Whatever you do - you sit, yawn, work at the computer - your joints are working. When they're he althy, you don't pay attention to them. If they get sick, there is pain. Women suffer from rheumatic diseases more frequently. Learn how to care for your joints so that they never let you down.
Our bone system consists of 206 individual bones connected by different types ofjoints . Some are tiny, such as the toe joints, others large, such as the shoulder or knee joints.
The ends of the bones that make up the joint are covered with perfectly smooth cartilage. It allows the bones to slide against each other with only minimal friction, which protects the joint from damage.
Until recently, it was believed that the abrasionof articular cartilageis a natural process resulting from the aging of the body. Today it is known that it is favored by, among others abnormal joint structure (e.g. dysplastic hip joint), genetic predisposition, injuries, blood supply disorders, diabetes.
Abrasion of articular cartilage leads to osteoarthritis. Its development is accelerated by obesity, as well as frequently repeated activities that overload the joints. It may be incorrect - on straight legs - to lift heavy objects, do some sports (e.g. tennis), sit with a hunched back.
Why women suffer from rheumatic diseases more often
Various types of rheumatic diseases, includingarthrosis , suffer from over 7 million Poles. Women are sick three times more often.
The reason for the statistics that are unfavorable for the fair sex is the fact that women strain their joints more than men: they carry heavy shopping bags, perform thousands of household activities. The condition of the joints is also deteriorated by each pregnancy and childcare, which requires constant bending down and carrying the baby in our arms.
Additionally, women tend to ignore minor ailments, soothe the pain with an ointment or a pill. This does not eliminate joint overload and degenerative changes occur over time.
The joint is protected by the joint capsule. It is she who wraps him tightly, creating a strong, vascularized and innervated fibrous membrane around him. The articular capsule is made of two layers. The outer one consists of fibers, some of which are ligaments that connect bones. The inner layer of the joint capsule is the so-calledsynovial tissue - a very vascularized membrane that produces synovial fluid, a thick liquid that facilitates "glide" and ensures painless bone movement.
From loss of articular cartilage to loss of stability
The disease most often affects the knees, hips, hands, feet, including the cervical and lumbar spine. First, the cartilage that covers the surfaces of the bones that make up the joint becomes rough, uneven. After years, it may disappear completely, then the bones that are stripped of the shield rub against each other. The subchondral layer thickens and numerous cysts (cavities filled with mucous tissue) form in it.
This changes the shape of the joint and can lead to, for example, shortening of the leg or deformation of the fingers. The pond is losing its stability. In the place of the former border between bone and articular cartilage, osteophytes grow - outgrowths that not only distort the joint, but also limit its movement and cause pain when moving. There may also be synovitis, contracture of ligaments, joint capsules and muscles.
It is accompanied by pain - constantly increasing and dull - which intensifies after straining the joint after prolonged walking or standing. Most patients also complain of joint stiffness, especially in the morning and after a long rest. It takes a long time for them to get started. When the condition is advanced, the joints may "creak".
Degenerations in the joints of the hand are very characteristic. The distal interphalangeal joints (those just in front of the nails) usually suffer. They are painful, thickened, and distorted. The proximal interphalangeal joints are less often thickened and painful (they are
in the middle of the finger).
Minor lifestyle changes are enough
Meanwhile, so little is needed for the joints to be efficient and flexible for many years. What is it doing them well?
» Movement - physical activity helps to strengthen bones and muscles, maintain proper mobility of joints and prevent their stiffness. It does not have to be practicing sports (not requiring uniform movement), daily gymnastics is enough, because it strengthens the muscles that provide additional support for the joints, especially those in the spine. The ideal sport is swimming and water gymnastics because they improve all muscles.
» Uniform loads - heavy purchases have to be divided into two nets, so that each hand has more or less the same kilograms. This protects the shoulder, wrist and knee joints. Heavy objects, such as furniture, are better to move than to lift. And if you have to pick up something heavy off the floor, crouch down (don't bend your back!) And get yourself up by straightening your legs at the knees.
» Comfortable shoes - every daythe best ones are those with a thicker and flexible sole that effectively absorbs shocks when you walk.
Mediterranean diet - the one based on fish, poultry, vegetables, fruit and olive oil - its regular use improves mobility, reduces pain and prevents joint stiffness. Fatty fish are recommended: salmon, mackerel, herring, tuna - species containing a lot of iodine, protein and omega-3 fatty acids. Among the fruits, black currants deserve special attention. They contain vitamin C, which is essential for the production of collagen, which ensures the elasticity of the tendons. Linseed oil, olive oil and walnuts are also valuable - the combination of omega-3 fatty acids and vitamin E contained in them prevents inflammation of the joints.
» Furniture suited to your height and work - the less effort you have to put into getting up from a chair or bed, the more straight you are while preparing a meal, the less your joints suffer, incl. spine and shoulders.
» Shapely figure - each additional kilogram unnecessarily loads the joints, weakens the ligaments and contributes to faster wear of the articular cartilage.
» Sexual fidelity - because casual sex may end up with chlamydia infection, microorganisms that are extremely dangerous for joints. Chlamydia retunes the immune system so that the body itself begins to break down bone connections.
» Daily relaxation - stress promotes tension and overload of muscles stabilizing joints. Emotional trouble triggers physical responses: reflex tensions and contractions in the dorsal muscles. When a muscle is contracted for a long time, it constricts its own blood vessels, thereby depriving itself of oxygen. As a result of oxygen deficiency, muscle tension increases and the pain worsens. That is why you need to learn to relieve tension and take care of your psychological comfort.
Exercise your feet
No special equipment is needed to improve the feet. The easiest exercise is to pick up a small handkerchief or a bag filled with porridge or dry peas with your fingers. The next exercise is to stretch your toes - once pull them towards the floor, then bend them upwards. The ankle joints will loosen the circles that are twisted with the foot back and forth. You can do these simple exercises in your free time. It's important to do them regularly. Scientists have proven that for the joints of the feet, systematic gymnastics is better than massage.
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