It's hard to believe that such a trivial activity as, for example, unscrewing the lid of a jar requires the involvement of twenty joints, and playing volleyball - as many as a hundred. Without efficiently functioning joints, it is impossible to perform even simple everyday activities. Is there any effective recipe to keep our joints he althy and fit?

Causes of joint pain

Usuallyjoint painsare the result of developing rheumatic disease, abbreviated asrheumatism . This popular term covers over 100 diseases that differ in terms of causes, symptoms, prognosis and treatment.

However, they have a common denominator: the sooner they are recognized and treated, the more chances we have for a normal life. So do not ignore seemingly trivial symptoms and report them to the doctor. Unfortunately, rheumatism can attack at any age - also in childhood and adolescence. He can effectively limit the freedom of movement, force a change of habits, lifestyle, and even make us dependent on someone else's help.

It is true that some diseases cannot be avoided because they are, for example, hereditary or are related to the malfunction of the immune system. However, we can delay their emergence and development. Unfortunately, many diseasesjointsare a consequence of an inappropriate lifestyle, so we have them, as it were, on our own request.

You must do it

Prof. dr hab. Włodzimierz Samborski, Head of the Department of Physiotherapy, Rheumatology and Rehabilitation, Medical University of Poznań

Every day people expose the locomotor system to various overloads. Although the tendency to develop rheumatic diseases is genetically determined, it is worth eliminating the risk factors that contribute to their formation. In osteoarthritis, it is overweight or obese.

Patients who systematically follow the recommendations of kinesiotherapists retain better efficiency than patients, yet without changes in the joints containing the contents of the leaflets, which convince them that regular drug intake will cure the disease.

What to do to have he althy joints?

  • Get moving - doing sports, or even regular daily exercise, strengthens the muscles that provide additional support for the joints (especially the spine).
  • Do not get overweight, and if you get obese - fight it becauseeach additional kilogram unnecessarily loads the joints.
  • Load your joints wisely, i.e. distribute the loads evenly in both hands, move heavy objects, and if you have to lift something - bend your legs and keep your back straight.
  • Eat with your skeletal system in mind-low in animal fat, high in calcium and vitamins (especially vitamin D).
  • Avoid long-term stresses, they cause tension and overload of the muscles that stabilize the joints.

What to avoid for he althy joints?

Not every form of exercise is good for the joints. Here's what we should avoid so as not to strain them.

Elbow joints - their enemy is carrying bags full of groceries, repetitive rotating movements, e.g. playing tennis.

Knee joints - they don't like climbing stairs, high jumps, sudden turns.

Ankle joints - they suffer the worst from walking on high heels and hard soles, as well as sudden turns.

Wrist joints - they do not like making constant, monotonous movements, e.g. typing on a computer keyboard or knitting.

Shoulder joints - they do not tolerate carrying a bag on the shoulder, hitting and bumping, sudden movements, e.g. serving a ball.

Spine joints - they are harmed by heavy lifting, prolonged sitting, sleeping on a mattress that is too hard or too soft.

Hip joints - they do not bear unnecessary kilograms (also those related to overweight) and sitting for long periods of time.

As you can see, the recipe for he althy joints is very simple. It doesn't require a lot of time, money or effort. So, let's go!

Rheumatism in numbers

  • Over 7 million Poles suffer from various types of rheumatic diseases.
  • Women are three times more likely than men.
  • The most common diseases include osteoarthritis, which is a degenerative joint disease. Almost 3 million of us have it.
  • Nearly half a million Poles suffer from rheumatoid arthritis.

"Zdrowie" monthly

Category:

Spine, bones, joints