Spring in your step: healthy joints
03 Dec 2012
There are over 200 joints in the human body and every single one of our bones (excluding one in our throat) couples with another bone at a joint. Joints are divided into three different categories: immoveable, slightly moveable and freely moveable.
- Immovable joints are bones that are connected but don’t move, such as in the skull.
- Slightly moveable joints have only limited movement, such as in the spine.
- Freely moveable joints allow a large range of movement and make up the bulk of the joints in your body.
But there’s more to a joint than the connecting bones. Joints are linked by ligaments and supported by cartilage that cushions the bones so they don’t grind against one another. Muscles also play a role because tendons are attached to the bones. Together these elements form the musculoskeletal system.
The Australian Bureau of Statistics (ABS) reveals alarming facts in the study Musculoskeletal Conditions in Australia: A Snapshot, 2004-05. Musculoskeletal conditions including arthritis, back pain, osteoporosis and osteoarthritis affect 31 per cent of Australians. The older you are, the higher your risk, with the majority of those affected over 64.
Osteopath and spokesperson for the Australian Osteopathic Association Dr Jason Stone explains the difference between a healthy joint and an unhealthy one. “It all comes down to range of motion,” says Dr Stone. While, from a purely medical perspective, a healthy joint has well-maintained cartilage, whereas an unhealthy one is where the cartilage has worn down, in practice, the healthier the joint, the greater the range of motion.
For instance, a scan might reveal degenerative cartilage, but the patient has good mobility and little joint pain. This is considered a relatively healthy joint. “It all comes down to how well a joint is moving in comparison to its full potential range of motion,” explains Dr Stone.
Limber up
Joints equal movement, and the best way to keep them supple is to simply move more. “One of the things that can stiffen joints is repetition, such as sitting in the same spot for too long,” says Dr Stone.
Being inactive is a risk factor for developing musculoskeletal conditions. Exercise, including resistance workouts, can help maintain bone health, while regular exercise can improve joint health by nourishing the all-important cartilage.
“The more mobile you are, the less effort it takes to move,” says Dr Stone, and the best way to keep moving is with low-impact exercise such as Tai Chi and yoga, which improve joint health and increase flexibility, strength and balance, or swimming and aqua aerobics, which are gentle on joints, and help build cardiovascular fitness and strength.
You are what you eat
Diet is also important to bone and joint health. “Stay hydrated,” Dr Stone advises. “Drink preventively – before you get thirsty – and stick to water.”
A diet high in acidifying foods may lower the body tissue pH levels, which may result in minerals leaching from the bones.
Naturopath and vic e president of the Australian Naturopathic Practitioners’ Association Eta Brand says a diet rich in alkalising foods can help maintain bone and joint health.
“You need to eat lots of different coloured vegetables, nuts and seeds, fruit, and some protein from meat, fish or meat alternatives,” says Brand.
She also says to avoid salt, sugar, caffeine and alcohol as they are among the most acidic foods and can leach bone calcium.
Supplements may also be helpful, but it’s best to see a medical professional before starting to top-up vitamins and minerals unnecessarily.
“The ones that are helpful for joint and bone health are glucosamine, fish oil, magnesium, boron, vitamin K and vitamin D,” Brand says. “But start by eating the right foods and exercising, and then only look into supplements if absolutely necessary.”
When to see the doctor
The ABS musculoskeletal study found that only 14 per cent of people with a musculoskeletal condition visit a GP, specialist or other health professional for treatment.
If you are experiencing joint pain, an osteopath and physiotherapist could help get your joints functioning again.
“You can’t reverse joint deterioration, but the joints and surrounding tissues can be improved and become less painful,” explains Dr Stone. “Just because your joint has degenerated, it doesn’t mean your health is done and dusted. Don’t use it as an excuse to give up.”
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