Joint strengthening: Guide for beginners

Chapter 1: Anatomy and joint physiology – the basis of health

For effective joint strengthening, it is necessary to understand their structure and functioning. Joints are bone joints that provide skeleton mobility and the ability to perform a variety of movements. The joints play a key role in maintaining normal biomechanics of the body.

1.1. Joint types:

There are various joint classifications based on their structure and degree of mobility. Main types:

• Sinartrosis (motionless joints): These joints, such as the seams of the skull, provide a minimum or complete lack of mobility. They are connected by a dense connective tissue.
• Amphartrosis (sedentary joints): These include intervertebral discs and pubic symphysis. They allow limited mobility and provide stability.
• Diarthrosis (synovial joints): These are the most common and mobile joints, including knee, hip, shoulder and elbow joints.

1.2. The structure of the synovial joint (typical movable joint):

• Joint surfaces of the bones: Coated with smooth hyalin cartilage, providing sliding and shock absorption.
• The joint capsule: The sealed shell surrounding the joint consists of two layers:
  • Fibrous layer: An external, durable layer consisting of dense connective tissue, providing joint stability. Often reinforced with ligaments.
  • Synovial layer (synovial membrane): The inner layer lining the joint cavity and produces the synovial fluid.
• Synovial fluid: A viscous fluid filling the joint cavity. It performs several important functions:
  • Lubrication of articular surfaces that reduce friction during movement.
  • Power supply of cartilage, which does not have its own blood vessels.
  • Removing metabolic products from cartilage.
  • Depreciation.
• Blues: Durable strips of connective tissue connecting the bones and ensure the stability of the joint. They limit the range of movements and prevent dislocations. The ligaments can be intra -articular (located inside the joint capsule) and extracurricular (located outside).
• Meniski (in the knee joint): Carty structures in the form of a crescent located between the femoral and tibia bones. They improve the correspondence of the articular surfaces, amortize the loads and distribute pressure.
• Joint discs (in the temporomandibular joint): Cartilage structures located between the joint surfaces that improve their correspondence and distribute the load.
• Joint lips (in the shoulder and hip joints): The cartilaginous rings surrounding the articular cavity, increasing its depth and ensure the stability of the joint.

1.3. The composition of the cartilage:

Cartilage is a specialized connective tissue covering the articular surfaces of the bones. The main components of the cartilage:

• Chondrocytes: Cartigular cells responsible for the synthesis and maintenance of the extracellular matrix.
• Extracellular matrix: The main substance of the cartilage consisting of:
  • Collagen: Protein that provides strength and stability of the cartilage to stretching. The main type of collagen in cartilage is type II collagen.
  • Protooglic: Molecules consisting of protein and glycosaminoglycans (GAG), such as chondroine sulfate and keratan sulfate. Proteoglycans have the ability to bind water, providing elasticity and shock -absorption properties of cartilage.
  • Water: It makes up a significant part of the cartilage (up to 80%). Water provides elasticity and depreciation.

1.4. Carthing power:

The cartilage does not have its own blood vessels and nerves. Cartilage is powered by diffusion of nutrients from synovial fluid and subchondral bone (bone located directly under the cartilage). Movement in the joint contributes to the circulation of synovial fluid and improves the nutrition of cartilage.

1.5. Factors affecting the health of the joints:

• Age: With the age of the cartilage, it becomes thinner and loses elasticity, the risk of osteoarthritis is increasing.
• Heredity: A genetic predisposition can affect the structure and function of the joints.
• Injuries: Damage to the joints (dislocations, stretching, fractures) can lead to the development of arthrosis.
• Overweight: Increases the load on the joints, especially the knee and hip.
• Insufficient physical activity: Weakens the muscles that support joints and worsens the nutrition of cartilage.
• Excessive physical activity: The overload of the joints can lead to their damage.
• Incorrect posture: It violates the biomechanics of the body and increases the load on certain joints.
• Inflammatory diseases: Rheumatoid arthritis, psoriatic arthritis and other inflammatory diseases can damage joints.
• Infections: Joint infections (septic arthritis) can lead to cartilage destruction.
• Inal meals: The deficiency of nutrients necessary for the health of the cartilage can contribute to the development of arthrosis.

Chapter 2: Exercises to strengthen the joints – movement as a medicine

Regular physical exercises play a key role in maintaining joint health. They strengthen the muscles that support joints, improve blood circulation and nutrition of cartilage, and also help maintain normal weight.

2.1. Types of exercises:

To strengthen the joints, it is recommended to combine various types of exercises:

• Flexibility exercises: Improve the range of movements in the joints and prevent stiffness.
• Exercises for strength: Strengthen the muscles that support joints and stabilize them.
• Aerobic exercises: Improve blood circulation and general health.
• Exercise of equilibrium: Improve coordination and prevent falls.

2.2. Flexibility exercises:

• Stretching: Slow, controlled movements aimed at increasing the length of the muscles and ligaments. It is important to avoid sudden movements and pain.
• Yoga: Combines stretching, strength exercises and breathing techniques.
• Pilates: Exercises aimed at strengthening the muscles of the bark and improving flexibility.

Examples of flexibility exercises:

• Stretching of popliteal tendons: Sitting on the floor, stretch your legs forward. Lean forward, trying to reach your toes with your hands.
• Stretching of quadriceps: Standing, bend one leg at the knee and pull the heel to the buttock. Keep your knee directed down.
• Stretching of the calf muscles: Standing facing the wall, put one leg a little back. Lean toward the wall, feeling a stretch in the calf muscle.
• STRENDING OF THE SHOME MUSICS: Extend one hand in front of you and press it with the other hand to the chest.
• Stretching of the neck muscles: Slowly tilt your head to the right, then to the left. Slowly tilt your head forward, then back.

2.3. Exercises for strength:

• Isometric exercises: Muscle tension without changing lengths.
• Isotonic exercises: Muscle tension with a change in length.
• Exercises with your own weight: Push -ups, squats, attacks.
• Exercise exercises: Dumbbells, rods, simulators.
• Elastic ribbon exercises: Provide resistance during movement.

Examples of exercises for strength:

• Squats: Strengthen the muscles of the legs and buttocks. It is important to keep the back straight and not to open the knees behind the fingers.
• Lugs: Strengthen the muscles of the legs and buttocks. It is important to keep the back straight and not touch the floor with a knee.
• Push -ups: Strengthen the muscles of the chest, shoulders and triceps.
• Rise on socks: Strengthens the calf muscles.
• Exercises with dumbbells: Rise of dumbbells on biceps, bench press, dumbbell dumbbells to the sides.

2.4. Aerobic exercises:

• Walking: Easy and affordable form of exercises.
• Swimming: A great choice for people with joint problems, since water reduces the load on the joints.
• Cycling: Strengthens the muscles of the legs and improves the cardiovascular system.
• Dancing: A fun and effective way to improve aerobic endurance and coordination.
• Aquaerobika: Exercises in water, reducing the load on the joints.

2.5. Exercise of equilibrium:

• Standing on one leg: Improves coordination and stability.
• Walking in a straight line: Improves coordination and balance.
• Balance pillow or platform exercises: Improve proprioscope (sensation of body position in space).

2.6. Recommendations for performing exercises:

• Start slowly: Gradually increase the intensity and duration of training.
• Warm up: Before training, perform a light warm -up to prepare muscles and joints for the load.
• Cool: After training, execute stretching to reduce the risk of muscle pain.
• Listen to your body: Stop the exercise if you feel pain.
• Regularity: Do regularly, at least 3-5 times a week.
• Consultation with a doctor: Before starting training, consult a doctor, especially if you have any joint diseases.

Chapter 3: Food for joint health – Building blocks and protection

Proper nutrition plays an important role in maintaining joint health. Certain nutrients are necessary for constructing and maintaining cartilage, as well as to reduce inflammation.

3.1. Key nutrients:

• Collagen: The main protein is cartilage. Sufficient consumption of collagen helps to strengthen cartilage and improve joint mobility. Sources: bone broth, gelatin, poultry and fish, collagen additives.
• Glucosamine and chondroitin: Glucosamine is a building block of cartilage, and chondroitin helps to retain water in cartilage, ensuring its elasticity and amortization properties. Sources: Glucosamine and Chondroitin additives, animal cartilage.
• Omega-3 fatty acids: They have anti -inflammatory properties and help reduce the pain and stiffness in the joints. Sources: fatty fish (salmon, mackerel, herring), linseed seed, chia, walnuts, fish oil supplements.
• Vitamin D: It is necessary for the health of bones and cartilage. Vitamin D deficiency can increase the risk of osteoarthritis. Sources: sunlight, oily fish, egg yolks, enriched products, additives of vitamin D.
• Vitamin C: It is necessary for the synthesis of collagen. Sources: citrus fruits, berries, kiwi, pepper, broccoli.
• Vitamin K: It is important for the health of bones and cartilage. Sources: green leafy vegetables (spinach, cabbage, broccoli), fermented products (NATO).
• Calcium: It is necessary for the health of bones. Sources: dairy products, green leafy vegetables, enriched products.
• Magnesium: It is important for the health of bones and muscles. Sources: green leafy vegetables, nuts, seeds, whole grains.
• Sulfur: It is necessary for the synthesis of collagen and glycosaminoglycans. Sources: garlic, onions, cruciferous vegetables (broccoli, cabbage, cauliflower).
• Antioxidants: Protect cells from damage by free radicals, which can contribute to inflammation and destruction of cartilage. Sources: fruits and vegetables of bright colors (berries, cherries, grenade, oranges, carrots, beets).
• Hyaluronic acid: The main component of the synovial fluid providing lubrication and shock absorption of the joints. Sources: hyaluronic acid supplements, bone broth.

3.2. Products useful for the joints:

• Fat fish: Salmon, mackerel, herring, rich omega-3 fatty acids.
• Vegetables and fruits: Bright flowers rich in antioxidants.
• Green sheet vegetables: Spinach, cabbage, broccoli, rich in vitamins and minerals.
• Nuts and seeds: Walnuts, linseed seeds, chia, rich omega-3 fatty acids and other beneficial substances.
• Bone broth: Rich in collagen and other nutrients.
• Gelatin: Contains collagen.
• Olive oil: Contains olekantal with anti -inflammatory properties.

3.3. Products harmful to the joints:

• Processed products: They contain a lot of sugar, salt and harmful fats that can contribute to inflammation.
• Red meat: In large quantities can contribute to inflammation.
• Sahar: Increases inflammation in the body.
• Alcohol: In large quantities, the joints can damage.
• Transjir’s: Contained in fried foods and pastries, increase inflammation.
• Allergies or intolerance: Can contribute to inflammation.

3.4. Water:

Sufficient water consumption (at least 8 glasses per day) is necessary to maintain hydration of cartilage and normal joint function.

3.5. Nutrition recommendations:

• Balanced nutrition: Use a variety of products from all groups.
• Restriction of processed products, sugar and red meat: Reduce the consumption of inflammation products.
• Increased consumption of products useful for joints: Include in the diet products rich in collagen, omega-3 fatty acids, vitamins and minerals.
• Sufficient water consumption: Support hydration of the body.
• Consultation with a nutritionist: Consult a nutritionist to develop an individual food plan that takes into account your needs and health status.

Chapter 4: joints for joints – support from outside

In some cases, additives may be useful to maintain joint health. However, before taking any additives, you need to consult a doctor.

4.1. Main additives:

• Glucosamine and chondroitin: The most popular joints for joints. It is believed that they help restore cartilage and reduce pain. The effectiveness of glucosamine and chondroitin additives still remains the subject of disputes, but some studies show that they can be useful for people with mild and moderate osteoarthritis.
• Collagen: Collagen additives can help strengthen cartilage and improve joint mobility. There are various types of collagen, but for the health of the joints, type II collagen most often use.
• Omega-3 fatty acids: They have anti -inflammatory properties and can help reduce the pain and constraint in the joints.
• Vitamin D: It is necessary for the health of bones and cartilage.
• Hyaluronic acid: It can help improve the lubrication of the joints and reduce the pain.
• Curcumin: The active component of turmeric, has anti -inflammatory properties.
• Methyl sulfonylmetatan (MSM): The source of sulfur necessary for the synthesis of collagen and glycosaminoglycans.
• S-adenosylmetionine (SAME): It has anti -inflammatory and analgesic properties.

4.2. Recommendations for the choice of additives:

• Quality: Choose additives from trusted manufacturers, past laboratory tests for cleanliness and efficiency.
• Dosage: Follow the recommended dosage indicated on the packaging.
• Output form: Choose the form of release that is convenient for you (capsules, tablets, powder, liquid).
• Consultation with a doctor: Before taking any additives, consult a doctor to verify their safety and the absence of contraindications.

4.3. Possible side effects:

Some additives can cause side effects, such as stomach disorder, nausea, diarrhea, allergic reactions. If you notice any side effects, stop taking the additive and consult a doctor.

4.4. Interaction with drugs:

Some additives can interact with medicines. Be sure to tell your doctor about all the additives that you accept.

Chapter 5: Life Life for Joint Health – A Comprehensive approach

Joint health is the result of an integrated approach, including physical exercises, proper nutrition, taking the necessary additives and a healthy lifestyle.

5.1. Maintaining a healthy weight:

Excessive weight increases the load on the joints, especially on the knee and hip. Maintaining a healthy weight will help reduce the risk of osteoarthritis and other joint diseases.

5.2. Correct posture:

Incorrect posture disrupts the biomechanics of the body and increases the load on certain joints. Follow your posture, hold your back straight and shoulders straightened.

5.3. Ergonomics:

Organize your workplace in such a way that it corresponds to your needs and does not create an excessive load on the joints. Use the right furniture and equipment to maintain proper posture and avoid repeating movements.

5.4. Refusal of smoking:

Smoking worsens blood circulation and can contribute to the destruction of cartilage. Refusal of smoking will help improve joint health and general health.

5.5. Stress management:

Stress can contribute to inflammation in the body. Find the ways of managing stress, such as meditation, yoga, walking in nature or communication with loved ones.

5.6. Sufficient sleep:

During sleep, the body is restored. The lack of sleep can increase inflammation and slow down the recovery process. Strive by 7-8 hours of sleep per day.

5.7. Regular medical examinations:

Regular medical examinations will help identify joint problems at an early stage and start treatment in a timely manner.

5.8. Joint protection during sports and physical work:

Use protective equipment (knee pads, solar bonds, wrists) during sports and physical work to prevent joint injuries.

5.9. Prevention of injuries:

Be careful to avoid joint injuries. Avoid falls, blows and other traumatic effects.

5.10. Warm clothing in cold weather:

Cold can cause stiffness in the joints. Wear warm clothes in cold weather to protect the joints from hypothermia.

Chapter 6: joint diseases – know the enemy in person

Understanding of common joint diseases will help you take preventive measures and consult a doctor in a timely manner.

6.1. Osteoarthritis (arthrosis):

The most common joint disease, characterized by the destruction of cartilage. Symptoms: pain, stiffness, limitation of mobility, crunch in the joint. Risk factors: age, heredity, injuries, overweight, repeated movements.

6.2. Rheumatoid arthritis:

Autoimmune disease characterized by inflammation of the joints. Symptoms: pain, stiffness, swelling, redness of the joints, fatigue, fever.

6.3. Gout:

The disease caused by the deposition of uric acid crystals in the joints. Symptoms: acute pain, redness, swelling in the joint (most often in the thumb of the leg).

6.4. Bursit:

Inflammation of the synovial bag (brush) filled with liquid, which provides sliding of the tendons and muscles above the bones. Symptoms: pain, swelling, limitation of mobility in the joint.

6.5. Tendinitis:

Inflammation of the tendon. Symptoms: pain, limitation of mobility in the joint.

6.6. Dislocation:

Bone displacement in the joint. Symptoms: acute pain, joint deformation, impossibility of movement.

6.7. Sprain:

Damage to the ligaments supporting the joint. Symptoms: pain, swelling, joint instability.

6.8. Bone fracture:

Violation of the integrity of the bone. Symptoms: acute pain, deformation, impossibility of movement.

6.9. Channel channel syndrome:

Compression of the median nerve in the carpal canal. Symptoms: pain, numbness, tingling in the fingers of the hand.

6.10. Bekhterev’s disease (ankylosing spondylitis):

Chronic inflammatory disease that affects the spine and sacral-illegal joints. Symptoms: pain, stiffness in the back, limitation of mobility.

Chapter 7: Treatment of joint diseases – return to active life

Treatment of joint diseases depends on the type of disease and its severity. It is important to consult a doctor to make a diagnosis and prescribe adequate treatment.

7.1. Medication:

• Anesthetic drugs: Paracetamol, Ibuprofen, Narksen.
• Nonsteroidal anti -inflammatory drugs (NSAIDs): Diclofenac, meloxicam, celecoxib.
• Corticosteroids: Prednisolone, dexamethasone.
• Chondroprotectors: Glucosamine, chondroitin.
• Preparations for the treatment of rheumatoid arthritis: Metotrexate, sulfasalazine, biological drugs.
• Drugs for the treatment of gout: Allopurinol, Fekbuksstat.
• Hyaluronic acid (intra -articular injections): Provides lubrication and shock absorption of the joint.
• PRP therapy (plasma injections enriched with platelets): It stimulates the restoration of joint tissue.

7.2. Physiotherapy:

• Medical physical education (exercise therapy): Exercises to strengthen muscles, improve mobility and reduce pain.
• Massage: Improves blood circulation and reduces muscle tension.
• Electrophoreses: Introduction of drugs through the skin using electric current.
• Ultrasound therapy: Improves blood circulation and reduces inflammation.
• Magnetotherapy: Reduces pain and inflammation.
• Laser therapy: Stimulates tissue restoration.

7.3. Orthopedic devices:

• Orthes: Support and stabilize the joint.
• Insoles: Correct the position of the foot and reduce the load on the joints.
• Carrows and crutches: Reduce the load on the lower limbs.

7.4. Surgical treatment:

• Arthroscopy: A minimally invasive surgery to inspect and treat damage inside the joint.
• Endoprosthetics: Replacing the damaged joint artificial.

7.5. Folk remedies:

• Dimexide compresses: They have anti -inflammatory and analgesic properties.
• Compresses with medical bile: Improve blood circulation and reduce inflammation.
• Tinctures and decoctions of herbs: Sabbet, tissue, burdock.

It is important to remember that folk remedies do not replace traditional treatment and should be used only after consulting a doctor.

7.6. Rehabilitation:

After injuries and operations on the joints, rehabilitation is necessary aimed at restoring the joint function and return to active life.

Chapter 8: Prevention of joint diseases – warned, then armed

The prevention of joint diseases includes a set of measures aimed at maintaining joint health and preventing their damage.

8.1. Healthy lifestyle:

• Maintaining a healthy weight: Reduces the load on the joints.
• Proper nutrition: Provides the necessary nutrients for the health of cartilage and bones.
• Regular physical exercises: Strengthen the muscles that support joints and improve blood circulation.
• Refusal of smoking: Improves blood circulation and promotes tissue healing.
• Stress management: Reduces inflammation in the body.
• Sufficient sleep: Provides the restoration of the body.

8.2. Prevention of injuries:

• Using protective equipment: During sports and physical work.
• Caution: Avoid falls, blows and other traumatic effects.
• Correct technique for performing exercises: Prevents the overload of the joints.
• Heating before training and cooling after training: Prepare muscles and joints for the load and contribute to restoration.

8.3. Ergonomics:

• Correct organization of the workplace: Reduces the load on the joints.
• Using the right furniture and equipment: Supports proper posture.
• Avoiding repeating movements: Prevents the overload of the joints.

8.4. Regular medical examinations:

• Early detection of joint diseases: Allows you to start treatment in a timely manner.
• Consultations with a doctor: On the prevention and treatment of joint diseases.

8.5. Genetic predisposition:

If you have a genetic predisposition to joint diseases, it is necessary to pay special attention to prevention and regularly undergo medical examinations.

8.6. Control of chronic diseases:

Chronic diseases, such as diabetes and hypertension, can affect joint health. The control of these diseases will help reduce the risk of developing joint diseases.

8.7. Correct shoes:

Wearing comfortable and supporting shoes reduces the load on the joints of the lower extremities.

8.8. Avoiding hypothermia:

Hypothermia can cause stiffness in the joints. Wear warm clothes in cold weather.

8.9. Active lifestyle:

Maintaining an active lifestyle contributes to the health of joints and general well -being.

8.10. Training:

Studying information about joint health will help you make reasonable decisions and take care of your joints throughout your life.

Chapter 9: Special recommendations for various joints – an individual approach

Although the general principles of strengthening the joints are applicable to all joints, there are some special recommendations for various joints.

9.1. Knee joints:

• Strengthening the muscles of the thigh (quadriceps and popliteal tendons): Provides support and stability of the knee joint.
• Low shock load exercises: Walking, swimming, cycling.
• Avoiding overload of the knee joint: Especially when playing sports.
• Using knee pads: If necessary.
• Maintaining a healthy weight: Reduces the load on the knee joints.

9.2. Hip joints:

• Strengthening the muscles of the buttocks, hips and bark: Provides support and stability of the hip joint.
• Exercises for the flexibility of the hip joint: Stretching, yoga, Pilates.
• Avoiding a long seat: Get up and crush regularly.
• Correct posture: Supports normal biomechanics of the body.
• Maintaining a healthy weight: Reduces the load on the hip joints.

9.3. Shoulder joints:

• Strengthening the muscles of the rotational cuff of the shoulder: Provides the stability and functionality of the shoulder joint.
• Exercises for the flexibility of the shoulder joint: Stretching, rotation.
• Avoiding overload of the shoulder joint: Especially when lifting weights.
• Correct technique for performing exercises: Prevents injuries.
• Avoiding long -term location in uncomfortable poses: Prevents muscle strain.

9.4. Elbow joints:

• Strengthening the muscles of the forearm and shoulder: Provides support and stability of the elbow joint.
• Exercises for the flexibility of the elbow joint: Stretching, rotation.
• Avoiding repeating movements: Prevents the development of epicondilitis and trocholeite.
• Use of solarm: If necessary.
• Correct technique for performing exercises: Prevents injuries.

9.5. Brushes and wrists:

• Strengthening the muscles of the hand and forearm: Provides the strength and functionality of the hand and wrist.
• Exercises for the flexibility of the hand and wrists: Stretching, rotation.
• Avoiding repeating movements: Prevents the development of a carpal channel syndrome.
• Using an ergonomic keyboard and mouse: Reduces the load on the wrists.
• Regular breaks: While working at the computer.

9.6. Feet and ankle joints:

• Strengthening the muscles of the foot and lower leg: Provides support and stabi