Victor Forge
The human body is designed for movement and our muscles support our bones to help us get from one place to another. Bones, in turn, connect to joints, which are where two bones meet. Joints have elasticity to move with bones, and the joints and muscles work together to help us perform everyday tasks. Joint health is important as it allows for movement and flexibility, helps the body absorb shock, and protects bones and tissues from damage. Joint pain can be caused by an injury to the joint or the tissues surrounding it, and joints rely on muscles to support them. Therefore, strengthening the muscles around joints can help alleviate joint pain and reduce the load on the joint itself, preventing degeneration.
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What You'll Learn
Joint pain relief
Our muscles support our bones and joints, helping us to move. Joint pain can be caused by wear and tear, injury, or underlying conditions such as arthritis. While medication can help to manage the pain, strengthening the muscles around the joints can also provide relief.
If you are experiencing joint pain, it is important to get a diagnosis from a healthcare professional. They will ask about your symptoms, previous injuries, and family history of joint pain. They will also examine the affected joint and look for signs of injury to the surrounding muscles, tendons, and ligaments.
Once you have a diagnosis, your healthcare provider can recommend treatments to relieve the pain and maintain healthy joints. This may include medication such as acetaminophen (e.g. Tylenol) or nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen. Topical treatments such as ointments or gels can also be applied to the skin over the affected joint area. Dietary supplements like glucosamine may also help, but be sure to check with your healthcare provider before taking any supplements.
In addition to medication, exercise can be a powerful tool for managing joint pain. Weight-bearing exercises, in particular, can help to strengthen the muscles that support the joints. It is important to start with lighter exercises and gradually increase the intensity to avoid injury. Low-impact exercises such as walking, swimming, cycling, and yoga are recommended for those with joint pain. These exercises are gentle on the joints while still providing the benefits of increased muscle strength and improved joint function.
Good posture is also important for joint health. Maintaining proper posture can help to support the neck and spine, reducing strain and associated pain. Physical therapists can help you adapt your movements and environment to safely complete daily tasks and improve your overall joint health.
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Joint degeneration prevention
Joint degeneration, or osteoarthritis, is a complex process with many causes. It is not an inevitable part of aging, but the risk does increase with age. The biggest risk factor is excess weight, which puts additional pressure on weight-bearing joints, such as the hips and knees. Each pound of weight gain adds nearly four pounds of stress to the knees and increases pressure on the hips six-fold, breaking down the cartilage that cushions these joints.
To prevent joint degeneration, maintaining a healthy weight is extremely important. Weight management can also help prevent osteoporosis, a weakening of the bones commonly associated with aging, which can lead to life-threatening fractures. Exercise is key to weight control, and physical activity is the best available treatment for osteoarthritis. As little as 30 minutes of moderate exercise five times a week can help joints stay limber and strengthen the muscles that support and stabilize the hips and knees.
Weight-bearing exercises are particularly beneficial for bone density and bone health and are good for cartilage too. Running, walking, dancing, playing sports, weightlifting, pilates, and yoga are all recommended. Cross-training and varying your exercise routine is a good strategy, as different muscle groups are used during different types of activities.
Cardio exercises are also beneficial for joint health. Swimming, bicycling, and other water exercises are ideal as they place the least body weight on the joints. In addition, lunges, squats, and stretching can help to strengthen the muscles around joints.
Diet also plays a role in joint health. Nutrient-rich foods that are high in vitamin D and calcium support bone density and improve joints. Leafy greens, almonds, and low-fat dairy are good choices. Omega-3 fatty acids, found in fish oil and certain plant/nut oils, can also help to reduce joint inflammation.
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Athletic performance improvement
Athletic performance is heavily reliant on joint health, which in turn is supported by strong muscles. Joint strength-training is an important aspect of injury prevention and maintaining mobility. Muscles act as a brace to support joints and reduce the risk of injury and pain. Therefore, incorporating exercises that strengthen the muscles around joints is key to improving athletic performance.
The muscles surrounding the joints provide stability and support during movement, preventing excessive stress on the joints. Strong muscles also help carry the weight and stress of movements, reducing the load on the joints. For example, strong quadriceps muscles in the thighs support and protect the knee joints, while strong muscles in the lower back can stabilise and protect the spine and hip joints.
To improve athletic performance, it is important to incorporate joint-strengthening exercises into training routines. This can include strength training, such as weightlifting, squats, lunges, push-ups, and shoulder presses. Low-impact exercises like walking, cycling, and swimming are also beneficial for joint health, as they improve cardiovascular fitness while being gentle on the joints. Additionally, exercises like yoga, tai chi, and stretching can improve joint flexibility and range of motion, further supporting athletic performance.
Nutrition also plays a vital role in muscle and joint health. A diet rich in vitamin D, calcium, and omega-3 fatty acids supports bone density and joint health. Foods like leafy greens, almonds, and fatty fish like salmon provide these essential nutrients. Maintaining a healthy weight is also crucial, as excess body weight can put additional stress on weight-bearing joints, increasing the risk of injury and joint pain.
By incorporating joint-strengthening exercises, athletes can improve their overall joint health, reduce the risk of injuries, and enhance their athletic performance. Additionally, a well-balanced diet with the necessary nutrients will support the health of both muscles and joints, further contributing to improved athletic performance.
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Joint health supplements
While muscle strengthening exercises are important for joint health, supplements can also help support your joints.
Supplements can provide the joints with added nourishment to improve flexibility and joint health. For instance, Osteo Bi-Flex® Triple Strength + Vitamin D contains an ingredient called Joint Shield™, which incorporates beneficial herbs to support your joints.
There are many supplements available that claim to reduce joint pain, but it is important to note that the research on most supplements is mixed, and the FDA does not regulate them. It is always best to speak to your doctor before taking any supplements.
Some supplements that may help manage joint pain include:
- Fish oil, which contains two omega-3 fatty acids with anti-inflammatory effects. A 2020 study found that fish oil supplements significantly reduced OA-specific pain and improved well-being.
- Glucosamine, a natural component of cartilage, which prevents bones from rubbing against each other and causing pain and inflammation.
- Chondroitin, a natural part of the connective tissue in bones and cartilage. Chondroitin helps boost collagen in the joints and can help hold water in the cartilage, making the tissue operate more smoothly.
- Turmeric, which contains a chemical compound called curcumin that blocks certain proteins that can cause inflammation. A 2021 review of 10 studies found that turmeric supplementation improved knee OA joint pain compared to a placebo.
- Borage oil, which is an extract from the seeds of the borago plant and is high in gamma-linolenic acid, a fatty acid that fights inflammation in the body. Borage oil supplements may help treat symptoms of rheumatoid arthritis.
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Joint-strengthening exercises
Strong muscles support joint health and help to relieve joint pain and degeneration. The musculoskeletal system, which includes the joints, muscles and bones, can be strengthened through exercise, a healthy diet and supplements.
If you suffer from joint pain, it is important to slowly introduce exercises into your daily routine. You can start with some simple movements and gradually build up. For example, you can begin with some basic exercises such as curl-ups, push-ups and side planks. For curl-ups, lie with your knees bent and feet flat on the floor, then slowly curl up from your head and shoulders, clearing your shoulder blades from the floor before curling back down. For push-ups, make sure to keep your abs and buttocks tight throughout the movement. If necessary, it is okay to start with a modified position, such as by placing your knees on the floor. For a side plank, lie on your right side and raise your body and legs off the ground, keeping your elbow, forearm and foot firmly planted. Keep your body in a straight line from head to foot and extend your left arm upwards. Hold this position for 30 seconds and repeat three times on each side.
In addition to these exercises, you can also try low-impact exercises such as walking, swimming, gardening and Tai Chi. These activities can help to ease your muscles into movement and provide support for your joints. Cardio exercises, in particular, can lubricate joints, strengthen the surrounding muscles and improve circulation.
It is also important to warm up for at least five minutes before exercising to prepare your muscles and reduce the risk of injury. Additionally, consider wearing protective equipment, such as elbow, wrist and joint braces, to lighten the load on your joints.
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Frequently asked questions
Yes, muscles support joints. Ligaments connect muscles to bones, so when one of these components is affected, they can all suffer. Joints rely on muscles to support them, so strengthening the muscles around the joints can help alleviate joint pain and enhance athletic performance.
You can strengthen your joints by engaging in various exercises, such as strength training, lunges, squats, swimming, and cardio. It is important to warm up before exercising to prevent injury and maintain mobility.
Some exercises to strengthen the muscles around your joints include wall squats, push-ups, and side planks. For wall squats, stand with your back against the wall, feet hip-width apart, and about two feet out from the wall. Slide down the wall until you are in a sitting position, hold for 10 seconds, and repeat 10 times. For push-ups, start with 1 set of 10 and increase as you improve, keeping your abs and buttocks tight. For side planks, lie on your right side with your body and legs raised off the ground, keeping your elbow, forearm, and foot firmly planted. Hold for 30 seconds and repeat 3 times on each side.
Diet plays an important role in supporting joint health. Consuming foods rich in vitamin D and calcium supports bone density and improves joint health. Leafy greens, almonds, and low-fat dairy products are examples of nutritious foods that provide the body with essential nutrients for maintaining healthy joints.
Yes, supplements can be beneficial for joint health. Glucosamine and chondroitin are natural substances found in the body, especially in the joints and cartilage. They can be taken as supplements to support joint health and reduce joint pain and stiffness. Vitamin D supplements are also recommended for joint health and can be found in fatty fish, egg yolks, and fortified dairy products.
