Joint health: how to preserve mobility

Joint health: how to preserve mobility for many years

Section 1: Anatomy and joint physiology – the basis of understanding

1. The structure of the typical joint: The joint is a place of connection of two or more bones, providing skeleton mobility. The typical joint consists of the following main components:

   • Joint surfaces of the bones: The ends of the bones forming the joint are covered with smooth cartilage.
   • Joint cartilage: This is a smooth, elastic fabric that covers the articular surfaces of the bones. Its main function is to reduce friction between bones during movement and depreciation of shock loads. Cartilage consists of chondrocytes (cartilage cells) and intercellular substance rich in collagen and proteoglycans. It is important to note that the cartilage does not have blood vessels and nerves, so its nutrition is carried out diffusely from synovial fluid. Cartial damage often occurs slowly and imperceptibly, since there is no direct pain signal.
   • The joint capsule: This is a dense, fibrous membrane surrounding the joint. It strengthens the joint, limits its movements in undesirable directions and creates a hermetic space. The capsule consists of two layers: the outer fibrous layer and the inner synovial layer.
   • Synovial membrane: Lines the inner surface of the joint capsule. It produces a synovial fluid.
   • Synovial fluid: A viscous, transparent liquid filling the joint cavity. It performs several important functions: lubricates the articular surfaces, reducing friction, nourishes cartilage, removes metabolic products and has shock absorbing properties. The synovial fluid contains hyaluronic acid, which gives it viscosity and elasticity.
   • Blues: Durable, elastic fibers connecting the bones and ensure the stability of the joint. The ligaments limit excessive movements in the joint, preventing dislocations and other injuries. They consist of collagen fibers located parallel to each other.
   • Meniski (in the knee joint): Carty gaskets in the knee joint that perform the functions of depreciation and stabilization. They distribute the load on the joint surface and prevent cartilage damage.

2. Types of joints and their functional features: The joints are classified according to the structure and degree of mobility.

   • By structure:

     • Fibrous joints: The bones are connected with a dense connective tissue. They are inactive or motionless. Examples: seams of the skull.
     • Cartilage joints: Combine the bones with cartilage fabric. They have limited mobility. Examples: Intervertebral discs.
     • Synovial joints: The most common type of joints. They have a high degree of mobility and are characterized by the presence of a joint cavity filled with synovial fluid. Examples: knee joint, hip joint, shoulder joint.

   • By the degree of mobility (and form):

     • Charming system: Provides movement in all planes (rotation, bending, extension, abduction, bringing). Example: shoulder joint, hip joint.
     • Hinge joint: Provides movement in only one plane (flexion and extension). Example: knee joint, elbow joint.
     • Drill joint: Provides movement in two planes (flexion/extension and abduction/bring). Example: the joint of the thumb of the hand.
     • Ellipsoid joint: Provides movement in two planes (flexion/extension and abduction/bringing), but with less amplitude than in the saddle joint. Example: wrist joint.
     • Sliding joint: Provides the sliding of the bones relative to each other. Example: Interminate joints.
     • Rotational joint: Provides the rotation of the bone around its axis. Example: Tails joint.

3. The role of cartilage, synovial fluid and ligaments in ensuring mobility and stability:

   • Cartilage: Amortizes blows and reduces friction, providing smooth and painless movement in the joint. Its smooth surface allows the bones to slide relative to each other without resistance.
   • Synovial fluid: Lubricates the joint surfaces, nourishes the cartilage and removes metabolic products. Hyaluronic acid in the liquid ensures its viscosity and elasticity necessary for depreciation.
   • Blues: Provide the stability of the joint, limiting excessive movements and preventing dislocations. They also help to control the direction of movement in the joint.

4. The mechanisms of the articular cartilage and its features: Unlike most tissues in the body, articular cartilage does not have blood vessels. Its diet is carried out diffusely from synovial fluid. During the joint movement, the synovial fluid “impregnates” the cartilage, delivering nutrients and oxygen. The lack of blood supply makes the cartilage vulnerable to damage and slows down its restoration. Therefore, regular moderate physical activity that stimulates the circulation of synovial fluid, is extremely important for the health of cartilage.

Section 2: Factors affecting joint health

1. Age: With age, cartilage is thinner and loses its elasticity. The synovial fluid becomes less viscous, and the ligaments are less durable. This leads to a decrease in joint mobility and an increase in the risk of osteoarthrosis. Changes in the composition of the cartilage, such as a decrease in the content of collagen and proteoglycans, also contribute to its degeneration. Inflammaging inflammatory processes can also negatively affect the joints.

2. Heredity: A genetic predisposition plays an important role in the development of certain diseases of the joints, such as osteoarthrosis and rheumatoid arthritis. Genes can affect the structure of the cartilage, the strength of the ligaments and the immune system. The presence of relatives with joint diseases increases the risk of developing these diseases.

3. Weight: Excessive weight creates an additional load on the joints, especially the knee and hip. This accelerates the wear of the cartilage and increases the risk of osteoarthrosis. Obesity is also associated with an increased level of inflammatory substances in the body, which can damage joint tissue.

4. Injuries: Joint injuries, such as dislocations, ligaments and fractures, can lead to damage to cartilage and ligaments. Incorrect treatment or lack of rehabilitation after injury can increase the risk of chronic joint diseases. Repeating microtraumas that occur with certain sports or professional activities can also negatively affect the health of the joints.

5. Life (nutrition, physical activity, bad habits):

   • Nutrition: Unstable nutrition, a deficiency of vitamins and minerals (for example, vitamin D, calcium, magnesium) can negatively affect joint health. Excessive consumption of sugar, processed products and trans fats contributes to inflammation in the body, which can damage the articular tissue.
   • Physical activity: The lack of physical activity leads to the weakening of the muscles that support the joints and the deterioration of the blood supply to the cartilage. Excessive loads, especially without proper preparation and warm -up, can lead to joint injuries. It is important to observe the balance and choose the types of physical activity that do not create an excess load on the joints (for example, swimming, walking, cycling).
   • Bad habits: Smoking disrupts the blood supply to the joint tissue and slows down the recovery processes. Alcohol abuse can lead to inflammation of the joints and worsen their function.

6. Diseases:

   • Osteoarthrosis: The most common joint disease, characterized by the destruction of cartilage.
   • Rheumatoid arthritis: Autoimmune disease that affects the joints and leads to inflammation and destruction of tissues.
   • Gout: The disease caused by the deposition of uric acid crystals in the joints, causing acute inflammation.
   • System red lupus: Autoimmune disease that can affect various organs, including joints.
   • Lyme disease: Infectious disease transmitted by ticks that can cause arthritis.

7. Professional factors: Some professions associated with repeating movements, weight lifting or long -term stay in an uncomfortable position can create an additional load on the joints and increase the risk of diseases.

Section 3: Prevention of joint diseases – Active actions for health

1. Maintaining a healthy weight: Reducing weight with overweight or obesity significantly reduces the load on the joints, especially on the knee and hip. It is recommended to combine a balanced diet with regular physical activity.

2. Proper nutrition for joint health: The inclusion in the diet of products rich in antioxidants, omega-3 fatty acids, vitamin D, calcium and collagen.

   • Antioxidants: Fruits and vegetables of bright colors (berries, citrus fruits, green leafy vegetables, pepper) protect articular tissues from damage to free radicals.
   • Omega-3 fatty acids: Fat fish (salmon, mackerel, sardines), linen seed, walnuts have anti -inflammatory properties and can reduce joint pain.
   • Vitamin D: It is necessary for the health of bones and joints. Contained in oily fish, egg yolks, enriched products. It is also important to receive enough sunlight, since vitamin D is synthesized in the skin under the influence of sunlight.
   • Calcium: It is necessary to maintain bone strength. Contained in dairy products, green leafy vegetables, almonds.
   • Collagen: The main structural protein of cartilage. Contained in bone broth, gelatin, the skin of poultry and fish. Also available additives with collagen.
   • Avoid: Excessive consumption of sugar, processed products, trans fats and red meat, as they can contribute to inflammation.

3. Regular physical activity and exercises to strengthen muscles supporting the joints:

   • Low shock load exercises: Swimming, walking, cycling, aquaerobic – excellent options for maintaining joint mobility and strengthening muscles without excessive load.
   • Exercises for strengthening muscles: Power training with light weights or using their own weight helps strengthen the muscles surrounding the joints, which ensures their stability and support. It is important to pay attention to the muscles that support the knee (four-headed thigh muscle, the back group of the thigh muscles), hip (gluteal muscles, thigh-bearing muscles) and shoulder (muscles of the rotational cuff of the shoulder) joints.
   • Stretching and flexibility: Regular stretching exercises improve the flexibility of the joints and prevent stiffness. Yoga and Pilates are excellent options for the development of flexibility and muscle strengthening.
   • Warm up and hitch: Before each training, it is necessary to warm up to prepare the joints and muscles for the load. After training – a hitch for relaxing muscles and recovery.

4. Proper posture and ergonomics of the workplace: Maintaining proper posture and the organization of the workplace in accordance with the principles of ergonomics help reduce the load on the joints and prevent the development of pain in the back, neck and joints.

   • Correct posture: Keep your back straight, shoulders straightened, and your head is above your shoulders. Avoid stooping.
   • Ergonomics of the workplace:
     • Table: Adjust the height of the table so that your elbows are bent at an angle of 90 degrees, and the wrists are straight.
     • Chair: Choose a chair with adjustable height, back and armrests. Adjust the height of the chair so that your hips are parallel to the floor, and your feet are completely on the floor.
     • Monitor: Place the monitor at the eye level to avoid neck tension.
     • Keyboard and mouse: Place the keyboard and the mouse close to the body to avoid hand stretching.
     • Breaks: Take regular breaks (every 30-60 minutes) to stretch and change the position of the body.

5. Avoidance of injuries and proper treatment of joint injuries: The use of protective equipment during sports, the correct technique of performing exercises and timely seeking a doctor for injuries.

   • Protective equipment: Use knee pads, solar bonds, wrists and other types of protective equipment when playing sports associated with the risk of falls or blows.
   • Correct technique: Learn the correct technique for performing exercises with a qualified coach to avoid injuries.
   • Timely seeking a doctor: If the joint pain occurs after the injury, you must consult a doctor for diagnosis and treatment. Do not postpone the visit to the doctor, as this can lead to chronic problems.
   • Rehabilitation: After the joint injury, it is necessary to undergo rehabilitation under the guidance of a physiotherapist to restore the function and prevent repeated injuries.

6. Refusal of bad habits (smoking, alcohol abuse): Smoking and abuse of alcohol negatively affect the blood supply to the joint tissues and slow down the recovery processes.

7. Regular medical examinations and consultations with a doctor with the appearance of pain in the joints: Early diagnosis and treatment of joint diseases allow us to prevent their progression and maintain mobility.

8. The use of orthoses and other auxiliary products, if necessary: Orthes and other auxiliary products can help stabilize the joint, reduce pain and improve function. Their use should be agreed with the doctor.

Section 4: Methods of treating joint diseases

1. Conservative methods of treatment:

   • Medication:
     • Anesthetic drugs: Nonsteroidal anti -inflammatory drugs (NSAIDs) and paracetamol are used to reduce pain and inflammation. Long -term use of NSAIDs can have side effects, so you need to consult a doctor.
     • Chondroprotectors: Preparations containing glucosamine and chondroitin can help slow down the destruction of cartilage and improve its condition. The effectiveness of chondroprotectors is the subject of discussions, but some studies show positive results.
     • Corticosteroids: They can be introduced into the joint to rapidly reduce inflammation and pain. However, prolonged use of corticosteroids can have side effects.
     • Hyaluronic acid: Introduced into the joint to improve lubrication and reduce friction.
   • Physiotherapy: Exercises, massage, electrotherapy and other physiotherapy methods help strengthen muscles, improve joint mobility and reduce pain.
   • Medical physical education (exercise therapy): An individually developed set of exercises aimed at restoring joint function and muscle strengthening.
   • Orthosis: The use of orthoses to stabilize the joint and reduce the load.
   • Plasma injections enriched with platelets (PRP): The introduction into the joint of plasma enriched by platelets can stimulate tissue regeneration and reduce inflammation.

2. Surgical treatment methods:

   • Arthroscopy: A minimally invasive operation in which a camera and tools for removing damaged tissues, restoration of cartilage or ligaments are introduced into the joint.
   • Joint endoprosthetics: Replacing the damaged joint artificial. It is used in severe forms of osteoarthritis, when conservative treatment methods are ineffective.

3. Alternative methods of treatment (acupuncture, manual therapy, etc.): Some alternative methods of treatment can help reduce pain and improve joint function, but their effectiveness has not always been proven. It is necessary to consult a doctor before using alternative treatment methods.

Section 5: Modern research and prospects in the treatment of joint diseases

1. Studies in the field of regenerative medicine (cell therapy, gene therapy): They are aimed at restoring damaged cartilage and other articular tissues using the patient’s own cells or genetic engineering. These methods are at the stage of clinical research and are not yet widely accessible.

2. Development of new drugs: New drugs aimed at slowing down the destruction of cartilage, a decrease in inflammation and stimulation of tissue regeneration are examined.

3. Improvement of surgical treatment methods: New technologies and materials for joint endoprosthetics are being developed, which provide a longer service life and better functionality.

4. The use of artificial intelligence and machine learning to diagnose and predict joint diseases: Artificial intelligence can help doctors in the diagnosis of joint diseases in the early stages and forecasting their development.

Section 6: joints and sports: how to avoid injuries and maintain joint health during sports

1. The choice of a suitable sport depending on the condition of the joints and age: Some sports create a large load on the joints than others. It is important to choose a sport that corresponds to your age, physical training and condition of the joints. People with joint diseases are recommended to avoid sports with a high shock load (for example, running, jumping).

2. Correct technique for performing exercises: Incorrect technology for performing exercises can lead to joint injuries. Learn the right technique with a qualified coach.

3. Using protective equipment: Use protective equipment (knee pads, solar bars, wrists) when playing sports associated with the risk of falls or blows.

4. Warm up and hitch: Before each training, it is necessary to warm up to prepare the joints and muscles for the load. After training – a hitch for relaxing muscles and recovery.

5. Gradual increase in load: Do not increase the load too fast, as this can lead to injuries.

6. Listen to your body: Do not ignore the pain in the joints. Stop training if you feel pain.

7. Proper nutrition and hydration: Balanced nutrition and sufficient fluid intake are necessary for the health of the joints.

8. Regular examinations at the doctor: Pass regular examinations at the doctor to identify joint problems in the early stages.

Section 7: Myths and Eloreulations about joint health

1. “Joint pain is an inevitable consequence of aging”: Although with age, the risk of developing joint diseases increases, joint pain is not inevitable consequence of aging. Many people retain healthy joints until old age, leading an active lifestyle and observing the principles of prevention.

2. “Exercises are harmful to the joints”: Moderate physical activity, on the contrary, is useful for the joints. They strengthen the muscles that support joints, improve the blood supply to the cartilage and stimulate the production of synovial fluid. It is important to choose exercises with a low shock load and avoid excessive loads.

3. “Chondroprotectors are a panacea from all joint diseases”: Chondroprotectors can help slow down the destruction of cartilage, but they are not a panacea. Their effectiveness is the subject of discussions, and they do not always help all patients. It is necessary to consult a doctor before using chondroprotectors.

4. “If your joints hurt, you need to avoid any physical activity”: Avoiding physical activity can lead to weakening of muscles and the deterioration of joint mobility. It is important to find a form of physical activity that does not cause pain and supports the function of the joints. Consult a doctor or physiotherapist to develop an individual training plan.

5. “With pain in the joints, you need to lie and not move”: A long stay in a motionless state can lead to stiffness of the joints and muscle weakening. It is important to perform light stretching exercises and mobility in order to maintain joint function.

6. “Folk remedies are always better than drugs”: Folk remedies can facilitate the symptoms of joint diseases, but they are not always effective and safe. It is necessary to consult a doctor before using folk remedies. Do not replace the medicines prescribed by the doctor with folk remedies without his permission.