Strengthening Bones and Joints - For a Lifetime
They are part of the musculoskeletal system and protect the internal organs: our bones and joints. An adult human has around 206 bones, with more than half of them making up the skeletal structure of the hands and feet alone. With small daily routines, everyone can do something to keep them strong and flexible.
Table of contents
Complex interplay of bones and joints with muscles, ligaments, and tendons
The musculoskeletal system is very complex: Like a framework, our skeletal system gives the body shape and posture. In conjunction with muscles, ligaments, and tendons that support and connect the bones and joints, the body becomes mobile.
The tendons serve as power transmitters. They are anchored on one side to the bone and on the other side to the muscle. The ligaments hold the muscles in place, joints ensure freedom of movement in certain directions, and together with the ligaments, they limit it to a reasonable extent.
For a single step, around 63 bones are set in motion, and even a small shrug uses 64 bones. The connecting joints act as a kind of shock absorber, cushioning movements and impacts.
Cartilage - shock absorber and pump system for nutrients
More precisely, it is the cartilage that cushions every impact. Cartilage is a smooth, shiny tissue that covers the bone sections on both joint partners in joints. In this way, they protect the bones from excessive pressure.
Cartilage consists of cartilage cells that form collagen fibers, which are connective tissue fibers. A lot of water can be bound between these fibers. Together with the synovial fluid, this extremely water-rich cartilage substance acts like a hydraulic system, which not only functions as a shock absorber but also serves as a pumping system responsible for supplying nutrients to the cartilage cells in the avascular cartilage tissue.
Connective tissue - supporting tissue for muscles and joints
The connective tissue consists of a large number of cells and extracellular matrix. These tissue forms support bones and joints, as well as muscles, organs, or blood vessels. Additionally, it serves as filling material, as well as water and fat storage, and as a space for free cells. As such, it conducts nerve impulses, regulates nutrient supply, body temperature, and the removal of cell waste. Ligaments such as the cruciate ligament in the knee joint are also taut connective tissue strands that run from one bone to another and are only minimally stretchable.
Adequate exercise - for bone metabolism and nutrient absorption
Regular exercise is important to strengthen and maintain bones, cartilage and connective tissue, muscles, and joints. Physical activity stimulates the entire metabolism, including bone metabolism. This ensures that cartilage can draw sufficient nutrients from the surrounding tissue.
Which micronutrients are important for bones and joints
What vitamins, minerals, and trace elements does our musculoskeletal system need? There is a wide range of micronutrients that our bones and joints rely on. For example, Vitamin D, Vitamin K, and Manganese contribute to the maintenance of normal bones. In order to ensure the normal formation of collagen for cartilage function, the body needs Vitamin C. The connective tissue is supported by the trace elements Manganese and Copper. While Manganese contributes to the normal formation of connective tissue, Copper is significantly involved in its maintenance.