The Importance of Bones & Joint Health

What, Why and How:

It will be no surprise that bones and joints are the bread and butter of our everyday, and every individual, assessment.

We may all have similar bones and joints within are body, however, how we use them differs greatly and therefore each individuals mobility (or lack of) does too. It's safe to say we see and feel the contrast!

A joints range of movement can vary dependent on it's type of joint. For example, the shoulder is a ball and socket joint, therefore it offers a much wider range of movement compared to a hinge joint, such as the elbow. Each joint should provide much smaller but vital movements too and these are the ones that sometimes go unnoticed until a larger area is effected. This is usually when you get to the point of, "I must do something about this now!".

Generally problems occur when there is restriction within a certain joint or succession of joints (e.g. spine), or likewise if there is excessive mobility (hypermobility), increasing your chance of strain.

The interesting part is often where there is a restricted joint present, there is often an area of increased mobility somewhere else to compensate.

The joy for us, (and eventually for you too!) is to find these pieces of the puzzle, put them together and find a place of ease and optimal function for every unique body.

Bones obviously form a large part of the joints, they provide attachments for tendons (therefore muscles) and ligaments which help configure the structure and stability surrounding a joint.

Movement of bones that occur when the body is in motion is fascinating!

For instance, during the gait cycle, a line of tension builds through the lower limb as the body moves over the foot and this helps to propel you forward. This is partly created by the femur (thigh) bone rotating one way and the hip joint rotating another. It's our job to ensure this line of tension can occur through the entire lower limb, and does so in an even and fluid motion.

WHY is this important I hear you say?!

Well this could be why your knee hurts but it's your hip that's the problem!

Lastly it's important to mention, when there is a restricted joint/s, there is usually compensation. Often this increased pressure on a joint or bone elsewhere in the short term, is a way of the body protecting itself. However in the long term, increased stress on a bone or joint, will predispose it to a higher rate of wear and tear.

HOW to help protect your Bones & Joints:

MOVEMENT

Getting your whole body moving is ideal. By this I mean upper and lower body, as well as a focus on the smaller joints and particularly the spine. If you have ever tried Pilates or Yoga you will know they are great type of whole body movement exercise. This type of exercise naturally addresses the whole body. The importance of spinal mobility as we age is an increasing concern, as soon as this reduces, we compensate, we struggle to bend, we struggle to walk!

Another battle seen regularly in clinic, is the action of raising our arms above our head, how often do we do this day to day? If we aren't doing a regular exercise/ hobby that tests it, slowly this becomes something we can't do.

With Pilates and Yoga you gain and maintain mobility as well as strength, it is often a misconception, however if you have ever joined in a class, it doesn't take long to notice this!

If this type of exercise is just not possible for you, please take note that any type of movement is more than beneficial! A cycle to the shop, a brisk walk in the morning, anything will get the fluid moving around your joints and help to keep you active.

MODERATION

With exercise should come moderation. Bones respond well to some form of resistance training, this can be weights, bands and/or your own bodyweight. Just regular walking can help maintain bone density in the lower limbs. However, on the flip side, overload on joints, particularly on a repetitive basis in the long term, this can start to create a more negative wear and tear effect. This is often seen in professional sports people where excessive strain takes it's toll.

MOUTH

Lastly there are a few important intake necessities to maintain good shock absorbency through the joints and allow the body to maintain it's bone density.

Firstly hydration, this means water intake. Not coffee or tea, not even wine or beer, (Sorry!) Diluted juice or herbal teas (without caffeine) is as close as you can get. Try for at least 3/4 glasses or cups per day.

Omega 3 intake is vital. This is a natural anti-inflammatory found in oily fish with numerous added benefits (memory, nervous system). Your body cannot make this itself, it has to come from eating oily fish, or if you are not a fan, a supplement. There is a vegan alternative also available from an algae source, so no excuses!

Calcium & Vitamin D are critical dietary sources, or supplements, if you are at risk of low bone density. If these are not sufficient in the diet then this is when it's removed from the bone instead. Over a long period of time this causes reduced density and a high risk of fracture.

Found in: Dark leafy greens, Seeds, Eggs (among others).

Can we help?

If you are unsure on how to move forward with an issue regarding your Bones and Joints please do not hesitate to contact us for a full assessment.

Until next time!

Kindest Regards,

Emma

Back To Your Feet

#boneandjointweek