Prevention of diseases of the musculoskeletal system

Prevention of diseases of the musculoskeletal system

I. Anatomy and physiology of the musculoskeletal system: the basis of understanding of prevention

Before discussing the prevention of diseases of the musculoskeletal system (ODA), it is necessary to understand its structure and functions. ODA is a complex system that provides support, movement and protection of internal organs. It includes bones, joints, muscles, ligaments, tendons and cartilage, which interact to perform various tasks.

A. Bones: Structural Basis

1. Bone structure: The bones consist of a solid outer shell (compact substance) and spongy inside (spongy). Inside the bones is the bone marrow responsible for the formation of blood cells. Bones contain minerals, such as calcium and phosphorus, which give them strength.
2. Bone functions:
   • Support: The bones form the frame of the body, providing support for soft tissues and organs.
   • Movement: The bones serve as the points of attachment for muscles, allowing you to make movements.
   • Protection: The bones protect the internal organs from damage (for example, the ribs protect the lungs and heart).
   • Steaming: Bone marrow produces blood cells.
   • Depot of Minerals: Bones are stored by minerals, such as calcium and phosphorus, which are released into the blood if necessary.
3. Types of bones:
   • Long bones: (for example, the femoral bone, shoulder bone) – provide most of the limbs.
   • Short bones: (for example, the bones of the wrist, bones are pre -transplant) – provide stability and a small range of movements.
   • Flat bones: (for example, the bones of the skull, blade) – protect internal organs and serve as a place of muscle attachment.
   • Incorrect bones: (for example, vertebrae) – have a complex form and perform specialized functions.
4. Bone growth and remodeling: The bones are constantly remodolated, that is, the old bone tissue is destroyed and replaced by a new one. This process is regulated by hormones and physical activity. With age, the bone remodeling rate decreases, which can lead to osteoporosis.
5. Key factors of bone health:
   • Nutrition: Sufficient consumption of calcium, vitamin D, and other necessary minerals.
   • Physical activity: Regular exercises with a bone load (for example, walking, running, dancing) stimulate their strengthening.
   • Hormonal balance: The normal level of hormones, especially estrogen in women and testosterone in men, is important for maintaining bone health.

B. joints: connection and movement

1. Joint structure: Joints are a connection place for two or more bones. They provide skeleton mobility. The joints consist of:
   • Joint cartilage: Smooth cloth covering the ends of the bones, reducing friction during movement.
   • Joint capsule: The shell surrounding the joint containing synovial fluid.
   • Synovial fluid: A lubricant that provides smooth sliding of the bones relative to each other and the nutrition of the articular cartilage.
   • Ligament: Durable strips of connective tissue connecting bones and stabilizing joints.
2. Classification of the joints:
   • Synovial joints: (for example, knee, shoulder, hip) – the most mobile joints containing synovial fluid.
   • Cartilage joints: (for example, intervertebral discs) – provide limited mobility and depreciation.
   • Fibrous joints: (for example, the seams of the skull) – motionless joints that provide a strong bone connection.
3. Joint functions:
   • Ensuring movement: Joints allow bones to move relative to each other, providing a wide range of movements.
   • Depreciation: The joint cartilage and synovial fluid absorb strokes and reduce the load on the bones.
   • Stabilization: The ligaments and muscles surrounding the joint provide its stability and prevent dislocations.
4. Key joint factors:
   • Maintaining optimal weight: Overweight increases the load on the joints, especially the knee and hip.
   • Regular exercises: Moderate physical activity strengthens the muscles surrounding the joints and improves blood circulation in articular tissues.
   • Proper nutrition: Sufficient consumption of anti-inflammatory products and substances, such as omega-3 fatty acids, glucosamine and chondroitin.
   • Avoiding injuries: The correct technique of performing exercises and caution when performing work associated with an increased risk of injuries.

C. muscles: strength and movement

1. Muscle structure: The muscles consist of muscle fibers, which contract, providing movement. The muscles are attached to the bones of the tendons.
2. Muscle types:
   • Skeletal muscles: (for example, biceps, triceps) – are responsible for arbitrary body movements.
   • Smooth muscles: (for example, the muscles of the walls of the internal organs) – are responsible for involuntary movements, such as intestinal motility.
   • Heart muscle: – forms the walls of the heart and ensures its contractions.
3. Muscle functions:
   • Movement: The muscles contract, setting the bone and ensuring the movement of the body.
   • Maintenance of posture: The muscles support the body in an upright position.
   • Heat production: Muscle contraction generates heat, maintaining body temperature.
   • Protection: The muscles protect the internal organs from damage.
4. Muscle contraction mechanism: Muscle contraction occurs due to the interaction of actin and myosin – proteins forming muscle fibers. This process requires the energy received from ATP (adenosine triphosphate).
5. Key muscle health factors:
   • Regular training: Exercises with weights and aerobic exercises strengthen the muscles and increase their endurance.
   • Adequate nutrition: Sufficient protein consumption is necessary for the restoration and growth of muscle tissue.
   • Rest and recovery: Muscles need time to restore after training.
   • Hydration: Sufficient water use is necessary to maintain the normal function of muscles.

D. Liques and tendons: connection and support

1. Blues: Durable strips of connective tissue connecting the bones in the joints. They provide joint stability and limit their movement.
2. Tendons: Durable strips of connective tissue connecting the muscles with bones. They convey the strength of muscle contraction to the bones, providing movement.
3. Functions of ligaments and tendons:
   • Joint stabilization: The ligaments prevent excessive movement in the joints and reduce the risk of dislocations.
   • Power transfer: The tendons transmit the strength of muscle contraction to the bones, ensuring effective movement.
   • Depreciation: The ligaments and tendons absorb strokes and reduce the load on the joints and muscles.
4. Injuries of ligaments and tendons: Stretches and ruptures of ligaments and tendons are common injuries of ODA, especially in athletes.
5. Key factors for the health of ligaments and tendons:
   • Stretching: Regular stretching exercises improve the flexibility of ligaments and tendons and reduce the risk of injuries.
   • Correct technique for performing exercises: Incorrect equipment can lead to overload of ligaments and tendons.
   • Gradual increase in load: A gradual increase in the intensity of training allows ligaments and tendons to adapt to the load.
   • Adequate nutrition: Vitamin C and other nutrients are necessary for the synthesis of collagen, the main component of ligaments and tendons.

E. Cartoon: depreciation and protection

1. Types of cartilage:
   • Hyalin cartilage: (for example, articular cartilage) – a smooth and elastic cartilage that covers the ends of the bones in the joints.
   • Elastic cartilage: (for example, the cartilage of the auricle) is a flexible and elastic cartilage.
   • Fibrous cartilage: (for example, intervertebral discs) – strong and resistant to squeezing cartilage.
2. Carthing functions:
   • Depreciation: The cartilage absorbs strokes and reduces the load on the bones.
   • Supporting smooth sliding: The articular cartilage provides smooth sliding of the bones relative to each other in the joints.
   • Support: The cartilage supports the shape of some organs such as the auricle and the nose.
3. Carthing damage: Cartial damage can lead to pain, stiffness and restriction of movements in the joints.
4. Key factors of cartilage health:
   • Maintaining a healthy weight: Overweight increases the load on the joint cartilage.
   • Regular exercises: Moderate physical activity stimulates blood circulation in cartilage and promotes its restoration.
   • Proper nutrition: Glucosamine and chondroitin are important components of cartilage and can help in its restoration.
   • Avoiding injuries: The correct technique of performing exercises and caution when performing work associated with an increased risk of injuries.

II. Common diseases of the musculoskeletal system: risk factors and development mechanisms

Understanding the common diseases of the ODA is a key aspect of the development of effective prevention strategies.

A. Osteoporosis: Bone fragility

1. Definition: Osteoporosis is a disease characterized by a decrease in bone density, which leads to an increase in the fragility of bones and an increase in the risk of fractures.
2. Risk factors:
   • Age: With age, the density of bone tissue is naturally reduced.
   • Floor: Women are more susceptible to osteoporosis than men, especially after menopause.
   • Family history: The presence of osteoporosis in relatives increases the risk of the disease.
   • Breed: White and Asian women have a higher risk of osteoporosis.
   • Low body weight: People with a low body weight have a lower bone supply.
   • Insufficient consumption of calcium and vitamin D: Calcium and vitamin D are necessary for bone health.
   • Smoking: Smoking reduces bone density.
   • Alcohol abuse: Alcohol abuse can disrupt the formation of bone tissue.
   • Some drugs: Long -term use of corticosteroids can lead to a decrease in bone density.
   • Insufficient physical activity: The lack of physical activity reduces the stimulation of bone formation.
3. Development mechanism: Osteoporosis develops when the destruction of bone tissue occurs faster than its formation. This imbalance leads to a decrease in bone density and an increase in the risk of fractures.
4. Prevention:
   • Sufficient consumption of calcium and vitamin D: It is recommended to consume products rich in calcium (for example, dairy products, green leafy vegetables) and vitamin D (for example, fish oil, eggs). If necessary, you can take calcium and vitamin D.
   • Regular physical activity: Exercises with a bone load (for example, walking, running, dancing) stimulate the formation of bone tissue.
   • Refusal of smoking and abuse of alcohol: Smoking and alcohol abuse reduce bone density.
   • Maintaining a healthy weight: Insufficient weight can increase the risk of osteoporosis.
   • Drug prevention: In some cases, doctors can recommend drugs to prevent bone tissue loss.

B. Osteoarthrosis (arthrosis): Destruction of cartilage

1. Definition: Osteoarthrosis is a chronic joint disease characterized by the destruction of joint cartilage and a change in bone tissue surrounding the joint.
2. Risk factors:
   • Age: Osteoarthrosis is more common in older people.
   • Floor: Women are more susceptible to osteoarthritis than men.
   • Obesity: Overweight increases the load on the joints, especially the knee and hip.
   • Joint injuries: The ongoing joint injuries (for example, fractures, dislocations, ruptures of ligaments) increase the risk of osteoarthrosis.
   • Genetic predisposition: The presence of osteoarthritis in relatives increases the risk of the disease.
   • Repeating movements: Repeating movements or prolonged stay in an uncomfortable position can lead to overload of the joints.
   • Other diseases: Some diseases, such as rheumatoid arthritis and diabetes, can increase the risk of osteoarthrosis.
3. Development mechanism: Osteoarthrosis develops when the joint cartilage is destroyed faster than restores. This leads to the exposure of bones, friction and inflammation in the joint.
4. Prevention:
   • Maintaining a healthy weight: Reducing weight reduces the load on the joints.
   • Regular exercises: Exercises strengthen the muscles surrounding the joints and improve blood circulation in articular tissues. It is important to choose exercises with a low load on the joints, such as swimming, walking and cycling.
   • Correct posture: Maintaining proper posture reduces the load on the joints of the spine.
   • Avoiding injuries: The correct technique of performing exercises and caution when performing work associated with an increased risk of injuries.
   • Using auxiliary means: The use of orthoses, hillars and other auxiliary means can reduce the load on the joints.
   • Proper nutrition: Sufficient consumption of anti-inflammatory products and substances, such as omega-3 fatty acids, glucosamine and chondroitin.

C. Rheumatoid arthritis: joint inflammation

1. Definition: Rheumatoid arthritis is a chronic autoimmune disease characterized by inflammation of the joints and other tissues of the body.
2. Risk factors:
   • Genetic predisposition: The presence of rheumatoid arthritis in relatives increases the risk of the disease.
   • Floor: Women are more prone to rheumatoid arthritis than men.
   • Age: Rheumatoid arthritis most often develops at the ages of 30 to 50 years.
   • Smoking: Smoking increases the risk of rheumatoid arthritis and exacerbates its course.
   • Infections: Some infections can provoke the development of rheumatoid arthritis.
   • Environmental impact: The influence of some environmental factors, such as asbestos and silicon, can increase the risk of rheumatoid arthritis.
3. Development mechanism: With rheumatoid arthritis, the body’s immune system attacks its own tissues, primarily the synovial shell of the joints. This leads to inflammation, swelling and joint pain.
4. Prevention: Since rheumatoid arthritis is an autoimmune disease, its primary prevention is difficult. However, measures can be taken to reduce the risk of developing and slowing down the progression of the disease:
   • Refusal of smoking: Smoking increases the risk of rheumatoid arthritis and exacerbates its course.
   • Maintaining a healthy weight: Obesity can aggravate inflammation in the joints.
   • Proper nutrition: Sufficient consumption of anti-inflammatory products and substances, such as omega-3 fatty acids.
   • Early diagnosis and treatment: Early diagnosis and treatment of rheumatoid arthritis can slow down the progression of the disease and improve the prognosis.

D. Scoliosis: Spine curvature

1. Definition: Scoliosis is a curvature of the spine in the side plane.
2. Risk factors:
   • Idiopathic scoliosis: The most common form of scoliosis, the cause of which is unknown.
   • Congenital scoliosis: It develops due to abnormalities in the development of vertebrae during pregnancy.
   • Neuromuscular scoliosis: It develops due to diseases of the nervous system and muscles, such as cerebral paralysis and muscle dystrophy.
   • Spinal injuries: Trauma of the spine can lead to the development of scoliosis.
   • Other diseases: Some diseases, such as neurofibromatosis and marfan syndrome, can increase the risk of scoliosis.
3. Development mechanism: The mechanism of development of scoliosis depends on its cause. Idiopathic scoliosis is most likely due to a combination of genetic and environmental factors.
4. Prevention:
   • Regular physical activity: Exercises for strengthening the back muscles can help stabilize the spine.
   • Correct posture: Maintaining proper posture can reduce the load on the spine.
   • Early diagnosis and treatment: Early diagnosis and treatment of scoliosis can prevent its progression.
   • Screening: Regular scoliosis, especially in adolescents, can help detect the disease at an early stage.

E. Flat feet: foot deformation

1. Definition: Flat feet is a deformation of the foot, characterized by the flattening of the longitudinal or transverse arch of the foot.
2. Risk factors:
   • Genetic predisposition: The presence of flat feet in relatives increases the risk of the disease.
   • Obesity: Excess weight increases the load on the feet.
   • Wearing improper shoes: Wearing high -heeled shoes or shoes with a narrow toe can lead to the development of flat feet.
   • Foot injuries: The foot injuries, such as fractures and ligaments, can lead to the development of flat feet.
   • Some diseases: Some diseases, such as rheumatoid arthritis and diabetes, can increase the risk of flat feet.
   • Long standing or walking: Long standing or walking on a solid surface can lead to an overload of the feet.
3. Development mechanism: Flat feet develops when the ligaments and muscles supporting the arches of the foot are weakened or damaged.
4. Prevention:
   • Wearing the right shoes: Wearing shoes with good support of the set of the foot and a wide toe.
   • Exercises to strengthen the muscles of the foot: Regular exercises to strengthen the muscles of the foot can help support the arches of the foot.
   • Maintaining a healthy weight: Reducing weight reduces the load on the feet.
   • Using orthopedic insoles: Orthopedic insoles can help support the arches of the foot and reduce the pain.
   • Avoiding prolonged standing or walking on a solid surface: Avoiding prolonged standing or walking on a solid surface can reduce the load on the feet.

III. ODA Disease Prevention Strategies: Active Life and Healthy Eating

Effective prevention of ode diseases requires an integrated approach, including an active lifestyle, healthy nutrition and compliance with safety rules.

A. Physical activity: the key to the health of the ode

1. Regular exercises: Regular exercises strengthen muscles, bones and joints, improve blood circulation and flexibility. It is recommended to engage in physical activity at least 150 minutes a week of moderate intensity or 75 minutes per week of high intensity.
2. Types of exercises:
   • Exercises with a bone load: (for example, walking, running, dancing) – stimulate the formation of bone tissue and prevent osteoporosis.
   • Exercises for strengthening muscles: (for example, weight lifting, exercises with its own weight) – strengthen the muscles surrounding the joints and improve their stability.
   • Flexibility exercises: (for example, stretching, yoga) – improve the flexibility of the joints and reduce the risk of injuries.
   • Exercise of equilibrium: (for example, Tai-chi, yoga)-improve balance and reduce the risk of falls, especially in the elderly.
3. Recommendations on physical activity for different age groups:
   • Children and adolescents: It is recommended to engage in physical activity at least 60 minutes a day.
   • Adults: It is recommended to engage in physical activity at least 150 minutes a week of moderate intensity or 75 minutes per week of high intensity.
   • Elderly people: It is recommended to engage in physical activity adapted to their physical capabilities to maintain strength, flexibility and balance.
4. Rules for safe training:
   • Warm up: Before each training, it is necessary to warm up to prepare muscles and joints for the load.
   • Correct technique for performing exercises: Incorrect technology can lead to injuries.
   • Gradual increase in load: A gradual increase in the intensity of training allows the body to adapt to the load.
   • Hitch: After each training, it is necessary to carry out a hitch to relax muscles and restore heart rhythm.
   • Listen your body: If pain occurs, it is necessary to stop training and consult a doctor.

B. Food: building materials for ode

1. Calcium: Calcium is the main component of bone tissue. It is recommended to consume products rich in calcium (for example, dairy products, green leafy vegetables) or take calcium additives, if necessary.
2. Vitamin D: Vitamin D helps the body absorb calcium. It is recommended to consume products rich in vitamin D (for example, fish oil, eggs) or take vitamin D additives, especially in winter.
3. Protein: Protein is necessary for the restoration and growth of muscle tissue. It is recommended to consume foods rich in protein (for example, meat, fish, eggs, legumes).
4. Omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties and can help reduce pain and inflammation in the joints. It is recommended to consume foods rich in omega-3 fatty acids (for example, oily fish, linseed oil).
5. Vitamin C: Vitamin C is necessary for the synthesis of collagen, the main component of ligaments, tendons and cartilage. It is recommended to consume products rich in vitamin C (for example, citrus fruits, berries, vegetables).
6. Antioxidants: Antioxidants protect the body cells from damage caused by free radicals. It is recommended to consume foods rich in antioxidants (for example, fruits, vegetables, green tea).
7. Meding recommendations for the prevention of ode diseases:
   • Balanced nutrition: The use of a variety of food containing all the necessary nutrients.
   • Weight control: Maintaining a healthy weight reduces the load on the joints.
   • Limiting the consumption of salt, sugar and processed products: These products can contribute to inflammation in the body.
   • Sufficient water consumption: Enough water use is necessary to maintain the normal function of the joints and muscles.

C. Ergonomics: Caring for the spine and joints at the workplace

1. Correct posture: Maintaining proper posture reduces the load on the spine and joints.
2. Organization of the workplace:
   • Table height: The height of the table should be such that during operation the elbows are bent at an angle of 90 degrees.
   • Chair height: The height of the stool should be such that the feet are completely touched by the floor.
   • Monitor position: The monitor should be at the eye level to avoid tilt of the head.
   • The position of the keyboard and mice: The keyboard and the mouse should be at the length of the outstretched arm to avoid overvoltage of the muscles of the shoulders and neck.
3. Regular breaks: Regular breaks (every 20-30 minutes) are necessary for warming up muscles and joints.
4. Correct weight lifting: When lifting weights, it is necessary to bend your knees and hold your back straight.
5. Ergonomics recommendations for different professions:
   • Office workers: The correct organization of the workplace, regular breaks and exercises for warming up muscles and joints.
   • Drivers: Proper landing, adjustment of the seat and steering wheel, regular stops for warm -up.
   • Physical labor workers: The use of the correct weight lifting technique, wearing protective equipment, regular breaks.

D. Prevention of injuries: Protection of the ode from damage

1. Compliance with safety rules: Compliance with safety rules at the workplace, at home and on the road can help prevent ode injuries.
2. Wearing protective equipment: Wearing protective equipment (for example, helmets, knatwinds, slabs) during sports and performing work associated with an increased risk of injuries.
3. Correct technique for performing exercises: Incorrect technology can lead to injuries.
4. Caution when performing work associated with an increased risk of falls: The use of safety devices, wearing non -performance shoes.
5. Regular vision of vision: Poor vision can increase the risk of falls.
6. Learning the rules for providing first aid: Knowledge of first aid rules can help prevent complications after ode injuries.

E. Refusal of bad habits: smoking and abuse of alcohol

1. Smoking: Smoking reduces the density of bone tissue, worsens blood circulation in the joints and muscles and increases the risk of developing ODA diseases.
2. Alcohol abuse: Alcohol abuse can disrupt the formation of bone tissue, worsen coordination of movements and increase the risk of falls.

IV. Specific prevention strategies for different population groups

Preventive measures should take into account age -related features, gender, professional activities and the presence of concomitant diseases.

A. Children and adolescents: the formation of a healthy ode

1. Sufficient consumption of calcium and vitamin D: Calcium and vitamin D are necessary for the growth and development of bones.
2. Regular physical activity: Exercises with a bone load stimulate the formation of bone tissue.
3. Correct posture: Maintaining proper posture is important for the health of the spine.
4. Wearing the right shoes: Wearing shoes with good support of the arch of the foot.
5. Scrolling on Scolioz: Regular scoliosis screening can help identify the disease at an early stage.

B. Women: Prevention of osteoporosis and osteoarthritis

1. Sufficient consumption of calcium and vitamin D: It is especially important for women after menopause.
2. Regular physical activity: Exercises with a bone load and exercises to strengthen muscles.
3. Maintaining a healthy weight: Reducing weight reduces the load on the joints.
4. Hormonal therapy: In some cases, doctors can recommend hormone therapy to prevent bone tissue loss after menopause.
5. Regular examinations: Regular examinations to detect osteoporosis and osteoarthritis at an early stage.

C. Older people: preventing falls and maintaining functionality

1. Exercise of equilibrium: Equilibrium exercises help prevent falls.
2. Muscle strengthening: Exercises for strengthening the muscles of the legs and back.
3. Safety in the house: Elimination of obstacles, good lighting, use of handrails.
4. Regular vision of vision: Poor vision can increase the risk of falls.
5. Regular examinations: Regular examinations to detect diseases of ODA and other risk factors of falls.

D. Athletes: Prevention of injuries and overload

1. Proper warm -up and hitch: Warm up and a hitch are necessary for preparing muscles and joints for the load and for recovery after training.
2. Correct technique for performing exercises: Incorrect technology can lead to injuries.
3. Gradual increase in load: A gradual increase in the intensity of training allows the body to adapt to the load.
4. Wearing protective equipment: Wearing protective equipment (for example, helmets, knee pads, slabs).
5. Sufficient rest and restoration: Muscles need time to restore after training.
6. Proper nutrition: Sufficient consumption of protein and other nutrients.
7. Regular medical examinations: Regular medical examinations for the identification and treatment of injuries at an early stage.

E. People with chronic diseases: symptoms management and prevention of complications

1. Rheumatoid arthritis: Early diagnosis and treatment, proper nutrition, moderate physical activity.
2. Diabetes: Blood sugar control, proper nutrition, regular examinations of the feet.
3. Obesity: Weight loss, proper nutrition, regular physical activity.

V. Modern technologies and innovations in the prevention of ode diseases

The development of technology opens up new opportunities for the prevention and treatment of ODA diseases.

** a. Telemedicine and Distan