Joint strengthening: What is important to know

Joint strengthening: What is important to know

I. Anatomy and joint physiology: the basis of understanding

1. Types of joints and their functions:

   • Sherrovid joints: (shoulder, hip) provide maximum freedom of movement in all planes. Vulnerable to dislocations due to a wide range of movements. It is important to strengthen the rotating cuff of the shoulder and muscles stabilizing the hip joint.
   • Single joints: (knee, elbow, ankle) provide movement in only one plane (flexion and extension). Explored by injuries associated with restraint and lateral loads. Strengthening the muscles around the joint is a paramount task.
   • Sadesy joints: (wrist, thumb of the hand) provide a wide range of movements, including bending, extension, abduction, bringing and circular movement. Require attention to the small muscles of the hand and forearm.
   • Ellipsoid joints: (wrist) are similar to spherical, but with a more limited range of movements.
   • Sliding joints: (between the vertebrae) provide limited sliding and rotation. They require strengthening the muscles of the back and abdominal press to maintain stability of the spine.
   • Axial joints: (Atlanto-axial joint-the connection of the first and second cervical vertebrae) provides rotation. They require a cautious approach when performing exercises aimed at strengthening the muscles of the neck.

2. Joint structure:

   • Bones: The ends of the bones forming the joint are covered with hyalin cartilage.
   • Cartilage: Smooth, elastic fabric, which reduces friction between bones and amortizes blows. Consists of chondrocytes and intercellular matrix, containing collagen and proteoglycans. The cartilage has no blood vessels, so the nutrition occurs due to diffusion from the synovial fluid.
   • Synovial shell: Lines the inner surface of the joint capsule and produces a synovial fluid.
   • Synovial fluid: Lubricates the joint, provides nutrition of cartilage and removes waste.
   • The joint capsule: A dense fibrous membrane surrounding the joint and holding the bones together.
   • Blues: Connect the bones and ensure the stability of the joint. Consist of dense connective tissue rich in collagen.
   • Muscles and tendons: Surround the joint and provide its movement. The tendons connect the muscles to the bones.

3. Power of the articular cartilage and synovial fluid:

   • Glucosamine and chondroitin: Important components of the cartilage matrix. They stimulate the synthesis of proteoglycans and hyaluronic acid, contribute to the restoration of cartilage and improve amortization properties.
   • Hyaluronic acid: The main component of the synovial fluid. Provides viscosity and elasticity of fluid, lubricates the joint and reduces friction.
   • Collagen: The main structural protein of cartilage and ligaments. Provides the strength and elasticity of tissues.
   • Vitamin C: It is necessary for the synthesis of collagen.
   • Manganese: Participates in the synthesis of proteoglycans.
   • Antioxidants (vitamins E and A, selenium): Protect the cartilage from damage to free radicals.
   • Omega-3 fatty acids: They have anti -inflammatory properties and help improve the condition of the joints.

4. Age -related joint changes:

   • Reducing elasticity of cartilage: With age, the content of water and proteoglycans in the cartilage decreases, which leads to a decrease in its elasticity and depreciation properties.
   • Reducing the amount of synovial fluid: With age, the synovial shell produces less synovial fluid, which leads to a deterioration in the joint lubrication and an increase in friction.
   • Weakening of ligaments and muscles: With age, the ligaments and muscles become less elastic and durable, which increases the risk of injuries.
   • Development osteoarthrosis: Age -related changes in the joints can lead to the development of osteoarthritis – a degenerative disease of the joints characterized by the destruction of cartilage and the formation of bone growths (osteophytes).

II. Factors affecting the health of the joints:

1. Age: Natural aging processes affect the condition of cartilage and other articular tissues.
2. Genetic predisposition: Some people are genetically more predisposed to the development of joint diseases.
3. Injuries: Repeated injuries and microtraumas can lead to damage to cartilage and ligaments, increasing the risk of arthrosis.
4. Overweight: An increase in the load on the joints, especially the knee and hip, accelerates the wear of the cartilage.
5. Insufficient physical activity: Hypodynamia leads to weakening of the muscles that support the joints and the deterioration of blood supply to the cartilage.
6. Excessive physical activity: Intensive training without sufficient preparation and recovery can lead to joint overload and injuries.
7. Inal meals: The deficiency of the necessary nutrients, such as vitamins, minerals and proteins, can adversely affect the condition of articular tissues.
8. Inflammatory diseases: Rheumatoid arthritis and other inflammatory diseases can lead to the destruction of cartilage and damage to the joints.
9. Professional factors: The work associated with a long stay in one position, lifting weights or repeating movements can increase the risk of joint diseases.
10. Smoking: The blood supply to joint tissues worsens and slows down the recovery processes.

III. Joint strengthening methods:

1. Exercise:

   • Aerobic exercises: (walking, swimming, cycling) improve blood circulation and nutrition of articular tissues, strengthen muscles and ligaments.
   • Power training: (Exercises with dumbbells, expanders, own weight) strengthen muscles that support joints, improve stability and reduce the load on the cartilage. It is important to observe the correct technique of performing exercises and gradually increase the load.
   • Exercises for stretching: (yoga, pilates, stretching) increase the flexibility of the joints, improve blood circulation and reduce the risk of injuries.
   • Balance Exercise: (standing on one leg, the use of a balancing platform) improve coordination and propriocetic (a sense of body position in space), which helps to prevent injuries.
   • Examples of exercises for different joints:
     • Knee joint: Squats (partial, complete), attacks, rises to socks, extension and flexion of the legs in the simulator. It is important to strengthen the quadriceps muscle of the thigh, popliteal tendons and calf muscles.
     • Hip joint: Dispatch and bringing the leg, swinging with your foot, exercises on the gluteal muscles (bridge, abduction of the legs to the side). It is important to strengthen the gluteal muscles, hips and muscles of the bark.
     • Shoulder joint: Rotation shoulders, leading and bringing a hand, exercises on the rotating cuff of the shoulder (inner and outer rotation with the expander). It is important to strengthen the deltoid muscles, the muscles of the spinning cuffs and the trapezoidal muscle.
     • The elbow joint: Flexion and extension of the hand with dumbbells, rotation of the forearm. It is important to strengthen the biceps, triceps and the muscles of the forearm.
     • Ankle joint: Raises on socks, rotations of the foot, walking on heels and socks. It is important to strengthen the calf muscles, the anterior tibial muscle and the muscles of the foot.
     • Spine: Exercises for strengthening the muscles of the back (hyperextensions, bar, thrust of the upper block to the chest), exercises to strengthen the abdominal muscles (twisting, lifting the legs). It is important to strengthen the muscles of the cortex to maintain stability of the spine.

2. Supply for joint health:

   • Products rich in collagen: Bone broth, jelly, gelatin. Collagen is the main structural protein of cartilage and ligaments.
   • Glucosamine and chondroitin products: Seafood (shrimp, crabs), animal cartilage.
   • Products rich in omega-3 fatty acids: Fat fish (salmon, mackerel, herring), linen seed, walnuts. Omega-3 fatty acids have anti-inflammatory properties.
   • Products rich in vitamin C: Citrus fruits, kiwi, bell pepper, broccoli. Vitamin C is necessary for collagen synthesis.
   • Products rich in antioxidants: Berries, fruits, vegetables. Antioxidants protect the cartilage from damage by free radicals.
   • Products rich in calcium and vitamin D: Dairy products, green leafy vegetables, egg yolk. Calcium and vitamin D are necessary for bone health.
   • Consumption restriction: Sugar, processed products, trans fats, red meat. These products can contribute to inflammation in the body.

3. Food supplements to strengthen the joints:

   • Glucosamine and chondroitin: They stimulate the synthesis of proteoglycans and hyaluronic acid, contribute to the restoration of cartilage and improve amortization properties.
   • Collagen: Provides strength and elasticity of cartilage and ligaments.
   • Hyaluronic acid: Provides the viscosity and elasticity of the synovial fluid, lubricates the joint and reduces friction.
   • Omega-3 fatty acids: Have anti -inflammatory properties.
   • Vitamin D: It is necessary for the health of bones and the assimilation of calcium.
   • Curcumin: It has anti -inflammatory and antioxidant properties.
   • MSM (methylsulfonylmetane): The source of the sulfur necessary for the synthesis of collagen.

4. Maintaining a healthy weight:

   • Reducing the load on the joints, especially the knee and hip.
   • Improving blood circulation and nutrition of articular tissues.
   • Reducing the risk of osteoarthrosis.

5. Proper posture and biomechanics of movements:

   • Maintaining proper posture reduces the load on the spine and other joints.
   • Proper biomechanics of movements prevents the overload of the joints and injuries.
   • The ergonomics of the workplace (the correct height of the table and chair, back support) helps to maintain the correct posture and prevents joint pain.

6. Avoidance of overloads and injuries:

   • A gradual increase in the load during sports.
   • The use of protective equipment (knee pads, redemptions) during traumatic sports.
   • Warm up before training and a hitch after training.
   • Correct technique for performing exercises.

7. Regular rest and restoration:

   • A sufficient sleep (7-8 hours a day) is necessary for the restoration of articular fabrics.
   • Avoiding overtraining.
   • The use of relaxation techniques (massage, yoga, meditation) to relieve tension in muscles and joints.

8. Physiotherapy:

   • Ultrasound: improves blood circulation and reduces inflammation.
   • Electrical stimulation: strengthens the muscles that support joints.
   • Magnetotherapy: improves blood circulation and accelerates tissue healing.
   • Laser therapy: reduces pain and inflammation.
   • Therapeutic massage: relieves tension in the muscles and improves blood circulation.

9. Orthopedic devices:

   • Orthes: provide support and stabilization of the joint, reduce the load and pain.
   • Insoles: The feet are adjusted to the biomechanics and reduce the load on the knee and hip joints.
   • Carcasses and crutches: reduce the load on the lower limbs when walking.

10. Medication:

    • Nonsteroidal anti -inflammatory drugs (NSAIDs): reduce pain and inflammation.
    • Corticosteroids: reduce inflammation, but have side effects.
    • Chondroprotectors: stimulate the restoration of cartilage.
    • Hyaluronic acid injections: improve the lubrication of the joint and reduce the pain.

IV. Joint diseases and their prevention:

1. Osteoarthrosis (arthrosis):

   • Degenerative joint disease, characterized by the destruction of cartilage and the formation of bone growths (osteophytes).
   • Risk factors: Age, genetic predisposition, injury, overweight, insufficient physical activity, excessive physical activity.
   • Prevention: Maintaining healthy weight, regular physical activity, proper nutrition, avoiding overloads and injuries, using orthopedic devices.

2. Rheumatoid arthritis:

   • Autoimmune disease characterized by inflammation of the synovial shell of the joints.
   • Risk factors: Genetic predisposition, smoking, infection.
   • Prevention: Refusal of smoking, timely treatment of infectious diseases, maintaining a healthy lifestyle.

3. Gout:

   • The disease caused by the deposition of uric acid crystals in the joints.
   • Risk factors: Genetic predisposition, excessive consumption of alcohol and products rich in purins (red meat, seafood), obesity, taking some drugs.
   • Prevention: Limiting the consumption of alcohol and products rich in purins, maintaining a healthy weight, sufficient fluid consumption.

4. Bursit:

   • Inflammation of the synovial bag (Bursa) located near the joint.
   • Risk factors: Repeating movements, injuries, infections, rheumatoid arthritis.
   • Prevention: Avoiding repeating movements, the use of protective equipment, timely treatment of infectious diseases.

5. Tendinitis:

   • Inflammation of the tendon.
   • Risk factors: Repeating movements, injuries, age -related changes.
   • Prevention: Avoiding repeating movements, the use of protective equipment, the correct technique of performing exercises.

6. Dislocations and stretching:

   • Damage to the ligaments and joint capsule.
   • Risk factors: Injuries, falls, classes of traumatic sports.
   • Prevention: The use of protective equipment, improving coordination and balance, strengthening the muscles supporting the joints.

V. Modern methods of treating joint diseases:

1. Arthroscopy:

   • A minimally invasive surgical procedure that allows you to inspect and treat damage inside the joint.
   • It is used to remove damaged cartilage, restore ligaments and meniscuses, and remove bone growths.

2. Joint endoprosthetics:

   • The surgical procedure in which the damaged joint is replaced by an artificial prosthesis.
   • It is used in severe forms of osteoarthrosis and other joint diseases, when conservative treatment methods are ineffective.

3. Injections of plasma platelets (PRP therapy):

   • Injections of the patient’s own plasma enriched with platelets in the area of ​​the damaged joint.
   • Platelets contain growth factors that stimulate tissue restoration.

4. Cell therapy:

   • The use of stem cells to restore damaged cartilage.
   • Stem cells can differentiate into cartilage cells and promote tissue regeneration.

5. Gene therapy:

   • The introduction of genes encoding growth factors or other proteins into the area of ​​the damaged joint to stimulate tissue restoration.

VI. The role of information technology in supporting the health of the joints:

1. Mobile applications for physical activity:

   • Tracking physical activity (number of steps, distance traveled, calories spent).
   • Planning training and progress control.
   • Reminders for the need to move and take breaks during work.

2. Virtual reality (VR) for rehabilitation:

   • Creation of interactive exercises for rehabilitation after injuries and operations.
   • Assessment of the correctness of exercise and feedback.
   • Improving the motivation and involvement of patients in the rehabilitation process.

3. Telemedicine for consultations and monitoring:

   • Online consultations with doctors and physiotherapists.
   • Remote monitoring of the condition of the joints and the effectiveness of treatment.
   • Providing individual recommendations for nutrition and physical activity.

4. Artificial intelligence (AI) for diagnosis and forecasting:

   • Analysis of medical images (X -ray, MRI) to detect joint diseases in the early stages.
   • Prediction of the risk of developing joint diseases based on genetic and anamnestic data.
   • Personalization of treatment based on the individual characteristics of the patient.

VII. Tips for maintaining joint health in everyday life:

1. Choose comfortable shoes with good shock absorption.
2. Use the correct weight lifting technique (bend your knees, keep your back straight).
3. Take breaks during work associated with a long stay in the same position.
4. Regularly perform stretching exercises to improve joint flexibility.
5. Maintain healthy weight.
6. Observe a balanced diet rich in nutrients necessary for joint health.
7. Drink enough water.
8. Avoid smoking.
9. Pass medical examinations regularly to identify joint diseases in the early stages.
10. If the joint pain appears, see a doctor.

By adhering to these recommendations, you can proactively maintain and strengthen your joints, minimizing the risk of developing joint-related issues and ensuring a healthy, active lifestyle for years to come. Remember to consult with healthcare professionals for personalized advice and treatment plans tailored to your individual needs.