Physiotherapist Milda Šiupšinskienė: the "joint care" that's actually doing more harm than good

Summer has a way of exposing every joint problem we spent the colder months quietly ignoring. The moment we get more active, old aches resurface — or we simply notice that something isn't quite right. Physiotherapists say the instinctive fix, resting and protecting the joint, often isn't the right one. Here's what actually keeps joints strong enough to move without pain, according to a press release.

Pain, discomfort, redness, swelling – these are the complaints people most often blame on their joints. But according to Milda Šiupšinskienė, a physiotherapist at Miesto medicinos centras (City Medical Centre), the joint itself is only part of the picture. The same area also contains bursae, ligaments, tendons, and the points where they attach to bone — structures patients rarely think to name, though any one of them can be the real source of the pain. In some cases, the pain isn't coming from the joint at all: it can be referred pain, caused for example by irritated nerve roots in the spine.

Yet ironically, the very thing many of us do to protect our joints — babying them and limiting how much we move — often ends up doing them a disservice.

"If we're inactive and sedentary, it can feel like we're 'saving' our joints. In reality, the opposite happens: circulation and metabolism in the joint become less efficient, and the muscles that are supposed to support it during movement grow weaker instead of stronger," explains the physiotherapist.

In people with low physical activity, the ligaments, muscles, tendons, and fascia simply aren't as prepared for movement, so uncomfortable symptoms tend to appear the moment activity picks up — over the summer, say, or during a holiday.

People who keep up a moderate or high level of physical activity generally have a more resilient musculoskeletal system, Šiupšinskienė notes. That doesn't automatically mean they're loading their joints optimally, though, or that every joint structure escapes wear and tear.

"Under very heavy physical loads, it's sometimes the ligaments and tendons that take the hit. Either way, the important thing is to find out what's causing the imbalance in the musculoskeletal system and correct it, so an injury doesn't progress into lasting changes in the joint itself," says M. Šiupšinskienė.

Joint Health Starts From Within

Regular movement is only half the story — joint health also depends on what's happening inside the body. That starts with making sure you're not running short on essential nutrients, and water tops the list. Dehydration affects the whole body, the physiotherapist says, joints, muscles, and other connective tissues included.

The same goes for other nutrients your body relies on.

"It's important that your diet doesn't fall short on vitamins and minerals, that it's as natural as possible, that it keeps a good balance of omega-3 and omega-6 fatty acids, and that you're getting enough vitamin D3, whether from UVB rays or from food during the darker months," advises the physiotherapist. Quality food supplements are worth considering too.

As the specialist puts it, taking care of your joints really comes down to taking care of your whole body: staying physically active every day, drinking enough fluids, getting the vitamins and minerals you need, avoiding long stretches stuck in the same static position, and looking after your emotional wellbeing.

"Our joints are built to move, and it doesn't have to be anything elaborate — what matters is enjoying the movement and the variety of it. A simple routine with a few stretching and mobility exercises, plus a couple of moves for your core and glutes, is enough to wake up your muscles in the morning or after sitting at a desk for hours, and get your body ready for more demanding activity," advises physiotherapist M. Šiupšinskienė.

Photo source: pexels.com