Chiropractic treatment is essentially targeted joint manipulation. While chiropractors are most well known for their spinal adjustments, they also treat other joints: ankles, hips, knees, elbows, etc. Human joints come in many shapes and sizes and are arguably the biggest factor that enables us to move around and do all the things we consider normal activities of daily living. Think about it: without joints we wouldn’t be able to twist, bend, sit, grip, walk, chew, look around… Nothing! This means that joint health is imperative. What do we need to know about joints to keep them healthy?

How do joints work?

Joints are made up of at least two surfaces (bones) that touch each other and allow for movement. These include ball-and-socket joints like the hip, hinge joints like the knee and elbow, and gliding joints like those in the spine. Muscles, tendons and ligaments are attached around each joint at very specific positions, with joint surfaces shaped in exact dimensions.

Muscles create the movement by relaxing and contracting, connected to the bones by tendons. Tendons must be strong enough to help move the bones, and flexible enough move smoothly and prevent damage. Ligaments connect bones to each other and are much more rigid to prevent excessive movement. Fluid within the joints lubricates joint surfaces to reduce friction and allow for lifelong use.

How do I keep joints in good shape?

There are several factors that contribute to good joint health. The primary ones are:

• Motion. Joints are not supplied directly with blood as are other organs within the body. Joints are only lubricated and nourished through movement. Moving a joint through its full range of motion allows lubricating synovial fluid to enter and nourish the joint cartilage. If joints are not moved, they do not get lubricated, cartilage can degenerate resulting in bones grinding together and potentially creating cysts, bone spurs and excess bone production. Movement is essential! Check out our #MovementMonday posts on social media for ideas on how to get more movement in your day.

• Nutrition. A healthy diet ensures the joints have enough nutrients for long-term stability and resistance to wear and tear, as well as proper blood supply to tissues surrounding joints. A healthful, anti-inflammatory diet can also help speed up joint healing when injuries occur.

How are joints injured?

Most joint injuries occur due to abnormal stresses. A joint can be injured acutely from a single traumatic event, like an ankle sprain. These types of injuries are a result of excessive movement in a specific direction. In the case of an ankle sprain, the ankle moves excessively inward, tearing the ligaments on the outside of the joint.

Other joint injuries are called repetitive-stress injuries (RSIs) or cumulative-trauma disorders. These injuries occur when relatively small abnormal stresses are repeatedly placed on normal joints. These are caused by things like by poor posture, poor joint position during the performance of a task, and/or poor workstation ergonomics. We explored many common RSIs in this post.

How can I prevent joint injuries?

There are three basic principles that are especially important when considering the impact of proper joint movement:

• Lift properly. When lifting heavy objects, follow these guidelines:

  • When lifting anything from the floor, keep the spine straight and lift with the legs.

  • Do not bend over at the waist and lift primarily with the muscles of the low back. Your body is more easily injured in this position. Instead, keep your spine straight and bend your knees. Use your legs to lift the object.

  • Keep the object being lifted close to your body. Keep your elbows flexed.

  • Keep your head up and your neck straight as you lift.

• Change position. Avoid staying in one posture for extended periods. Muscles will fatigue and joints are more likely to be injured when you hold a particular posture, especially a poor one. A good example is gardening. It’s easy to get caught up in your gardening and spend a long time hunched over. Instead, be sure to change posture throughout the time you’re performing the activity. In the example of gardening, you can alternate squatting, kneeling, or sitting, as well as taking breaks to stand up, walk around, and stretch. Sometimes finding movement or different postures requires us to think creatively! If there’s an activity you do that doesn’t allow any kind of posture change, be sure to take frequent breaks to move your body around.

• Joint placement. When performing tasks, keep the joints that are being used either in their neutral posture or approximately halfway into their range of motion. Working with your joints at the extremes of their ranges of motion — for example having your arms completely straight, or completely bent — for long periods of time puts abnormal stress on those joints.
  

Chiropractors are uniquely trained to treat common musculoskeletal conditions, including low back pain, neck pain and joint pain. They can also help you choose proper rehabilitation exercises and prevention techniques to get you back on your feet and reduce the likelihood of future injuries.