The human body is a complex and fragile structure in which all elements are interconnected. Any disruption in the system significantly impairs the functioning of the body as a whole. Therefore, when the joints crunch, it is important to pay attention to this symptom and immediately take an action. Crepitus is harmless when not caused by an injury, medical condition, or disease. It comes from Nitrogen bubbles in the synovial fluid that gets trapped then released during particular movements. Most of the time, it’s nothing to worry about, but vitamins for joint health could help avoid Arthritis.
Joint Anatomy
Our natural hinge has several components – articular surfaces covered with hyaline cartilage, an articular capsule, and a cavity containing articular fluid – synovium. There are also additional elements – ligaments, which are located on the surface of the articular capsule. They significantly strengthen the joint and limit the range of motion. There are menisci in the structure of the knee joint, and there are discs between the vertebrae. They perform the function of shock absorption, contribute to a variety of movements.
Their mobility improves with physical exertion, sports. But during excessive overloads, a creak or crunch may occur, which is a sign of increased friction of the articular surfaces, thinning of the cartilage tissue.
The Causes of Crunch and Pain
Normally, active movements in the joints occur silently. The crunching sound is not a pathological sign, because they are not just fixed. But if this phenomenon is accompanied by unpleasant sensations or pain, it is important to pay maximum attention to this.
There are many reasons for the occurrence of crunch in the joints, the main ones include:
- Degenerative changes. The cartilaginous surface is a constantly renewing structure. With age, it becomes much thinner, more susceptible to negative changes. Crunching knees are often associated with them.
- Metabolic disorders in the joint. With insufficient or impaired nutrition, the tissues of the musculoskeletal system do not receive a sufficient amount of nutrients. Dystrophic changes occur, due to which the joint does not perform its function in full. Usually, due to the influence of this factor, a crunch in the shoulder occurs.
- Increased body weight. Due to the heavy load on the articular surfaces, the capsule becomes thinner, the friction of the surfaces worsens. This factor contributes to the occurrence of crunching in the hip joints.
- Sedentary lifestyle. Sedentary or static work also has a negative impact on the work of the ligamento-articular system. The elasticity, the strength of the ligaments are impaired, the blood supply to the cartilage tissue is reduced. It is with this factor that squeaking in the knees is most often associated.
How to get rid of crunch in joints – it is advisable, if possible, to eliminate these factors. It is important to eat right and lead an active, better athletic lifestyle.
Top 7 Vitamins for Joint Health
Calcium. Provides strength to bone tissue and ligaments.
Vitamin A. Participates in the absorption of calcium and phosphorus.
Vitamin D. Without this trace element, calcium absorption does not occur.
Vitamin E. Takes part in the synthesis of elastane, which increases the elasticity and endurance of cartilage.
Vitamin C. Participates in the formation of collagen, which is responsible for the flexibility of bones.
B vitamins: B1, B5, B6, B12 . They take part in water-salt metabolism, assimilation of minerals.
Omega-3 fatty acids . These are irreplaceable formations for the synthesis and high-quality work of cartilaginous and ligamentous structures.
It is important that all these elements enter the body in sufficient quantities. This will ensure normal sliding between the articular surfaces and strengthen them.
What to do to Prevent Joints Crunching?
In this case, it is important not to feel sorry for the joint that bothers you. Otherwise, joint pain, pathological inflammatory changes can be added to the crunch. And this may require medical correction. It is important to be constantly in motion so that the tissues maintain a good blood supply and oxygen saturation.
Joint Exercises
Besides vitamins for joint health, there is a set of exercises that will relieve crunching and unpleasant sensations during active movements. The most effective are:
- Lying on your back. Slowly raise straight legs 90 degrees, bring them together and spread them.
- Situation on the side, legs together. Gradually raise one leg up to the maximum level.
- Position on the stomach, arms spread apart. Raise and lower the chassis hands-free.
- Supine position. Perform a circular motion, first with one leg, then with the other.
- Standing position. Perform circular movements with the pelvis.
- Supine position, legs bent at the knees. Slowly dilute and bring them together in this position.
With a regular performance of these exercises, you can not only get rid of the crunch in the joints but also keep the body in good shape all the time. Also, good results are provided by hiking, cycling, swimming. Adequate physical activity improves the basic metabolism of trace elements, improves the formation of cartilage cells, strengthens the ligaments, and increases the production of articular fluid.
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