MOST of us don’t give our joints much thought – but our bodies have around 350 of them, and they’re pretty important.
From the tiny ones in our toes to our shoulders, hips and knees, our joints keep us moving – whether we’re walking, running, or simply bending down to tie our laces.
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Unfortunately, if we don’t look after them properly, they can cause serious issues as we age.
Dr Wendy Holden, consultant rheumatologist and medical adviser to Arthritis Action, tells Sun Health: “It can lead to stiffness, aches and even arthritis – a common condition that causes pain and inflammation in a joint.”
You can care for your joints by eating a balanced diet full of lettuce, broccoli, spinach and kale, all of which slow down cartilage destruction and lessen the amount of bone loss that occurs with age, according to the Arthritis Foundation.
Staying active, quitting smoking, keeping your weight in the healthy range, eating plenty of calcium, and daily stretching are also vital.
Even avoiding high heels, which put extra stress on your knees, can be beneficial, experts say.
But beware of joint-related myths that could be stopping you from giving yours the TLC they deserve.
Here, we asked experts to separate fact from fiction…
1. Cracking knuckles cause arthritis – FICTION
WHETHER it’s a force of habit or a way to de-stress, the sound of knuckles cracking doesn’t sound particularly healthy.
But Dr Holden says that cracking your knuckles doesn’t actually damage them or cause arthritis.
“The ‘crack’ sound comes from tiny gas bubbles in the fluid inside your joints and, on the whole, it’s harmless,” she says.
“However, if your knuckles start to hurt, swell, or feel weak, it’s best to get them checked.
“Some people have reported that cracking their knuckles makes their hands feel looser, but it’s really just a habit.”
So, if you enjoy it, crack on!
2. Phone addictions destroy joints – FACT
IF you spend hours hunched over your phone, your neck may well pay the price.
“Many of us, and particularly young people, are storing up a lifetime of neck and back pain because of poor posture, which is directly linked to over-use of electronic-based technology, such as smartphones,” says Michael Fatica, lead osteopath and co-founder of Back In Shape Program.
According to him, the neck should have a smooth backward bending ‘C’ shape curve.
“But so many of us have our necks buckled over forwards, bent over in completely the wrong direction for extended periods of time,” he adds.
“When this is done repeatedly, the neck will change shape.
“It’s only a matter of time before people start getting stiffness and tension in the shoulders and back of the neck.”
Watching hours of back-to-back TV episodes in bed, with your head propped up, can also cause extreme and persistent stress and inflammation on the spine and neck, Michael warns.
“The lower back, too, is affected by prolonged poor posture, which can make recovery from slipped or bulging discs and sciatica even more difficult,” he says.
The best way to maintain healthy joints is to eat plenty of protein, stay active and keep a healthy weight. There’s no need to spend a fortune on special supplements
Dr Wendy Holden
To help, try what’s known as the ‘towel stretch’.
Lie on the floor with your knees bent and place a small towel, rolled tightly, under the neck. Then let your head drop over the towel.
If you’ve got a tight lower back, Michael recommends lying straight across your bed on your tummy with your armpits lined up with the edge of the bed, and your arms dangling down.
“Then use your upper arms against the side of the bed to gently stretch your lower back for approximately 20 seconds,” he says.
“This is a really effective way to decompress your spine.”
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3. Collagen supplements can rebuild joints – FICTION
THE wellness scene is awash with collagen powders, drinks, gels and gummies, which supposedly help to support your bones, skin, muscles and joints.
Are they worth it though? According to research, the jury is still out.
While a 2023 study published in the Journal of Orthopaedic Surgery and Research found that collagen peptides could potentially provide pain relief for those with knee osteoarthritis compared to a placebo, other research in the Journal Rheumatology and Therapy found that in three out of four studies, collagen hydrolysate was either ineffective or detrimental to bone cartilage.
Dr Holden explains that collagen is a protein that forms part of your cartilage, bones, tendons and ligaments.
“Your body already produces collagen,” she says.
“The best way to maintain healthy joints is to eat plenty of protein, stay active and keep a healthy weight.
“There’s no need to spend a fortune on special collagen supplements.”
4. Running makes joints worse – BOTH
IF you’re regularly pounding pavements, you might wonder how the joints in your lower body are holding up.
Well, according to Dr Holden, regular running can help keep joints strong, so long as you do it right.
“The problem comes when people overdo it, wear the wrong shoes or consistently run on hard surfaces,” she says.
New to running? Start slow and invest in proper, well-fitted trainers.
Adding strength exercises can protect your knees long-term. Try squats, lunges and if you’re a gym member, give the leg press a try.
The best running trainers – tried and tested
By Alice Fuller and Lucy Gornall
KEEN to get out and complete your first 5km run?
Whether you’re a seasoned walker, following the NHS’s Couch to 5km or eager to try parkrun, you’ll need a good pair of trainers.
We love running, and between us, we’ve tried endless pairs in a bid to suss out the best on the market.
It can be a bit of a minefield trying to work out which ones are most suitable for you, so we’ve put together a list of our winners and losers.
It’s important to remember that everyone is different, and getting your running style (or gait) analysed in a specialist shop is always a good idea.
But if you want a bit more guidance before you head to your nearest store, here are our ratings for 10 of the most popular styles.
- Nike Journey Run Women’s Running Shoes (4/5)
- Brooks Ghost Max 2 (4.5/5)
- Asics NOVABLAST 4 (4.5/5)
- Hoka Women’s Clifton 9 Shoes (4/5)
- New Balance SuperComp Trainer v3 (4.5/5)
- Asics Gel Nimbus 26 (4/5)
- Under Armour Velociti Elite 2 Running Shoes (4/5)
- Nike Invincible 3 Women’s Road Running Shoes (3.5/5)
- On Cloundmonster 2 (4/5)
- Adidas Ultraboost 22 (3.5/5)
Read our full verdict here.
“The ‘step-up’ is also a great exercise for stability, by helping us to build muscle and integrity in the legs, which will help protect us against, for example, arthritic change,” says Michael.
Find a bench and step up slowly with your right leg, letting your left leg follow.
Slowly step down then repeat on the other side. Keep alternating, doing 10 reps on each side.
“It’s also smart to mix up your exercise – try swimming or cycling to give your joints a break,” Dr Holden says.
“If your knees ever feel sore, take a rest day and try some gentle stretching instead.”
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5. Omega-3 supplements are good for joints – FACT
WHILE omega-3 fatty acids are good for your heart and brain, they’re also brilliant for joint health too, according to Dr Holden.
Research published in the Journal of Orthopaedic Surgery and Research found that supplementing with omega-3 could significantly relieve arthritic pain compared to a placebo, as well as improve joint function.
“There are no national daily requirements for omega-3 set out in the UK, but the recommended amount is 450 milligrams (mg) per day,” Dr Holden, a specialist in bone health, osteoporosis, fracture prevention, osteoarthritis and pain management at Curaleaf Clinic, says.
“Many people can get this through eating a diverse diet containing oily fish – such as sardines, salmon and mackerel, as well as nuts and seeds.
“Others may need to take a supplement.”
6. Having a sedentary lifestyle wrecks your joints – FACT
MANY British adults spend around nine hours a day sitting down, according to the NHS.
But spending too long on your bottom can have a negative impact on your joints as you simply aren’t using them enough.
“Being too sedentary weakens the muscles and causes us to perform movements – and develop bad habits – which do not move the joints to their full range of motion,” Michael says.
“For example, if you imagine someone who spends their entire day sitting down, they will hardly ever bend their knees past 90 degrees and they will hardly ever straighten their hips into a fully upright position – they will always be ‘curled up’.”
By not moving joints through a full range of motion – meaning the full range of movement a joint is capable of doing – you aren’t coating the surface of your joints in synovial fluid.
This is the fluid of the joint which provides it with nutrition.
“As a result, joints become ‘rusty’ so, in turn, we move them less as it becomes too painful,” Michael says.
“This naturally causes them to become even ‘rustier’, so we move them even less and become even more sedentary.
“A minor strain may become difficult to recover from because of the poor health of the joint and surrounding tissues.
“Being fidgety can help with this problem, such as repositioning yourself in your seat or getting up at regular intervals to walk around – anything that gets the body out of one set position.”
The leading causes of joint pain – and how you can prevent stiffness and aches
By Deborah Linton
MORE than 10million of us suffer from joint pain, with one in six experiencing stiffness, exhaustion, aches and mobility problems.
Years of wear and tear mean that joint pain often starts in your 30s and 40s.
Today a team of experts from Nuffield Health’s joint pain programme reveals how to spot the symptoms of the leading causes of joint pain — and give tips on how to prevent them . . .
OSTEOARTHRITIS
- Look out for: Muscle weakness, pain, stiffness, usually in knees, hands or hips.
This is the most common type of joint pain, affecting six million women and four million men in the UK.
Being overweight can contribute to straining joints.
Matthew Piff, Nuffield Health’s regional physiotherapy lead, said: “It’s common to think that the more we use our joints the quicker they’ll wear out.
“But osteoarthritis is a disease process involving inflammation that interferes with how cartilage repairs itself.
“And exercise can make it possible for the joint to work normally, without symptoms.
“Weight training can strengthen muscles around joints, indoor cycling can be good for hip and knee pain and cardiovascular exercise supports a healthy immune system to reduce inflammation.
“Build up your exercise slowly.”
SPRAIN OR STRAIN
- Look out for: Pain when resting or moving, swelling and weakness around injury.
Matthew says: “Sprains or strains often happen during quicker movements that cause a joint or muscle to over-extend.
“They are a risk to people who play a lot of sport or do lifting or manoeuvring at home or work.
“Injuries can occur more often in people who aren’t properly conditioned.
“Ensure that your body is prepared, capable and protected by its muscle strength, making it ready for your tasks and activities.
“While most sprains and strains recover with relative rest, physiotherapy can help.”
BURSITIS
- Look out for: Heat and redness, tenderness and swelling, usually in the shoulder, elbow, hip or knee.
Bursitis is common in runners, workers carrying out repetitive movements and tradespeople, such as builders, who spend time kneeling on hard surfaces.
Matthew says: “Bursitis is inflammation and irritation of the fluid-filled sacs (bursa) that reduce friction around our joints.
“They can become inflamed from overuse or overload, infection or trauma. Prevention includes having a healthy weight, pacing activities and taking regular breaks.
“If you’re exercising, warm up and cool down and don’t ramp up your workout too quickly.
“Bursitis can be treated with simple self-management including rest, applying ice for ten to 15 minutes and paracetamol or ibuprofen.
“If it persists, you might have an infection and should see a GP.”
RHEUMATOID ARTHRITIS
- Look out for: Slow-onset swelling, pain, redness and stiffness, typically in small hand and feet joints.
Rheumatoid arthritis is a chronic inflammatory disease that can affect any age but most commonly occurs between the ages of 30 and 50.
Smoking, including second-hand smoke, obesity and family history can all increase your risk.
Dr Asif Naseem, GP at Nuffield Health, said: “It affects both hands or feet at the same time, causing gradual destruction of the joints and lost function.
“Symptoms tend to be worse in the morning or after inactivity and can be accompanied with tiredness, flu-like symptoms and weight loss.
“Early diagnosis is vital to slow its progression and preserve joints.
“You may be prescribed medication to suppress inflammation.
“Sometimes surgery is necessary for pain relief and to prevent deformities.”
