When it comes to living an active and comfortable life, having healthy joints that work well and support our bodies is often at the top of the list. Whether we enjoy walking, running, cycling, or dancing, or just want to be able to move with ease, our joint health can have a big impact on our overall wellbeing, lifestyle, and happiness.
Why mobility matters
Healthy joints and good mobility allow us to move easily with reduced pain and discomfort and improve our ability to function day to day.
Having a good level of mobility plays a role in:
- Preventing injuries
- Maintaining good posture
- Supporting a full and pain-free range of motion, which enhances our ability to bend and stretch
- Promoting a greater ease of movement which leads to improved balance and coordination, helping to reduce the risk of falls
- Engaging in daily activities and hobbies with greater ease and comfort, contributing to a higher quality of life
What are synovial joints?
Synovial joints are the most common type of joint in the human body. They are involved in a wide range of motion including flexion
(bending), extension (straightening), abduction (movement away from the body), adduction (movement towards the body) and rotation.
- Hinge Joint (e.g. knee, elbow)
- Ball and Socket Joint (e.g. shoulder, hip)
- Pivot Joint (e.g. the neck)
- Plane Joint (e.g. fingers and toes)
- Saddle Joint (e.g. thumb)
- Condyloid Joint (e.g. wrist)
Each of these joints has many complex structures within which help them function correctly. Changes in these structures whether through injury, age, or associated health conditions play an important role in our mobility and overall wellbeing and can significantly affect our joint health and function both in the short and long term.
Key structures in a synovial joint and what can go wrong:
Articular Cartilage
Articular cartilage is connective tissue which covers the ends of the bones in a joint.
Structural changes to cartilage can include thinning, loss of elasticity, cracking, and splitting. This can lead to reduced shock absorption, increased susceptibility to further damage, and the development of degenerative joint conditions such as Osteoarthritis (OA).
Synovial Fluid
Synovial fluid is an oily liquid that lubricates the joint, reduces friction, and provides nutrients to the cartilage and other structures.
Changes in the composition and viscosity of synovial fluid can contribute to increased joint surface friction, discomfort, stiffness, and decreased range of motion.
Synovial Membrane
The synovial membrane lines the inside of the joint and secretes synovial fluid.
Changes to the synovial membrane may lead to the build-up of waste products and increased inflammation within the joint. This can result in joint stiffness, discomfort, and restricted range of motion, significantly impacting our joint performance and mobility.
Joint Capsule
The joint capsule surrounds the joint. It has a tough, fibrous outer layer to help provide support and stability, and protects the synovial membrane inside. The joint capsule houses the nerve endings responsible for us feeling pain or pressure within a joint, often connected to the surrounding muscles. It also houses the nerves which tell the brain about the position and movement of a joint, helping us to control and coordinate our movements.
If the flexibility and elasticity of the joint capsule decreases, this can have a significant impact on the joint’s range of motion and flexibility. An example of a condition involving inflammation of the joint capsule is Frozen Shoulder which can take between 1-3 years to resolve and often still results in some form of restricted movement once ‘thawed’.
Ligaments and Tendons
Ligaments are fibrous connective tissues which connect bones to bones, providing structure and stability. Tendons are also fibrous connective tissues, but they connect bones to muscles and allow us to move.
As we age, ligaments and tendons may experience a decrease in tensile strength: in other words, the maximum stress that they can withstand whilst being stretched or pulled becomes less. Tendons and ligaments can also lose their elasticity over time and become less flexible. Both issues can lead to decreased joint stability, joint weakness, and an increased risk of injury.
How supplementation can help
When it comes to making changes to your lifestyle there will be some factors affecting your joint health that you can take positive steps towards such as taking regular physical exercise as appropriate to your fitness level, age, and strength, building in the right levels of recovery and relaxation to your daily routine, and managing your weight if relevant.
Whatever may be impacting on your joint health, there are vitamins, minerals, and botanicals which can help to support your mobility.
Botanicals:
There are several botanicals which have been researched to potentially help support joint health, including Turmeric and Boswellia.
Boswellia helps support joint flexibility by keeping joints feeling cool and comfortable.
The active constituents in turmeric are called curcuminoids which can help to support mobility.
Vitamins and Minerals:
There are a number of essential nutrients that play an important role when it comes to our joint health. Making sure we avoid
micronutrient deficiencies is another way to help support our mobility and keep us moving.
Vitamins D3 and K plus manganese contribute to normal bone health whilst Vitamin C helps support normal collagen formation which in turn supports the normal functioning of cartilage.
Vitamin D3 also contributes to normal muscle functioning.
Other botanicals:
PEA and ASUs have been the subject of numerous research studies investigating their role in mobility.
Palmitoylethanolamide (PEA) is a naturally occurring fatty acid involved in cellular activity.
Avocado & Soy Unsaponfiables (ASUs) are a mixture of natural compounds derived from avocado and soybean oils.
Here at Evera Nutrition, we realise that the issues which might impact upon joint health are complex and vary from individual to individual. That’s why our team of scientists has created a unique formulation to help support your mobility so you can carry on comfortably.