Our joints in everyday life

The human body is equipped with a wide range of joints. These range from the very small joints in the toes, through the large hip joint and the spine, to the temporomandibular joint. There are various types of joint, such as the ball-and-socket joint in the shoulders and hips, or the hinge joint in the elbows and knees.

A single joint consists of two bones. A joint capsule, ligaments, muscles and tendons connect these bones to one another. The joint enables us to bend our fingers, flex our hips or open our mouths. A very important part of the joint is the layer of cartilage covering the ends of the bones, as well as the synovial fluid: these ensure that the joint runs ‘like clockwork’.

Synovial fluid becomes viscous when at rest. It is only through movement that it becomes softer and more fluid again and can fulfil its function. The joint is stabilised by the ligaments, tendons and muscles. The stronger the muscles, the more stable – and therefore better protected – a joint is.

A well-coordinated team, then.
However, joints are subjected to high biomechanical stresses and are therefore frequently affected by injuries to the musculoskeletal system.

Rheumatism (or, in short, rheumatism): This is a collective term for various disorders of the musculoskeletal system, i.e. the muscles, tendons, joints, bones or connective tissue. Modern medicine recognises over 200 rheumatic conditions. Two common rheumatic conditions are osteoarthritis and rheumatoid arthritis.

Clinical picture of osteoarthritis

Definition: Osteoarthritis is defined as the slowly progressive breakdown of joint cartilage (primarily a degenerative joint disease). Within the joint space, the bones are covered by a thin layer of cartilage. In a healthy joint, this forms an elastic cushion with a well-lubricated, mirror-smooth surface. In osteoarthritis, the cartilage becomes damaged, eventually leading to its complete destruction. Cartilage degeneration is often accompanied by inflammation of the synovial membrane.

Osteoarthritis commonly affects the knees, hips and fingers.

Cause: Many forms of osteoarthritis are caused by misalignment or by excessive or incorrect strain on the joints. A lack of exercise also contributes to its development, as the joint cartilage is nourished by synovial fluid. Insufficient exercise restricts the supply of nutrients, causing the cartilage to become damaged, lose its elasticity and eventually break down.

Symptoms: Early symptoms of osteoarthritis include pain on starting to move, load-dependent joint pain, stiffness and occasional joint swelling. As the condition progresses, restricted movement, joint deformities, sensitivity to changes in weather and the formation of joint effusions may occur. Cartilage breakdown can lead to secondary inflammation of the synovial membrane (synovitis). Despite these inflammatory reactions, osteoarthritis is classified as a non-inflammatory (degenerative) form of rheumatism.

Clinical picture of rheumatoid arthritis

Definition: Rheumatoid arthritis is the most common inflammatory joint disease. This chronic, systemic inflammatory condition affects the synovial membrane lining the joint.

Cause: The cause of the condition is not yet fully understood. However, it is believed to be an autoimmune disease, in which the body’s own immune system attacks tissue and connective tissue. There is also a genetic predisposition.

Symptoms: The first symptoms usually appear in the small joints of the fingers and toes. Typical symptoms include chronic pain, swelling, warmth, morning stiffness (lasting more than 30 minutes) and tenderness. The condition can progress gradually or in flare-ups, spreading to other joints, tendon sheaths and bursa, and leading to joint destruction in the long term. General symptoms such as tiredness, malaise and a slight fever may also occur.

PLEASE NOTE: Despite joint pain, deliberate movement is essential. Resting the joints leads to muscle weakness and increased joint wear, which exacerbates the pain. Deliberate movement breaks this vicious circle.

Gentle exercise keeps the joints supple, improves blood circulation and prevents stiffness. Exercise boosts endorphin release, supports cardiovascular health and reduces tiredness. If you are overweight, regular exercise can take the strain off your joints whilst also helping with weight management.

Joint-friendly sports for spring:

• Swimming and aqua aerobics
• Cycling
• Nordic walking
• Yoga / Pilates

A balanced diet is important for joint health. It can also help manage existing osteoarthritis or rheumatoid arthritis and reduce inflammation in the body. A healthy diet therefore not only contributes to joint health, but also to general health and weight loss.

Key nutrients for good joint health:

• Omega-3 fatty acids: Whilst omega-6 fatty acids promote inflammatory processes, omega-3 fatty acids inhibit these inflammatory processes. Omega-3 fatty acids are mainly obtained from fish, green leafy vegetables, chia seeds, hemp seeds, linseeds, walnuts and their oils.
• Proteins: Proteins strengthen the muscles and stabilise the joints. The recommended intake is 1–1.5 g of protein per kg of body weight. Plant-based sources such as eggs, pulses, tofu, tempeh or Quorn should be preferred. Meat should be consumed sparingly due to the pro-inflammatory arachidonic acid it contains.
• Fibre: Fibre from fruit, vegetables and whole grains promotes a feeling of fullness, stabilises blood sugar levels and supports weight management.
• Antioxidants: These act as radical scavengers and protect cells from free radicals, which promote inflammation. Vitamin C, vitamin E and carotenoids are particularly effective. Vitamin C, for example, is found in berries, peppers and citrus fruits and can modulate inflammation associated with osteoarthritis.
• Vitamin D and calcium: Vitamin D is important for bones, muscles and cartilage. People with adequate levels have a lower risk of knee or hip osteoarthritis. The main source is sunlight. Supplementation is particularly advisable in our latitudes (especially during the darker months of the year).

Meal prep your joints will love! Crunchy, fruity and packed with omega-3 – could this be your new favourite salad?
Give this recipe a go and give your body exactly what it needs.

Meadow cuckoo flower is an edible wild plant rich in vitamin C and bitter compounds. This wild herb can be used both externally and internally.

Field horsetail has a high content of water-soluble silicic acid, which can strengthen connective tissue. The plant is traditionally used to treat rheumatic complaints and slightly swollen legs.

Ground elder is used in traditional medicine in the form of compresses and poultices to treat gout. This wild herb can have diuretic, detoxifying and anti-inflammatory effects.

Conclusion: Regular exercise, targeted muscle-building and a balanced diet strengthen the joints and can reduce pain and discomfort. Start today with simple exercises and a nutrient-rich diet to protect your joints in the long term.

Related: Discover our health-conscious recipes and support your wellbeing: EGK recipes