Joint Health

What are joints?

Joints are areas in the body where two or more bones meet. Joints are made up of several different types of connective tissue. This tissue brings the bones together and allows for movement. 

Some joints are large — like the knee and shoulder joints — and move a lot. Other joints — like those between the bones in the skull — don’t move at all. 

The are three main types of joints:

1. Synovial joints include the knee, hip, and elbow joints. These joints allow for your body’s biggest movements. They’re made up of cartilage, fluid, and ligaments. 

2. Cartilaginous joints can be found in the pelvis and ribs. These joints don’t move very much — or at all — compared to synovial joints. They are made up of cartilage.

3. Fibrous joints are the ones found in your skull. They have fibrous connective tissue and usually don’t move or move very little.

6 Tips to Keep Your Joints Healthy as You Age

Written by Kimberly Drake

Common joint conditions

Arthritis is a general term that describes a condition affecting one or more joints. Common symptoms of any type of arthritis are:

• Joint pain

• Decreased movement

• Swelling

• Instability 

There are different types and causes of arthritis. Osteoarthritis is the most common. It is more likely to happen with older age, when cartilage in the joint breaks down over time. 

Other types of arthritis include:

• Gout

• Rheumatoid arthritis 

• Psoriatic arthritis

• Arthritis due to autoimmune diseases like lupus and scleroderma

• Arthritis caused by infection like Lyme disease

• Arthritis due to inflammatory bowel disease

There are other conditions that affect structures, like tendons and ligaments, around or close to the joint. These are different from arthritis. They don’t involve the joint itself but can cause similar symptoms. Examples include:

• Bursitis

• Tendonitis

• Fibromyalgia

• Fractures

• Sprains

Joint Pain and Swelling: What Kind of Arthritis Is It?

Written by Alyse Thompson, MD

Food and joint health

Foods that are part of an anti-inflammatory diet can be helpful for your joints. 

The Mediterranean and DASH diets are common examples of diets that naturally include a lot of these foods. But you don’t have to follow a specific diet to benefit. Try adding in more anti-inflammatory foods like:

• Fruits and vegetables 

• Whole grains 

• Lean proteins like fish and poultry

• Healthy fats like olive oil

You can try cutting back on foods that increase inflammation:

• Sugar

• Processed meats like deli meats and hot dogs

• Refined carbohydrates like white bread

• Saturated and trans fats

An anti-inflammatory diet has benefits beyond joint health, too. It may help decrease your risk of other common diseases like heart disease and type 2 diabetes. So, making these changes can provide lots of benefits.

9 Foods to Eat for Joint Health

Written by Cara Rosenbloom, RD

Vitamins and supplements for joint health

There are many vitamins and supplements marketed for joint health. When choosing vitamins and supplements, it’s important to remember that these products aren’t regulated by the FDA like medications are. So, if you're going to take a vitamin or supplement, it’s a good idea to discuss it with your healthcare provider to find out about potential side effects or interactions with other medications.

There is a long list of vitamins and supplements studied for joint health, including:

• Fish oil

• SAM-e

• Curcumin (turmeric)

• Glucosamine and chondroitin

• Calcium and vitamin D

• Vitamins A, C, E, and K

There’s not strong evidence that particular vitamins or supplements help with overall joint health or arthritis symptoms. But, depending on your needs, you may find a vitamin or supplement is helpful. For example, chondroitin sulfate isn’t recommended for knee or hip osteoarthritis, but it may help pain from hand osteoarthritis. 

What Are the Best Supplements for Joint Pain?

Written by Samantha C. Shapiro, MD

Exercise for joint health

If you have arthritis, joint pain can make it difficult to keep moving. But exercise is recommended for people with arthritis. Moving regularly helps manage pain and improves joint mobility. Keeping your muscles strong helps with strength and balance, preventing falls and injuries over time. 

Experts recommend that adults with arthritis aim for a total of 150 minutes of moderate-intensity aerobic exercise every week. Also, strength training is a good idea twice per week to make your muscles stronger. Strong muscles support your joints.

If you haven’t been exercising, you don’t have to start with this amount right away. You can gradually increase the duration and intensity.

Still, arthritis symptoms can make it harder to exercise. You may find that low-impact activities make it a bit easier. These include activities like: 

• Walking

• Biking

• Swimming

• Water aerobics

• Group exercise classes

• Dancing 

8 Things I Wish People Knew About Arthritis and Exercise

Written by Jere Downs

How to manage joint pain

Living with joint pain can be frustrating, but there are many things you can do to help: 

• Healthy lifestyle: Exercising, eating a healthy diet, and taking certain vitamins or supplements (if they’re right for you) can all help manage your joint pain.

• Medications: Medications include both over-the-counter and prescription options. Some of these come in pill form. Others are topical — applied to the skin — in the form of creams, gels, or patches. Injections of medication into the joint can also help.

• Physical and occupational therapy: Treatment from a licensed physical or occupational therapist can help improve your strength and mobility while reducing pain. This can help you stay active and make it easier to do your daily activities. 

• Joint replacement surgery: Sometimes surgery is the best way to treat joint pain and improve mobility. 

You may need to try more than one of these options — or use a few together — before you find what helps the most, but relief is possible.