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The Jargon-Free Guide to Joints, Bones and Muscles

La guía sin jerga para las articulaciones, los huesos y los músculos

Do you have problems with your joints, bones and muscles? A little research can also leave your head spinning.

There are many terms that sound confusing, but fortunately, they are quite easy to explain. You just have to consult our glossary!

We've broken down some key words about joint, bone, and muscle health so you can understand what they mean, how they interact with each other, and better understand how to care for your body.

 

Amino acid:

A type of molecule that combines to form a protein: these are known as the "building blocks" of the protein.

There are three types of amino acids: essential , non-essential and conditional : ¹

  • Our body cannot produce essential amino acids, so we need to get them from food.
  • But they can produce non-essential amino acids.
  • Conditional amino acids depend on the situation. They are usually not essential, but they can be when we are particularly sick or stressed.

 

Arnica:

An herb commonly used to help soothe bruises and muscle pain. Arnica is usually available in the form of a cream, spray, or gel that can be applied topically to the skin.

According to the European Medicines Agency, arnica has a "possible effect" in terms of improving the intensity of pain and bruising. However, they also said there is insufficient evidence from current clinical trials and they cannot draw firm conclusions about its effectiveness.

You should not use arnica if you are pregnant or breastfeeding, if you are under 12 years old, or if you are allergic to plants in the Asteracae family.

 

Arthritis:

A condition that causes pain and inflammation in the joints.

The two most common types of arthritis are:

  • Osteoarthritis: which mainly affects the smooth cartilage between the joints
  • Rheumatoid arthritis: when the body's immune system attacks the affected joints

Arthritis can make your normal movement difficult or painful.

It most often develops in people 40 years of age or older, but can affect people of any age (including children).

 

Bones:

Bones are the rigid organs that make up our skeleton. They help shape and support the body, in addition to protecting some of our organs.

They are actually living tissues, made of calcium and a protein called collagen. Within the bones is the bone marrow , which contains cells that make and store blood cells. ⁶

Taking care of bone health is important to help reduce the risk of conditions such as osteoporosis and osteoarthritis.

 

Boswellia:

The plant that produces incense.

It is believed to support joint health and help reduce pain and inflammation . However, even though it has been used for thousands of years, more scientific research is still needed to determine its effects on joint health. ⁷

Boswellia can be taken as a supplement or applied topically as frankincense oil.

 

Bruxism:

A term for teeth grinding. There are different causes, but it is often related to stress and anxiety. Some people find that they grind their teeth uncontrollably while they sleep.

It can cause facial and jaw pain, headaches, and damaged or worn teeth.

 

Calcium:

An essential mineral. Calcium is best known for keeping our bones and teeth strong. However, it is also responsible for controlling muscles and nerves.

Synaptic vesicles store neurotransmitters, which send messages to the brain to contract or relax the muscle. But these neurotransmitters need calcium to be released from synaptic vesicles and send the message.

Calcium is also important to ensure that the blood clots normally.

 

Calcium deficiency can lead to bone problems, including conditions such as osteoporosis in adults or rickets in children.

You should be able to get the calcium you need through a balanced diet, including calcium-rich foods such as milk (dairy or fortified non-dairy milk), leafy green vegetables, and bread.

 

Cartilage:

Type of connective tissue that holds the body together. It is firm, but it is softer and more flexible than bone.

It acts as a "shock absorber" between the bones. But, in conditions like osteoarthritis, the cartilage between bones can wear away, causing pain, stiffness, and inflammation.

 

Collagen:

It is the main protein in our body, constituting approximately 30% of total proteins.

It is found throughout the body, including the skin, hair, bones, tendons, ligaments, eyes, organs, and more.

There are many different types of collagen, but only 5 "main" types. The most common types in the human body are:

  • Type I: which forms our skin, hair, nails and bones. Type I collagen makes up approximately 90% of all collagen in the body.
  • Type II: which promotes the health of joints and cartilage.
  • Type III: mainly responsible for collagen in muscles, organs and arteries.

 

Chondroitin:

A "building block" of cartilage. It also helps cartilage retain its water content, keeping it flexible and elastic.

There are some studies that suggest that chondroitin may help prevent cartilage breakdown; However, it is worth noting that many others have not shown any benefit. However, the National Institute for Care and Excellence (NICE) does not recommend it as a treatment for osteoarthritis.

 

Cramps:

Painful and involuntary muscle contractions. You may get them after an injury or if your muscles are particularly tired, but sometimes they can happen for no apparent reason.

Cramps tend to go away on their own, but you should seek medical advice if they don't stop or cause extreme pain.

You can help prevent some cramps, such as leg cramps, by stretching your muscles regularly.

 

Creatine:

Substance found naturally in the body and in some foods, such as meat. Some people take creatine supplements as it is believed to help support muscles during intense exercise.

 

Devil's Claw:

A plant named after its pointed fruit.

According to the British Herbal Medicine Association (BHMA), some devil's claw products can be used to help relieve joint and muscle pain.

The extract is usually made from the dried root of the plant, and you can find supplements in teas, tablets, and capsules.

It is considered safe for most people, but you should talk to your primary care doctor before taking devil's claw supplements.

 

Electrical muscle stimulation (EMS):

A type of physical therapy used to help relax tense muscles. It uses an EMS machine , which sends small electrical impulses to the muscles to make them contract.

When the muscle contracts, blood flow increases, which helps the muscle repair itself.

 

Fish oils:

A food supplement derived from fatty fish.

Fish oils are a rich source of omega-3s, which can help protect our heart health. Your body can't produce omega-3 on its own, so it's important to get it through a balanced diet.

Where this is not possible, you can take omega-3 supplements such as fish oil instead (although you should speak to your GP first).

 

Glucosamine:

A compound found naturally in cartilage. Its main function is to help develop and maintain protective cartilage around the joints.

We produce less glucosamine as we age, which increases the risk of age-related joint and bone conditions.

 

Glutamine:

The most abundant amino acid in the body. There are two types: L-glutamine and D-glutamine.

Glutamine works together with other amino acids to help build and maintain skin, organs, and body tissues. However, it is also believed to support immune function and muscle recovery.

We usually get all the glutamine we need from our body and our diet; It can be found in leafy vegetables, meat and dairy products, and beans.

 

Drop:

A type of arthritis that causes sudden, severe joint pain. It is caused by having too much uric acid in the body.

Gout usually improves after about a week with treatment. Chronic or untreated gout can cause long-term damage to your joints.

 

Inflammation:

When your body detects something dangerous (like a bacteria or virus), it sends an alert to your immune system. The immune system releases inflammatory cells to trap the danger and begin to help the affected area heal.

When this process occurs, you may see redness, swelling, or bruising. This is called acute inflammation and is an immediate response to an injury or infection.

However, inflammation can also occur when there is no danger. It is possible to experience chronic inflammation, in which the inflammation persists even when the original cause is no longer present. Chronic inflammation is a slow, long-term type of inflammation and can last weeks or months.

 

Joints:

A joint is where two bones come together to allow movement. Almost all bones in the body are attached to a joint.

They can take on different shapes and structures, such as the ball and socket joint of a hip bone or the "hinge" joint of the knee.

Joints are held together by strong tissue called ligaments . Cartilage is located between joints to prevent friction as bones move and rub against each other.

Some more flexible joints are surrounded by fluid (called synovial fluid) to help lubricate them and provide additional cushioning.

 

Knots:

Have you ever felt a tender muscle lump in your back? That's a knot.

Knots are points of tight, tight muscle tension that won't relax. They are usually harmless, but they may feel sore and tender to the touch.

You can help release a knot by gently massaging it.

 

Ligament:

Type of tissue that generally connects bones at a joint. The ligaments are hard and fibrous and contain a lot of collagen .

The body has more than 900 ligaments of different shapes and sizes. In addition to connecting bones, they can also hold organs in place.

It is possible to tear a ligament through injury; This is called a sprain .

 

Magnesium:

An essential mineral that helps the body convert food into energy, as well as supporting bone health.

But magnesium plays a role in over 300 different functions in the body. Nerves need magnesium to send and receive messages, and muscles need it to function properly.

Women ages 19 to 64 need 270 mg of magnesium daily, and men the same age need 300 mg.

It's best to get magnesium through your diet whenever possible: good sources are spinach, nuts, and whole wheat bread.

 

Massage gun:

A portable device that vibrates to massage sore muscles. They can be used to relieve discomfort or help increase mobility in stiff, tight muscles.

Most massage guns have different speeds and come with different attachments to target specific areas.

 

Muscle:

Soft and elastic fabrics that allow us to move. Muscles relax and contract, moving other parts of the body such as joints .

There are more than 600 muscles in the human body. Many of them help you stay strong and active, but others are responsible for functions you don't even think about: the heart itself is a muscle!

You can help keep your muscles healthy by exercising regularly, eating a balanced diet, maintaining a healthy weight, and getting enough rest.

 

Musculoskeletal system:

This includes bones, joints, muscles, tendons, ligaments, cartilage and other connective tissues. It can also be called the skeletal system .

Together, the musculoskeletal system helps the body move.

 

Osteoarthritis:

A type of arthritis that affects the bones . The protective cartilage between the joints begins to wear away, causing the joints to become painful and stiff.

Sometimes, sharp, painful bone growths may also develop.

Osteoarthritis is the most common type of arthritis in the UK, affecting around 8.5 million people.

Factors such as age, family history, and lifestyle can increase the risk, but anyone can experience it.

 

Osteoporosis:

A condition that weakens bones and makes them more porous. People with osteoporosis may fracture or break bones more easily than people without osteoporosis.

Osteoporosis usually develops slowly over time and people may not know they have it until they have broken a bone.

You can help keep your bones healthy by eating a balanced diet full of vitamin D and calcium , getting plenty of exercise, and reducing certain lifestyle factors such as smoking and drinking alcohol.

 

Position:

The position in which you hold your body while standing, sitting, or lying down.

"Good posture" puts the least amount of stress on your bones and muscles, keeping them healthier in the long run. It also helps reduce wear between joints.

Good posture can consist of standing with your back straight or keeping your weight balanced across your body. Poor posture can be seen as slouching or "abnormal" body positions.

Poor posture can cause aches and pains and, over time, can contribute to more serious damage and increase the risk of conditions such as osteoarthritis .

 

Proteins:

When our body breaks down proteins (during digestion, for example), the amino acids are left behind. They perform a wide range of functions in our body, including:

  • Break down food and convert it into energy
  • Hormone production
  • Support our immune system
  • Tissue construction and repair

 

Rheumatism:

Also known as rheumatoid arthritis , rheumatism is a condition that causes stiffness, swelling, and pain in the joints.

Unlike osteoarthritis, rheumatoid arthritis is an autoimmune disease (meaning it affects the immune system). It mistakenly triggers inflammation and sends the immune system to attack the joints, which should only happen if there is danger there.

 

Shin Splints:

A type of shin pain, usually caused by exercise.

It can be caused by:

  • A sudden change in your activity level
  • Running on very hard or uneven terrain
  • Bad running form
  • Wearing ill-fitting shoes

Shin splints are usually not serious and should go away on their own after a few weeks, but they can be painful enough to keep you from exercising.

You should not continue exercising the same way if you have shin splints. Get plenty of rest, then increase your activity little by little and be sure to warm up and cool down properly. Exercise on softer ground during recovery.

Skeletal system:

Another word for the musculoskeletal system . It is made up of bones, joints, muscles, tendons, ligaments, cartilage and other connective tissues.

The skeletal system works together to help the body move.

Sport massage:

A type of massage that focuses on the muscles used in a specific sport. It is designed to help increase circulation, reduce tension and support muscle recovery.

It can be used as part of a warm-up or cool-down after strenuous exercise. Sports massage can also be used as a type of therapy after muscle injuries.

Sprain:

A stretch or tear in a ligament . This is different from a strain , which affects the muscles and tendons .

Sprains can be painful and it may take a few weeks to feel better. You should avoid strenuous exercise for up to 8 weeks after a sprain, as it could cause more damage if you start again too soon.

Rigidity:

Limited or uncomfortable movement, especially in a muscle or joint. Stiffness can occur:

  • If you have had an injury
  • If you don't move certain parts of your body frequently
  • If you have a condition that affects your joints, bones or muscles

 

Strain:

Unlike a sprain , a strain is a tear or stretch in a muscle or tendon .

You should still rest if you have a strain, but you may recover a little faster than with a sprain; It is usually 2 to 4 weeks for a muscle strain and 6 weeks for a tendon strain.

Synovial fluid:

The fluid that sits between and around the joints, keeping them well lubricated (for good movement) and cushioned against impacts.

Tendon:

Type of tissue that generally connects muscles to bones . However, it can also connect muscles to other parts of the body. Eyeballs are held in place by tendons, for example.

Tendons are strong, flexible and fibrous tissues, a bit like a rope. You may also hear it called a tendon .

Tendonitis:

Tendon swelling, usually after an injury.

You may have pain and swelling in the tendon, and find it difficult to move the joint. You may also feel a "squeaking" sensation when you try to move the affected area.

Although both affect tendons, tendonitis is a little different than a strain . A strain affects the muscle itself; Tendinitis causes pain where the muscle attaches to the bone.

Transcutaneous electrical nerve stimulation (TENS):

A type of pain relief that sends small electrical impulses to the affected area to block pain messages.

TENS is slightly different than electrical muscle stimulation (EMS). It is used as a pain relief method, while EMS is used to help relax tight muscles.

 

Turmeric:

A spice that comes from the root of the turmeric plant. You may recognize it by its bright orange or yellow color.

Turmeric has been used for thousands of years for cooking, as well as for religious and medicinal purposes. ⁵² It has been used as a natural remedy for rheumatism and to support joint health.

Its active ingredient is curcumin , which can help reduce inflammation and may aid digestion.

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