Joint Health

Joint pain is hands down one of the most common complaints we’ve seen in our careers, and unfortunately it is something many of us will deal with at some point in our lives. Knees, hips, wrists, back, and even fingers are all subject to the wear and tear of daily life.  It can be frustrating to deal with, and the advice given to patients dealing with joint pain can be equally frustrating.

Maybe You Can Relate:

You may have noticed in the last few years that your knees have become painful in the mornings, and after sitting for long periods of time your knees are stiff, achy, and take a while to loosen up. Your daily walks have become difficult to accomplish due to knee pain and you've gained a few pounds as a result of decreased exercise. You’ve been told that if you exercise and lose weight then your knees will feel better, but your sore knees are contributing to your decreased exercise and weight gain in the first place! It is a frustrating cycle, and you aren’t sure what to do. You can’t live off of Advil forever and you don’t think cortisone shots are the answer either.

Surprising Fact:

Osteoarthritis, otherwise known as degenerative joint disease, is the most common joint related diagnosis.  It has no approved medications for treatment options! All of the recommended medications are for symptom management only. The only definitive treatment available is… you guessed it: joint replacement surgery.

So, is there anything that can help break this cycle?

The short answer is yes! Continue reading to learn more.

Movement

As human beings, we are meant to move. But we understand that chronic joint pain can make this difficult.

For many, this means biking, swimming, yoga, or using the elliptical machine will be your best options. Aqua classes are a wonderful resource if you have access to them and some pools even offer classes specifically for those with arthritis. If you need some extra guidance about which exercise might be best for you, check out our Exercise section and learn more about the different types of exercise. 

As counterintuitive as it may seem, continuing to move is the most important way to keep joints healthy, even if osteoarthritis has already set in. The trick is finding an exercise that you enjoy, that is low impact, and that does not cause pain.

As counterintuitive as it may seem, continuing to move is the most important way to keep joints healthy, even if osteoarthritis has already set in.

So, what are the benefits of exercise in terms of joint health?

Improving muscle strength

As you exercise, you naturally get stronger in your large muscle groups. Stronger muscles act as natural shock absorbers and take some of the load off the joints themselves. Not only does this ease the workload on your joints, but it is vital in preventing injuries, improving stability, and keeping you mobile.

Maintaining cartilage health

Think of cartilage as the cushions that sit on the outer edges of our bones. The main job of cartilage is to ensure our joints move smoothly, but cartilage also absorbs the pounding forces we put our bodies through every day. Cartilage has very little blood flow and unfortunately, our bodies are not able to re-grow cartilage to any meaningful degree. It is therefore vital that we do everything we can to keep the cartilage we have and prevent further cartilage loss.

This is where amazing structures called proteoglycans come into play. Proteoglycans absorb and hold onto water in our cartilage, helping to plump up cartilage and make it more resistant to wear and tear. Wondering how to activate your proteoglycans? Exercise!

Very important note:  Good hydration goes a long way in improving and maintaining joint health. If we want to improve the hydration of our joints, we must supply our body with the water it needs.

Creating synovial fluid

As we engage in physical activity, our bodies naturally create more synovial fluid. Synovial fluid is a specialized liquid our body creates to lubricate the inside of our joints, circulate nutrients to our tissues, and provide an extra layer of cushion. We want to maintain our levels of synovial fluid!

Promoting flexibility

As we age, muscles and tendons naturally become less flexible. This contributes to our joints feeling “stiff” and predisposes us to injuries. Daily stretching and movement help maintain range of motion in our joints and improves the flow of nutrients to joints. If you have been living a more sedentary life and are looking to incorporate exercise back into your daily routine, then starting with a stretching routine is a less daunting but beneficial place to start.

Bonus Fact:

The fantastic news about incorporating exercise and movement back into your regimen is this addition alone will likely help you lose some extra weight. Research has shown that by just losing one pound, you can decrease the weight distributed across the knee joint by 3 to 6-fold. Imagine the relief for your knees if you were to lose even 10 pounds!

Diet Changes to Improve Joint Health

It can be a bit overwhelming to read about “arthritis diets” and “anti-inflammatory diets”.

In terms of joint pain, your best food options are foods high in:

• Omega 3’s
  • Foods high in Omega 3’s include: fish, nuts and seeds (Chia and Flaxseed), beans, Brussels sprouts, and dark leafy greens
  • Omega 3 or fish oil supplements are a great option for their ability to decrease inflammation

• Healthy Fats
  • Olive oil, avocado oil, avocados, eggs, grass-fed butter, cheese, nuts

• Antioxidants
  • Vegetables: broccoli, spinach, carrots, garlic, spinach, cabbage
  • Fruits: raspberries, blueberries, goji berries, blackberries, strawberries

If at all possible, avoid or limit these highly inflammatory foods:

• Gluten
• Fried foods
• Refined sugars and carbohydrates
• Dairy products for those sensitive to dairy
• Highly processed foods

Supplements for Joint Health

Looking for some natural things you can take to help improve your joint health? We have compiled a list of a few of the most popular ones and included what research studies have to say about them. Here’s a deep dive on the most popular supplements: