the use of such medications may make an individual return to activity too quickly, predisposing the area to re-injury. If you use these medications, please be sure to spend a day off from them before you decide if you are ready to perform any physical tasks with the affected area.
Supplements Support For Joint Health
Hyaluronic Acid (HA)
The cells in our tissues are often connected by an extracellular matrix. In our skin, eyes, and joint tissues, this matrix is made up largely of hyaluronic acid (HA). In fact, HA is one of the main non-fluid components of synovial fluid as well. Not having enough HA can contribute to joint deterioration, and thus supplementation can prevent future problems with joint health by maintaining the cushioning within the joint.
Glucosamine and Chondroitin
Researchers discovered that glucosamine and chondroitin support tendons, ligaments, bones, and synovial fluid. Aging reduces the body's natural production of glucosamine sulfate. This decline can impair joint repair and connective tissue regeneration. Studies show glucosamine and chondroitin may reduce arthritis pain. The 2008 GAIT study reported that 79% of participants experienced at least a 20% improvement. Results from supplementation often take several weeks to appear.
Collagen
Supplementing collagen can provide the body with the essential building blocks required to repair the soft tissues surrounding any injured joints. Collagen types 1 &3 help to maintain your bones and repair damaged tendons and ligaments. Collagen type 2 is used in the production and repair of cartilage in the body. Thus, supplementation with Type II collagen can promote the repair of internal joint structures.
