How to strengthen joints: proper nutrition, sports, vitamins and microelements

For athletes

People who have significant stress on their joints through active sports are more prone to degenerative and inflammatory joint diseases.
Therefore, they need “sports” vitamins for their joints. Athletes put increased stress on their joints and therefore need vitamins more than others

The SustaNorm complex, in addition to manganese, ascorbic acid, glucosamine and chondroitin, contains bromelain - an extract from pineapple, which has an anti-inflammatory and decongestant effect. The drug effectively helps curb gout and infectious arthritis.

It is important to remember: a lack of vitamins can result in a whole bunch of joint and other ailments. . Without waiting for serious consequences, take care of the variety of your menu, and if the symptoms are alarming, contact a specialist who can competently select a vitamin complex and “vitaminize” your diet

Without waiting for serious consequences, take care of the variety of your menu, and if the symptoms are alarming, contact a specialist who can competently select a vitamin complex and “vitaminize” your diet.

You can read more about nutrition for arthrosis

Rating of food additives

Let's look at the 5 most popular and effective drugs in sports nutrition for the health of the body's skeletal system:

1. Chondroprotector Artra. This is a combination drug. It contains both glucosamine and chondroitin. Thanks to regular use, the process of blood circulation in the body is improved, the condition of ligament tissues improves, and the processes of regeneration of cartilaginous joints are accelerated. The drug helps relieve swelling and painful attacks, stops the spread of the inflammatory process. This drug replaces many non-steroidal anti-inflammatory drugs. The main contraindications are renal failure, pregnancy and breastfeeding. The dosage and duration of treatment are selected by the doctor individually for each patient.
2. Indomethacin. Available in several forms. It belongs to the group of broad-spectrum drugs. Helps quickly relieve pain and eliminate the inflammatory process. However, this remedy has many contraindications and side effects (when using oral forms). A prerequisite during treatment with the drug is monitoring of peripheral circulation, as well as the condition of the liver and kidneys.
3. Structum. This is a unique chondroprotector, the active component of which is chondroitin sulfate. Helps normalize the metabolic process in tissues and joints, helps retain calcium in bones, and prevents the destruction of cartilage. Thanks to regular use, the patient quickly restores joint mobility, and the regeneration process is significantly accelerated. Structum is low-toxic and has no special contraindications for use.
4. Universal Animal Flex is considered one of the best sports nutrition supplements on the market today. It contains glucosamine, chondroitin, a special lubricant for joint mobility, shark cartilage extract, vitamin and mineral complexes, and hyaluronic acid. It is very easy to use and has virtually no contraindications. Its effectiveness has been proven in the complex treatment of diseases of the musculoskeletal system.
5. Ultimate nutrition Glucosamine-Chondroitine-MSM. American-made drug. It contains chondroitin, glucosamine and methylsulfonylmethane. Available in tablet form. Helps restore damaged joints and ligaments. Thanks to the third component, it quickly relieves pain and stops the inflammatory process.

structum

chondroprotector arthrosis

Universal Animal Flex

Ultimate nutrition Glucosamine-Chondroitine-MSM

There is also a huge list of sports nutrition supplements that help strengthen ligaments and joints.

It is very important that the selection of the necessary remedy, dosage and duration of treatment is carried out exclusively by a doctor. Otherwise, self-medication can lead to serious complications that will require surgical intervention.

How to strengthen joints - nutrition

To strengthen joints, food rich in calcium, magnesium, sodium and potassium is important22, since these minerals are involved in the formation and maintenance of bones, ligaments, cartilage and prevent the development of joint pathologies23. The main vitamins necessary to strengthen joints are C, D, A, E. Their lack in the diet can lead to a deterioration in the synthesis of synovial fluid and the development of osteoarthritis24,25.

Products for strengthening joints:

• – spirulina, kelp and other types of seaweed;
• – chicken eggs, chicken and beef meat;
• – cereals and vegetables (especially cruciferous vegetables – radishes, cabbage).

A separate group includes products for strengthening joints, rich in Vitamin D3. This vitamin (cholecalciferol) is necessary for the musculoskeletal system to stabilize calcium absorption. Regular consumption of sufficient amounts of Vitamin D3 reduces the risk of developing osteoporosis and other pathologies associated with impaired bone metabolism26,27,28.

Vitamin D3 is necessary for the reabsorption of phosphorus in the renal tubules, this is one of the stages of the process of ossification - the formation of bone tissue29. In medicine, Vitamin D3 is used to prevent rickets and in the prevention of osteoporosis.

Sources of Vitamin D3:

• – fish oil, caviar;
• - dairy products;
• – butter, cheese;
• – chicken egg yolk;
• – nettle, parsley, horsetail;
• - vegetable oils;
• – fatty fish;
• – avocado, nuts.

Vitamin D3 is synthesized in some quantities in the skin when exposed to open sunlight. But due to living conditions in modern cities, more than a billion people suffer from a deficiency of this vitamin30. For residents of Russia, this figure is 60-80% of the population, for residents of the United States - more than 30%31.

To strengthen your joints, you also need to pay attention to foods that are considered risk factors. First of all, this is coffee and any drinks containing caffeine. The fact is that caffeine promotes leaching of calcium from the body, which reduces bone density and weakens cartilage32,33. The second product whose consumption should be limited is chocolate. It is prohibited for gout and metabolic syndrome. The development of gout is associated with recurrent acute arthritis and other bone and joint disorders34.

List of ingredients of additives

Today there is a wide variety of products designed for ligaments and joints. When choosing a drug, you need to make sure that it contains substances that help strengthen ligaments and tendons. The best options are those containing drugs that regenerate joints, ligaments, and antiphlogistic substances

Particular attention should be paid to preventive measures; it is recommended to start using strengthening drugs before the formation of pathologies in the joints.

It is necessary to follow a diet. Additionally, take vitamins, macro- and microelements, special dietary supplements that increase the elasticity of tendons, strengthen bones, regenerate cells, and reduce inflammation.

Before using dietary supplements, it is recommended to consult a doctor.

High efficiency

For prevention, you should use drugs that participate in the process of strengthening joints and ligaments, regenerate fibrous tissue, and relieve inflammatory processes. The most effective supplements for joints and ligaments include:

• glucosamine sulfate – this substance strengthens and restores connective tissue;
• chondroitin sulfate – participates in the restoration of cartilage, enhances elasticity, helps strengthen joints and ligaments;
• Collagen is a fibrillar protein that represents the basis of connective tissue, participates in the process of strengthening joints and ligaments, bone tissue, accelerates regeneration processes in the body, gives elasticity and firmness to the skin, and stimulates the formation of cell membranes.

Lack of calcium and vitamin D also negatively affects cartilage tissue. Residents of the North should pay special attention to the consumption of vitamin D. The best means for restoring joints and ligaments are specially created complexes of vitamins and microelements for athletes.

Average efficiency

Less effective are supplements for ligaments and joints, which include:

• Methylsulfonylmethane – relieves pain and reduces inflammation. But it does not affect the process of cartilage tissue regeneration.
• Shark cartilage – contains glucosamine, collagen and calcium. But the beneficial effect is not high.
• S-adenosylmethionine is a fairly effective drug that is used in the treatment of joint pathologies. Has a slight calming effect. Disadvantages: large doses (up to 1.5 g per day), high cost of the drug.
• Omega-3 fatty acids have a positive effect on connective tissue, reduce pain in ligaments and joints.
• Bromelain is a complex of proteolytic enzymes of plant origin. It has antiphlogistic and analgesic effects in pain syndromes of non-chronic origin.
• Curcumin is a plant extract whose active substances reduce inflammation. The action is not strong.
• Non-sulfonated glycosaminoglycan (hyaluronic acid) is a constituent substance of connective, skin, and nervous tissues. An active component of the human body, the processes of breakdown and synthesis of which occur daily.

During long-term training, the body needs to replenish its reserves of vitamins, micro-, and macroelements. The composition of drugs that restore ligaments and joints includes vitamins B, E, C, minerals - zinc, magnesium, selenium.

Low efficiency

First generation chondroprotectors, which contain extracts of plants or animal cartilage tissue, are ineffective. These drugs have little effect on the tendon.

Classification of vitamins

Each group of vitamins or individual substances play an important role in maintaining the health of bones, ligaments and joints. However, some of them are considered simply irreplaceable; with a deficiency of these components in the body, various diseases develop.

Ascorbic acid and B vitamins are considered the most important. In addition, it is important to compensate for the deficiency of retinol and tocopherol, as well as vitamin D.

Among the microelements the following can be distinguished:

1. Calcium.
2. Magnesium.
3. Chondroitin.
4. Glucosamine.

There is no international classification of vitamin complexes. But experts divide all products into complete preparations containing almost all the necessary elements, one- and two-component products, as well as dietary supplements. The action of funds from each group is slightly different.

Vitamins for joints and ligaments have a positive effect on the entire musculoskeletal system, regardless of the group to which the product belongs.

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Preparations for topical use

Various ointments, gels, and rubs are good because the medicine quickly penetrates directly into the source of inflammation, without affecting the organs of the digestive tract. Well proven:

1. Fastum-gel.
2. Voltaren-gel.
3. Indomethacin ointment.
4. Butadion ointment.
5. Diclofenac ointment.
6. Menovazin solution.

All these medications should be included in the complex therapy of joint pathologies. As independent therapeutic agents, they are ineffective, although they can be used for a long period.

Strengthening ligaments and joints with medications

With the development of articular pathologies, periarticular tissues – muscles and ligaments – are often also affected. They need support and strengthening. In pharmacies you can find a wide range of different medications and supplements that help strengthen connective tissue.

But, unfortunately, most of them do not give the expected effect. And some do not meet the standards of real medicines at all.

In addition, it is important to understand which drug acts on cartilage and bone tissue in order to choose the one that will solve the problem, and not temporarily mask it.

Only a doctor can make the correct prescriptions by studying the patient’s medical history, observing the dynamics of the disease and the effectiveness of the treatment already carried out in his case. Self-medication in this case can lead to complications and even accelerate the development of the disease.

Today, the best drugs that help restore ligaments and tendons, strengthen them and maintain their functioning are:

1. Chondroitin sulfate – promotes the regeneration of the cartilage layer, increases tissue elasticity.
2. Glucosamine sulfate is a building material for joints, making them stronger.
3. Collagen also significantly strengthens joints, in particular articular ligaments. Accelerates tissue regeneration, maintains their tone, and has a beneficial effect on the skin.
4. Vitamin D and calcium. These supplements must be taken in this particular combination, because without vitamin D, calcium is not absorbed well enough by the body. This complex supplement helps strengthen and grow bones and prevent the development of inflammation.
5. Methylsulfonylmethane. This substance suppresses pain and can inhibit the inflammatory process. This remedy in itself does not affect ligaments and joints, does not strengthen them and does not promote the regeneration of cartilage or bones. But it improves the general condition of the patient, which is also important.

Below are some examples of drugs, their effects and features of use.

Chondroprotector Artra

This is a combination product that contains both chondroitin sulfate and glucosamine sulfate. The drug improves tissue nutrition, normalizes blood circulation and metabolic processes, so that damaged cartilage is restored faster. At the same time, swelling and pain as the main symptoms of the inflammatory process of ligaments and bones go away.

Correct use of this medication in many cases allows patients to completely abandon nonsteroidal anti-inflammatory drug therapy. Artra is not prescribed to pregnant and lactating women; another contraindication is renal failure.

Indomethacin in different forms of release

This drug is very popular among both doctors and patients due to its wide spectrum of action. Indomethacin very quickly eliminates pain and relieves inflammation. Can be used both externally and internally. The big drawback of the drug is a long list of contraindications and possible side effects.

From the very beginning of treatment with this drug, peripheral circulation and kidney and liver function should be monitored.

Structum – chondroprotector for joints and bones

The main active component of this drug is chondroitin sulfate. It normalizes metabolic processes in joints, prevents the leaching of calcium from bones, and protects cartilage from destruction. Structum accelerates the regeneration of joints and quickly restores their mobility. The drug is non-toxic and has almost no contraindications.

Exercises for joints

To do this, you must constantly adhere to a therapeutic diet, take medications, and also attend exercise therapy classes. If it is not possible to do physical therapy in medical institutions, you can do exercises to strengthen your joints at home at a time convenient for you.

You should not treat them carelessly. The thing is, physical exercise plays a key role in the treatment of joint diseases. After all, when they are performed, the muscles are strengthened, as a result of which the load on the joints themselves is significantly reduced. And this, in combination with drug therapy, helps slow down inflammatory and destructive processes.

As a result, a person’s motor activity increases significantly and he is no longer bothered by constant aching pain, which is especially intense at night. If you want to forget about these unpleasant sensations once and for all, then you should do exercises to strengthen your joints and ligaments at home every day. And which ones exactly, you will now find out.

Running in place

Running is very effective in strengthening the knee joints. Thanks to it, the tone of all muscles of the lower extremities increases, as a result of which the pain in the knees gradually subsides.

But it should be noted that people whose development of the disease is associated with injury should not perform this exercise to strengthen the knee joint. This can only make the situation worse.

Well, if the disease is caused by hypothermia, poor nutrition, etc., then you need to run in place for at least 15 minutes every day. If you experience discomfort while doing exercises to strengthen your knee joints, you should wear special knee pads on your legs (you can buy them at any pharmacy) that will support your joints.

If it is still impossible to run on the spot, then you should replace it with walking. In this case, you need to walk continuously for 30 minutes at a moderate pace.

Squats

Squats are another effective exercise for strengthening knee ligaments. But! Many people refuse this exercise due to acute pain in their knees when performing it.

And this happens because they do it incorrectly. If you do deep squats, creating an acute angle in your knees and bringing them forward beyond the line of your toes, then the joints will actually react inappropriately, causing severe pain.

For arthrosis and arthritis, you need to squat in such a way that your bent knees create an obtuse angle (90 degrees). That is, squats should be shallow.

At the same time, it is very important to monitor your posture. It should be straight, and all the weight should be placed on your heels, not on your toes. With the correct technique for performing this exercise, results will already become noticeable after 3-5 weeks.

Aqua aerobics

Swimming is the most effective way to strengthen the entire body as a whole, and not just its joints. The thing is that when swimming, all muscle groups are used at once. If you don't know how to swim, it's okay. Today there are many devices that allow a person to stay afloat. Doctors recommend visiting swimming pools at least 3 times a week.

At the same time, you need to not only swim in the pool, but also walk. Yes Yes. It is walking in water that is considered the most effective in the fight against joint pain. But you need to walk in place, trying to raise your bent knees as high as possible.

At the same time, at the beginning of the exercise to strengthen the muscles of the knee joint, you need to set yourself a slow pace, gradually speeding it up. You should walk in place for at least one minute, after which you need to take a short break and repeat the exercise again.

If for some reason you cannot go to the pool, then you can do aerobics at home by doing the following exercises to strengthen the ligaments of the knee joint:

• Sit on the floor, stretch your legs in front of you, rest on your palms. Bend one leg at the knee and pull up your chest as much as possible. Fix your body in this position for 15–20 seconds, return to the starting position and repeat the exercise again, only this time with the other leg (you need to do 10 repetitions on each leg).
• Place some kind of support in front of you, no more than 20 cm high. Then begin to stand on it, focusing first on one leg, then on the other (15 repetitions on each leg).
• Squats (we have already discussed how to do them correctly above).
• Lie on your back, focusing on your elbows. Straighten your legs. Begin to lift your torso off the floor, holding it at the top for about 10 seconds (10 repetitions).
• Go to the wall, turn your back to it. Bend your knees so that they create an obtuse angle (90 degrees). In this position, fix your body for 10-15 seconds, return to the starting position and do another 5-7 repetitions.

In general, a set of exercises to strengthen joints should be selected by a doctor on an individual basis. After all, here it is necessary to take into account not only the presence of the disease, but also the age of the patient.

If you nevertheless decide to self-medicate, but after a few days or weeks you notice a deterioration in your condition, then you should immediately seek help from a specialist, undergo the necessary examination to identify complications and, if possible, undergo rehabilitation in a sanatorium or special medical institution .

Basic means of preventing diseases and injuries of joints and ligaments

Chondroitin and glucosamine

Science today is developing at a very fast pace. Currently, athletes have access to unique drugs that work to restore cartilage surfaces. Until recently, scientists believed that such drugs were impossible in principle. After all, damage to cartilage is an extremely serious thing, like a scratch on fragile glass. But recently, an amazing effect on the ligaments and joints of the so-called chondroprotectors - chondroitin and glucosamine - was discovered. Modern medications and sports supplements containing derivatives of these substances are usually produced with a set of other auxiliary active substances. They are good not only for the prevention of diseases of the joints and ligaments, but also can accelerate the healing of joint damage and relieve inflammation.

These drugs can now be bought in pharmacies, they are quite affordable. For example, many athletes recognize the effectiveness of drugs such as Teraflex Advance, Artron Complex and their analogues. The main active ingredients are the same in all of them. Their ratios and set of additions differ.

Specialty sports nutrition stores also sell dietary supplements with glucosamine and chondroitin. Of course, these drugs are not cheap, but in this case their effect justifies the price. At the same time, sports dietary supplements are usually cheaper than pharmaceutical drugs. According to numerous surveys among athletes and sports doctors, the leading place among sports supplements for joints and ligaments is occupied by the Animal Flex complex from the American company Universal Nutrition. In addition to chondroitin and glucosamine, it contains a number of excipients, such as vitamins, minerals and amino acids, specially selected for maximum effectiveness specifically for supporting the musculoskeletal system. Also on the sports nutrition market, the product line of every serious manufacturer includes complexes for joints and ligaments.

Important note: if you have reasonable suspicions that you have problems with abrasion and deformation of cartilage, do not self-medicate, but contact a qualified, experienced specialist. He will be able to determine the degree of destructive changes and prescribe the correct comprehensive treatment

As a rule, it includes not only preventive oral medications and supplements, but also injections (intramuscular and intraarticular), physical procedures and other methods. For example, you can read about what complex methods are used for the treatment and rehabilitation of knee joint injuries here.

Collagen

Collagen is one of the most abundant proteins in the human body. Its mass fraction is 6% of body weight. Collagen is present in almost all tissues of the body, it is the main structural protein that forms our body and provides strength to tissues, in fact it holds or binds cells together.

Most collagen is found in connective tissues that perform mechanical functions: bones, cartilage, tendons and ligaments.

Collagen in the form of a drug for oral use is produced by both pharmaceutical companies and sports nutrition manufacturers. But many athletes do not even realize that hydrolyzed collagen is ordinary food gelatin. Gelatin is obtained by partially destroying animal collagen from bones, ligaments, tendons and cartilage using heat treatment (long-term digestion). In terms of their biological properties, gelatin and pharmaceutical collagen are practically no different from each other, since the latter is destroyed in the same way into oligopeptides in the gastrointestinal tract. Gelatin is used in the food industry as a thickener. It is added to jelly, so beloved by many children. At the dawn of the era of sports nutrition, for some time they even tried to sell collagen as a protein for athletes. However, collagen is of little use for building muscle mass, since it has an inferior amino acid composition.

Despite this, gelatin can be used as a means to strengthen joints and ligaments. Thus, instead of a course of collagen in tablets or capsules for several hundred hryvnia, you can take regular food gelatin in equivalent doses, and you will get exactly the same therapeutic effect, saving your money wisely. Another collagen-containing product is ordinary jellied meat, since its preparation actually uses the same technology for digesting collagen from animal products as in the production of edible gelatin.

Why joints need to be strengthened

Today, pathology of joints and ligaments is very common. More and more often, people complain either of periodic joint pain or chronic pain. This problem not only causes a lot of discomfort, but also negatively affects a person’s performance and quality of life.

There are a huge number of causes for this disease. This could be due to poor nutrition, lack of physical activity, lack of vitamins, poor environment, etc.

We are accustomed to the need to take bone medications to prevent the development of osteoporosis and the leaching of calcium from the body. The strength of the skeleton is extremely important, because it is on the bones that a large load is placed on maintaining the entire muscle mass of the body, including internal organs.

However, we should not forget about the articulations between bones, which consist of joints, they are based on cartilage tissue.

During the growth and development of the body, the substances necessary for construction are produced from internal resources, but over time the regenerative function weakens. The older a person is, the slower the restoration of cartilage connective tissue occurs; collagen and glucosamine are produced in insufficient quantities.

Gradually, the ability to absorb shock may decrease, synovial fluid is produced in smaller quantities, and the interarticular bursae become thinner until the heads of the bones begin to touch and the cartilage covering them gradually wears away.

To avoid problems with joints and ligaments, proper and balanced nutrition is necessary - this is the key to the health of the musculoskeletal system. Therefore, it is very important to include in your diet foods that contain the necessary amount of vitamins and microelements for our joints.

Constant stress on the joints and spine can be caused not only by excessive sports activities. The physical inactivity of office workers, as well as the workload of those who work in production, also affects the condition of the joints.

You should start taking care of your joints if you have a family history of diseases of the spine, knee joints, all kinds of arthritis and arthrosis, and gout. Many diseases are provoked by metabolic disorders, when the main cause is a disrupted diet.

An arthrologist deals with this problem. If there is no such doctor in your area, then first of all you should go for a consultation with a therapist. The therapist will determine what caused your problem in order to then refer you to the right doctor for further treatment.

The fact is that joint pain can occur for various reasons, for example, due to viral diseases, injuries and other reasons. If discomfort arises from an injury, then the therapist will send you to a traumatologist. In any case, you should not self-medicate and wait until the pain subsides.

Vitamin supplements

Vitamin deficiency in the body has a very negative effect on all organs, joints and ligaments as well. Each vitamin has its own effect on the ligamentous apparatus and cartilage tissue:

• vitamin A – participates in the formation of cartilage and bone tissue, promotes the absorption of calcium, deficiency leads to the development of osteoporosis;
• vitamins E, C - E reduces the rate of aging of the body and accelerates regeneration. C protects against viruses, reduces inflammatory processes;
• B vitamins - assist the body in the process of cell restoration in cartilage and bone tissue;
• Calcium – responsible for the strength of bones and muscle tissue. Mandatory for use for joint ailments, osteochondrosis, and traumatic lesions. Vitamin D affects calcium absorption.

Review of the most popular vitamin complexes:

1. ArtriVit is used to replenish the deficiency of vitamins and microelements in the body during the treatment of degenerative and inflammatory processes in the joints. The drug affects the flexibility of joints and regeneration processes in cartilage tissue. Dosage: one capsule twice a day, one course is a month.
2. Ultra collagen is a necessary component for the construction of cartilage, tendons, and bones, as it is the animal form of collagen protein. The drug is available in powder form, the dosage per day is 8 g. Dissolved in a glass of water and taken once a day. The course of treatment lasts two to three months, at the end of the first month results are already noticeable. The cost of 7 bags of 8 g is 270 rubles.

   

Collagen ultra (RUB 270)

Calcemin (30 tablets 315 rubles) is a complex of vitamins that replenishes calcium deficiency in the body. The main active ingredient is calcium 250 mg, excipients are vitamin D3, copper, zinc, manganese. You can take vitamins from the age of five. Before the age of twelve, the dose is 1 capsule per day, after 12 years - two capsules.

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Preparations for joints

To prevent degenerative processes and protect joints and cartilage from destruction, it is necessary to strengthen them by taking medications containing substances necessary for the nutrition and restoration of cartilage and joints.

Drugs that are developed to protect joints from destruction and are aimed at starting regenerative processes are called chondroprotectors, that is, literally “protecting the joint.” Depending on the age group, drugs are divided into the following categories.

For older people, the body of this category practically no longer produces the necessary substances on its own. A person can get some of the necessary substances from food, but not everything will be absorbed naturally.

The task of the chondroprotector is to replenish the supply of substances necessary for the regeneration and nutrition of cartilage in combination with additional microelements and vitamins, which will ensure easier absorption so that the effectiveness is maximum.

For athletes. Here we are talking about increased physical activity. Athletes, working to improve results, often use the principle of overcompensation, when the load continues to increase beyond the usual maximum. At the same time, increased tensile force and pressure are exerted on the joints and ligaments.

During the training process, microtraumas are formed, which together, without the help of regenerative processes, eventually lead to the development of inflammatory processes and pain. The purpose of the drugs is to reduce the risk of developing inflammation, enhance natural regeneration and replenish the “building material” in sufficient quantities so that the body creates a reserve for recovery.

For pregnant. Here, joints can hurt due to hormonal changes, a sharp increase in body weight and increased elasticity of the ligamentous apparatus. Preparations for expectant mothers allow you to replenish the reserves of necessary substances to reduce stress and strengthen ligaments, which, due to excessive elasticity, can lead to muscle injuries.

There are a huge number of drugs in pharmacies and you need to know for sure which of them are the best specifically in your case. You should not buy medications on your own and drink for therapeutic or preventive purposes.

It is necessary to consult with a doctor, who will prescribe an examination to determine which substances you are lacking. Preparations that strengthen joints and ligaments will help maintain or restore the shock-absorbing ability of cartilage and maintain the mobility of joints without compromising health.

Determine with your doctor what vitamins you need when playing sports, or to maintain health in old age. The observing specialist also recommends specially selected complexes to expectant mothers, taking into account the characteristics of the course of pregnancy.

For athletes

Athletes experience increased stress and their metabolism is more intense. Working over long distances, with weight, testing the strength of joints and ligaments during sharp turns, jumping, running, when cartilage absorbs the force of impacts and pressure.

Athletes often require knee medications to prevent premature wear and tear of the cartilage and ligaments. Taking dietary supplements to restore and nourish cartilage helps protect intervertebral discs, which are subject to stress when carrying heavy loads.

It is important for weightlifters and athletes recovering from injuries to obtain the necessary vitamins and compounds for muscles to enable the body to regenerate muscle fibers after intense training, which is accompanied by micro tears in the fibers, or to restore the functionality of damaged muscles or sprained ligaments.

It is important for athletes to receive the right amount of:

• Chondroitin and glucosamine are building materials for cartilage tissue and the production of synovial fluid. When taken, crunching is eliminated and promotes rapid regeneration of cartilage joints.
• Methylsulfomethane is a source of sulfur. This element is indispensable when it comes to recovering from a serious injury.
• The liquid form of collagen also restores cartilage and connective tissue.
• Omega-3. Included in fish oil and flaxseed oil. Increases the elasticity of the ligamentous apparatus, reduces the risk of injury. In case of arthritis or arthrosis, this element helps reduce inflammation.

Taking medications is accompanied by maintaining a diet with a balanced set of foods, as well as regular physical activity and physiotherapeutic procedures.

For the elderly

Older people often face advanced joint problems when the cartilage is already worn out and deformed. In this case, the body no longer produces the required amount of collagen, glucosamine and chondroitin. The body is weakened and often susceptible to inflammatory processes; the absorption of essential substances from food also slows down.

In the case of older people, vitamin complexes must be perfectly balanced and supported not only by diet, but also by physical activity, so that blood circulation is activated and nutrients are supplied properly along with oxygen from the blood.

The complexes are prescribed by a specialist together with other drugs that are designed to have a therapeutic or preventive effect.

When a problem arises with the joints, in addition to therapeutic drugs, the rheumatologist must prescribe drugs that help maintain the functional state of cartilage and connective tissue. Depending on the severity of the problem or for preventive measures, the following may be prescribed:

1. Vitamin D - found in fish oil preparations, often in capsule form.
2. Glucosamine and Chondroitin coexist in the preparation, Essentials. This duo of substances is part of many dietary supplements aimed at maintaining joint functionality. The substances are part of the drug "Teraflex".
3. Finnish vitamins are derivatives of fish oil (Omega-​3 acids).
4. Orthomol Artro Plus is a vitamin complex that promotes the restoration of joint tissue.
5. Collagen Ultra - contains collagen and vitamin C, which promotes better absorption.
6. Arthritis is a dietary supplement with a complex composition. One of the directions of action is the elimination of swelling and pain in the joints.
7. Sustanorm - in addition to supporting the synthesis of substances necessary for joints, promotes the production of prostaglandin.
8. Calcemin – normalizes calcium-phosphorus metabolism in the body.

Each drug presented is designed to compensate for the deficiency of substances needed by the joints. A specialist will help you choose the right drug based on the composition of active substances and dosage.

Note that most of these names are dietary supplements, not medications. They help prevent joint diseases, but will not help solve the problem if the degenerative or inflammatory process has already started. If there is a problem, you should contact a specialist to receive therapeutic treatment.

When should you start taking vitamin supplements? Then when you realize that you are not getting enough nutrients from food. Modern people for the most part do not care about a balanced diet.

Vitamins - review

Very often, the vitamins contained in food are not enough to restore and strengthen ligaments and joints. Therefore, it is recommended to use special vitamin and mineral complexes, which we will now discuss in more detail. But before you decide to purchase this or that product, be sure to consult your doctor.

ArtriVit. It is prescribed for a deficiency of vitamins and minerals in the body, for inflammatory and degenerative diseases of the bones and joints themselves. Provides joints with essential nutrients and also helps improve joint flexibility. Positively affects the regeneration of cartilage tissue.

Directions for use: It is recommended to take the drug twice a day during meals, two capsules per day. The course of treatment for joints lasts for a month. In some cases, the doctor prescribes a second course of treatment.

SustaNorm. It is used for degenerative and inflammatory joint diseases, infectious arthritis and gout. Also used as a preventative against arthritis, osteoporosis and gout.

SustaNorm is recommended for use when there is heavy load on the joints, namely when playing sports, shaping, etc. Directions for use: the drug is taken one tablet twice a day with meals.

Collagen Ultra. This drug is an easily digestible form of animal collagen, namely a protein found in cartilage, tendons, nails and bones. A deficiency of this protein in the human body causes inflammation and joint pain. Therefore, Collagen Ultra is often prescribed to restore the cartilaginous surface of the menisci, as well as to strengthen the articular apparatus.

Directions for use: the drug is available in powder form, so the recommended daily dose is 8g. This amount of powder is diluted with 200–250 ml. water and take while taking, write once a day. Treatment lasts for three months. Already in the third or fourth week you can notice improvements.

Calcemin. The mineral-vitamin complex regulates phosphorus-calcium metabolism. Fills the body with calcium, vitamin D3 and essential microelements. Strengthens bones and joints. It is also used for the prevention and treatment of diseases of the musculoskeletal system.

Directions for use: The vitamin-mineral complex is recommended for children over 5 years of age to take one tablet once a day with meals; children over 12 years of age and adults are prescribed one tablet only twice a day.

Orthomol Arthro plus (Orthomol Arthro plus). A vitamin remedy that is prescribed for diseases of the joints and cartilage, as well as for arthritic changes. It is recommended for use by athletes and older people as a biologically active food supplement, and for people after surgery or injury.

Directions for use: the drug is available in the form of powder and capsules. The daily norm for an adult is one sachet of powder and two capsules, which must be taken at the same time. The contents of the powder should be diluted with 150 ml of boiled water and drunk during a meal or afterwards along with capsules.

Antioxicaps. The drug is used as an additional source of antioxidant vitamins in the complex treatment of diseases of the gastrointestinal tract, liver, frostbite, eyes and various wounds. Also used for hypovitaminosis.

Directions for use: Antioxicaps is recommended for use by persons over 14 years of age. For preventive purposes, the vitamin complex is consumed one capsule per day. The course of treatment lasts from two to three months. The course of treatment can be extended only with the agreement of the attending physician.

Use of disease-modifying antirheumatic drugs (DMARDs)

These drugs are included in drug treatment (for the diagnosis of “arthrosis of the knee joint”). The drugs have different principles of action. However, the effect is always the same - the progressive disease slows down or stops.

This group includes the following medications:

• "Arava".
• "Plaquenil"
• "Imuran".
• "Cytoxan".
• "Neoral."

These medications are prescribed to patients who are at high risk of irreversible joint destruction. They are in demand in the fight against psoriatic, rheumatoid, idiopathic, and juvenile arthritis. Such drugs, even if used for a long time, have virtually no side effects on the body and do not provoke addiction to them.

The big disadvantage of this group is its extremely slow action. It takes weeks and sometimes months of regular treatment to see results. Therefore, they are prescribed by a doctor in combination with medications that have a quick action - corticosteroids, NSAIDs.

These drugs for joints are not allowed to be used by patients with pathologies of the kidneys, liver, with a diagnosis of hypertension, or after vaccination.

Treatment

How to treat ligaments after injuries? The main thing in treating injuries to tissues connecting joints is to provide timely and adequate first aid. Otherwise, the consequences can be serious, and a domestic injury will result in complications.

For sprains, remember the following first aid rules:

1. Stop moving especially to place stress on the injured joint. Take a horizontal position, eliminate stress factors. Place the injured limb in a comfortable position.
2. Apply a cold compress to the injured joint as soon as possible. To avoid cold burns on your skin, place a thin cloth between the ice pack and your body. Such a compress will make further treatment easier. With its help, you will get rid of pain, as well as severe hematomas and swelling later.
3. Protect the injured area from any movement. In case of sprains, elastic bandages are usually used for this; they will be sufficient. Do not wrap them too tightly, as this will impair blood circulation and cause complications.
4. Before immobilizing with a bandage, you need to hold the injured arm or leg slightly higher than the rest of the body. This will allow excess blood and other fluids to drain from the wound, which will reduce the severity of the swelling.
5. It is unacceptable to use external warming agents on the first day. On the second day, on the contrary, give up cold compresses and warm the wound.
6. Use painkillers. If someone with the appropriate qualifications is nearby, you can give an injection of local painkillers.
7. If the ligament is torn, an elastic bandage may not be enough. In field conditions, if the necessary materials are not available, tires made from boards and ropes are used. Having reached the traumatology department, you can put on a plaster splint or purchase a special fixing orthosis.

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Methods

Folk wisdom suggests the following treatment methods:

1. Peel raw potatoes, three finely. Apply the resulting paste to the injured area. We fix it on top with a cloth and go to bed.
2. Mix the clay with water until it reaches the consistency of thick jelly. Place in gauze and use as a compress. Keep it for a couple of hours or go to bed.
3. Finely chop a few aloe leaves. Place in gauze and secure in the affected area. Apply a new compress when the burning sensation appears.

During the rehabilitation period, the following treatment methods are used:

• physiotherapeutic procedures (electrophoresis, magnet, electrotherapy);
• restorative massage sessions;
• a course of therapeutic exercises to restore mobility;
• injection and oral intake of vitamins.

Medicines

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The following medications can be used:

1. Painkillers. It is advisable to take the tablet immediately after a fall or blow. There is no need to force your nerves with patience. A calm body restores itself more easily.
2. Nonsteroidal anti-inflammatory drugs. They relieve the inflammatory process, and along with it the pain. The dosage must be strictly observed, otherwise there is a danger of causing harm to the stomach.
3. Menthol external preparations. They act in much the same way as a cold compress. It is advisable to use it in the first 24 hours after the incident.
4. After 24 hours have passed and the swelling is no longer growing, move on to warming ointments. The effect of warmed skin will lead to improved blood circulation in that area. This means that the body has enough nutrients to restore the ligament.
5. There are also drugs to strengthen the musculoskeletal system - chondroprotectors. To prevent the injury from recurring, take a course of glucosamine and chondroitin.

Preparations for strengthening ligaments

Drugs that strengthen the structure of ligaments and tendons can be divided into several groups:

• Products containing chondroitin
• Glucosamine preparations
• Preparations containing collagen
• Vitamins

Products containing chondroitin

Products that contain chondroitin, which is also an endogenous substance, that is, produced by the body itself. As a result, the occurrence of side effects is reduced to almost zero. Preparations with chondroitin - Chondroitin Sulfate, Structum, Chondroxide, Dona are chondroprotectors, protect and strengthen cartilage, ligaments, tendons and the joint itself.

Glucosamine preparations

Preparations containing glucosamine in the joint (Artron, Arthrolon, Duart) are also indicated for comprehensive strengthening of ligaments. The fact is that the active substance of these products is part of cartilage, bones, skin, ligaments, tendons and even blood vessels. Glucosamine normalizes the metabolic processes of connective tissue, inhibits the activity of enzymes that cause cartilage destruction and has a beneficial effect on the structure of ligaments and tendons. Traditional treatment for sprains >>

Collagen Ultra is a drug for strengthening ligaments and tendons

Preparations containing collagen

Products containing collagen are an indispensable component in the prevention and treatment of ligament damage. Preparations for strengthening ligaments, which include collagen, are also chondroprotectors - that is, they specifically act on the ligaments, providing an anti-inflammatory effect, nourishing and protecting them, and thus strengthening their structure.

. What is its advantage - in addition to collagen, the composition also contains vitamin C, which enhances the activity of collagen. At the same time, the number of drugs used can be reduced, which is also a tangible advantage. Collagen Ultra promotes the restoration of the articular-ligamentous apparatus in case of injury, and is used as a prophylactic agent to strengthen ligaments and tendons.

In addition to Collagen Ultra, monopreparations without vitamin C are sometimes used - Gelatine Forte, Collagen Protein and others.

Diet

The diet is primarily aimed at normalizing weight if you are overweight. The fact is that excess weight puts a lot of stress on bones, joints and ligaments. This disrupts their microcirculation, metabolic processes and has a detrimental effect on the condition of the ligamentous apparatus as a whole. In addition, poor nutrition, with excess content of one component (for example, protein) and depletion of others (fats, carbohydrates) can lead to a complete imbalance in the metabolism of the ligamentous apparatus and weakening of ligaments and tendons.

It would not be amiss to say that food aimed at strengthening ligaments and tendons should contain vitamins and microelements.

Many people forget about this and consume a lot of “harmful” products high in preservatives and chemicals, replacing natural products with them. This cannot be done. Soda, soda, and other drinking syrups with dyes wash out beneficial substances from the body, interrupting the natural cycle of their entry into the connective tissue. Various chips, lollipops and chewing gums not only negatively affect the digestive tract, but also block the mechanisms of absorption of certain microelements (calcium, phosphorus), thereby negatively affecting the osteoarticular system.

To strengthen ligaments, vitamins C and E are vital. Vitamin E, or tocopherol, is found in large quantities in wheat sprouts, grains of other cereals, carrots, lettuce, parsley, celery, sea buckthorn, vegetable oil, hazelnuts, egg yolk, pumpkin seeds , rose hips, beets, garlic and gray wheat bread.

The use of vitamin C is very important. Sources of this vitamin are many vegetables - tomatoes, cauliflower and regular cabbage, green peas, sweet peppers, as well as lettuce, parsley, sorrel, spinach, and fruits - lemon, tangerines, limes, oranges

There is also a high content of vitamin C in black currants, gooseberries, rose hips and kiwi.

Artificial vitamins

As mentioned above, vitamins E and C are necessary for the comprehensive strengthening of ligaments. If it is not possible to get rid of hypovitaminosis with diet alone, you will need pharmaceutical vitamin preparations to strengthen ligaments and vitamin-mineral complexes - Alphabet, Vitabs Artro, Mineralife, Kanvit, etc.

What microelements are required for this?

In order for bones, cartilage in joints and ligaments to be strong, biologically active substances are needed - vitamins and minerals. The strength of the bones of the spine (and not only) is provided by calcium, but it is not absorbed if the body does not have vitamin D3.

Collagen is very important for ligaments, but in order for the body to use it, vitamins A and E are needed for joints. This means that before taking any drug, an accurate diagnosis must be made. What treats bones (such as osteoporosis of the spine) may not help joint problems.

The main substance that ensures the strength of the skeleton is calcium. If there is not enough of this mineral, the body takes it from bone tissue, which leads to osteoporosis (thinning of the bones), primarily in the spine.

Therefore, ensuring you have enough calcium is very important. The problem is that 70–80% of this mineral is not absorbed if the body does not have enough phosphorus, magnesium and vitamins D3 and K2.

But this does not mean that you can take drugs with calcium and D3 in unlimited quantities. Their excess is no less harmful than their deficiency, since calcium tends to accumulate in blood vessels (in the form of plaques) and soft tissues, which can lead to stroke or the growth of tumors. The situation can be improved by vitamin K2, which will direct this mineral specifically to the bones and remove from the body the mineral that has already settled in the vessels.

However, it should be borne in mind that with disorders of the endocrine system or digestion, alcohol consumption and smoking, calcium is less absorbed.

People who follow a vegetarian diet or consume a lot of sweets always do not have enough calcium, since an excess of carbons contributes to the removal of this mineral from the body. Calcium is not friendly with fatty foods, strong black coffee and carbonated drinks.

In addition to the above minerals, vitamins are important for bones:

• A - helps the body absorb calcium and phosphorus;
• C - participates in the synthesis of collagen, which gives bones flexibility;
• B6 - strengthens the collagen layer on bone tissue, on which a layer of minerals is located, and improves the absorption of magnesium, prevents it from leaving the body, and balances salt and mineral metabolism.

Active substances for cartilage and ligaments:

1. chondroitin - on its basis the body creates cartilage, this element strengthens ligaments, tendons and joints in general;
2. collagen is a fibrillar protein that forms the basis of the body’s connective tissue (tendon, bone, cartilage, dermis, etc.) and ensures its strength and elasticity;
3. glucosamine - produces cartilage cells, strengthens the structure of ligaments and tendons;
4. methylsulfonylmethane - a form of sulfur, restores bones and cartilage;
5. silicon - improves the structure of collagen and increases the elasticity of tissues; if the volume of this element is insufficient, the volume of calcium in bone tissue decreases, that is, silicon fixes calcium;
6. manganese - nourishes the intervertebral discs of the spine and cartilage, carrying oxygen to them;
7. sulfur - plays a major role in the metabolism of cartilage tissue;
8. selenium - promotes the incorporation of sulfur into the structure of cartilage.

Vitamins for joints and ligaments:

• C - indispensable in the process of collagen synthesis; without it, cartilage destruction begins;
• E - increases joint mobility by stabilizing lipids in the cell membrane, strengthens ligaments;
• PP - blocks the effect of interleukins in the sieve fluid, increases mobility.

Two fatty acids are also indispensable for cartilage and ligaments - linoleic and gamma-linoleic. Vitamins for bones and joints are different, so a drug that is intended, for example, to treat osteoporosis of the spine, will not be suitable for the treatment of arthritis or arthrosis. The same can be said about diet.

Vitamins for athletes and the elderly

The main risk groups for problems with bones, tendons, and joints should take special vitamin complexes regularly

It is important not to overuse dietary supplements for joints and bones, preferring a clear schedule for using vitamin therapy. At the same time, older people and athletes need a slightly different approach

The best results from vitamin therapy can be obtained by consulting a doctor.

For athletes

Frequent strong physical activity is a serious stress for the whole body. Vitamins are necessary for the joints and ligaments of athletes to overcome the consequences of regular injuries, as well as a constant feeling of fatigue.

High-quality sports drugs are not sold in pharmacies. It is better to prefer specialized stores and specialized suppliers. The main feature of such dietary supplements is high dosages of active substances. Also, sports complexes help maintain energy and vigor due to the fact that they contain protein, special acids, and glucosamine.

Popular and reliable complexes for athletes today are produced mainly abroad. These are the herbal preparation Bone Boost from SAN, intensive Animal Flex from Universal Nutrition, Joint Repair from Dymatize for recovery, Gelenk Forte from Maximum Power to relieve swelling and strengthen tissue, as well as universal Joint Support from Performance and Glucosamine from Optimum Nutrition. Of the domestic drugs, SustaNorm is considered the best.

Most sports products have analogs in the form of products used externally - gels, ointments, creams. This is important for relieving pain and eliminating swelling. The choice of a specific vitamin complex is carried out after consultation with a trainer and a doctor. This takes into account the current training format, the athlete’s health indicators, allergies, injuries, and nutritional format.

For the elderly

Elderly people need vitamins for joints, bones, as well as for strengthening ligaments, muscles and tendons to replace the deficiency that occurs naturally due to a slowdown in metabolism, tissue destruction, and deterioration of regenerative processes.

German vitamins Orthomol are leaders among drugs for the elderly. It is a real food for joints and bones, filled with minerals, folic acid, glucosamine, chondroitin, as well as carotenoids. To make it easier to take, vitamins for older people are often produced as powders.

People of the older generation should not forget that a significant range of important substances is contained in products of plant and animal origin. The main thing is that they are natural. Diet becomes especially important with age, and it is unwise to neglect this aspect.

The intake of special supplements for elderly people should be combined with the use of medications for specific diseases of bones and joints (against arthritis, arthrosis, osteochondrosis).

Instead of prescribing yourself to take any type of vitamin, you should visit a doctor. This could be a GP who can then refer you to the right specialist. Or you can contact your rheumatologist directly. In private clinical centers, appointments are provided without referral.

Based on the examination and survey, the doctor will prescribe an examination, and then recommend a specific set of vitamins and nutritional supplements that will help not only during treatment, but also after completing the course. A vitamin complex will never be able to cure a disease or eliminate a physiological problem. This is an important preventive and therapeutic agent, but is not classified as a drug. A deterioration in health or well-being while taking dietary supplements is a signal to immediately stop therapy.

What are ligaments and joints made of?

“I am what I eat,” Hippocrates once said. And he, as you know, had ideas about the structure and functioning of the human body. Although these ideas are in many ways “slightly” outdated, this statement of his is absolutely true.

The structure of joints and ligaments has its own characteristics. They are associated both with structure and with chemical and biochemical composition. What is so necessary and unique about ligaments and joints? Here's what:

1. Collagen. A protein distributed (as much as a third of all body proteins!) throughout the body. It is a string of amino acids and forms the intercellular substance of connective tissues. Since ligaments and the lining of the joint are formed by such tissue, they contain a lot of collagen. It is this that provides their strength and elasticity.
2. Glucosamine. Another component characteristic of connective tissues. But unlike collagen, it is not a protein, but a polysaccharide, that is, a carbohydrate chain. It is especially abundant in the cartilage tissue of the joint, where it is normally intensively produced. By the way, recently they began to use it for age-related wear and tear of joints - arthrosis, which gives a positive effect.
3. Chondroitin sulfate. A modified version of glucosamine, which is also widely found in articular cartilage. It performs many functions, but its unique ability is to retain water in the cartilage. This is very important, because dehydrated cartilage loses its elasticity, absorbs loads worse and deteriorates faster.
4. Vitamin C. Also known as ascorbic acid. An incredibly multifunctional molecule for the human body. And, among other things, her responsibilities include participation in the synthesis of the aforementioned collagen. Therefore, this vitamin is also extremely important for ligaments and joints.

It is these substances that you need to provide your body with in abundance so as not to have problems with ligaments and joints. Where can I get these substances? You will find the answer below.

Proper nutrition

Proper nutrition is one of the important elements for maintaining health and strengthening joints and ligaments. Here it is important to point out those foods that are good for connective tissues, and those that are better to completely eliminate from your diet.

The most useful foods for joints:

• Lean red meat, tongue, eggs. These foods are rich in iron, which helps remove excess phosphorus.
• Green vegetables, apricots, raisins, dates, prunes, bran, buckwheat honey. These foods are rich in magnesium, an element responsible for the health of the nerves that serve the joints.
• Ice cream. Only cream and milk ice cream are allowed. Contains healthy fats and calcium.
• Fish and seafood. Contain organic (useful) phosphorus, which is necessary for joints.
• Milk, cottage cheese and cheese. These products are rich in organic calcium, which, unlike inorganic calcium, does not have the habit of being deposited in the form of stones, but is used to strengthen bones and maintain electrolyte balance in the body’s cells. (Do not combine with products containing oxalic acid: sorrel, rhubarb, spinach).
• Seaweed, cartilage, and everything from which aspic and jellied meat are made. These products are rich in mucopolysaccharides, which ensure normal joint function, since they are similar to synovial fluid.
• Gelatin. Like previous products, it has a gelling effect. But in addition to salty dishes, it can also be added to all kinds of juices, resulting in a magnificent jelly.
• Fish liver, butter, egg yolk. Contains vitamin D, which is responsible for the preservation of calcium in bones.
• Herring, olive oil. A source of vitamin F, which has an anti-inflammatory effect on joints.
• Citrus fruits, rose hips, currants. A reliable source of vitamin C, which is responsible for nourishing joints.

In order to keep your joints healthy, you need to avoid pickled vegetables. It's better to just ferment them. Cook food in enamel dishes to preserve vitamins. Fruits and berries for winter use should either be dried or frozen.

In this case, all vitamins will be preserved. When cooking vegetables and fruits, reduce the cooking time to preserve vitamins.

Certain vitamins are very important for the health of ligaments and joints:

1. Herring and olive oil are rich sources of vitamin F, which has an anti-inflammatory effect on joints.
2. Vitamin E prevents enzymes from breaking down cartilage tissue. Contained in broccoli, carrots, parsley, celery, vegetable oil, beets, rose hips.
3. Vitamin C is responsible for the nutritional processes of joints and ligaments. Contained in citrus fruits, eggs, tomatoes, cabbage, black currants.
4. Vitamin D prevents calcium from being washed out of bones. Contained in dairy products, egg yolks, fish liver.

Products harmful to joints:

• Products that contain inorganic phosphates. The leaders among them are: carbonated drinks, bread made from premium flour, leavening agents added to bread and pastries, crab sticks, processed cheese, ice cream (most types). The use of these products may bring closer the time when osteoporosis and stiffness will become constant companions in life, and rheumatologists, neurologists and orthopedists will become best friends.
• Marinated and smoked products. They contain many inorganic salts that irritate the joint capsule, causing inflammation and deformation of the joints.
• Tea, chocolate, coffee, fatty pork, lentils, liver. Contain purines, which cause changes in the joint capsule. They are the main cause of gout.
• Sorrel, spinach, radish. They contain a large amount of oxalic acid, which irritates the periarticular nerves and disrupts the nutrition of the joints.

As you can see, many of the foods we are familiar with are good for joints and ligaments. Of course, you don’t need to eat them all in one day, you should just diversify your daily diet with them to constantly nourish the connective tissue and saturate it with useful elements. And if you lead an active and athletic lifestyle, add sports nutrition for ligaments and joints to your diet.