language

Joints

10 steps to a more active everyday life

Our joints are the basis for mobility and enjoyment of life, whether on a walk, during sport or in daily life. Small care routines and conscious movement and nutrition habits can bring noticeable relief and improve wellbeing. But which simple change could really help you immediately?

Use ergonomic aids in daily life

Adjust your work height and avoid staying in the same position for hours. Also change your posture regularly.

Choose appropriate footwear and a suitable mattress

Padded insoles and a comfortable footbed reduce impact when walking, while a medium‑firm mattress that supports the spine’s natural shape relieves pressure on the back and hips.

Warm up before activity and mobilise gently afterwards

Warm painful joints with a heat pack or a short warm shower before activity to reduce pain. Then move the joint in smooth, circular gliding motions without major force to promote nutrient delivery.

Choose joint‑friendly sports

Prefer activities with steady, low‑impact movements, such as swimming, aqua jogging, cycling, cross‑country skiing, gentle gymnastics, tai chi or yoga. In swimming, freestyle or backstroke are often easier on the joints than breaststroke.

Nordic walking as everyday support

Using poles distributes body weight more evenly, relieves the knees and hips and activates many muscle groups at once. Nordic walking is also an effective, joint‑friendly form of endurance training and can help with weight management.

Reduce weight gradually

Every extra kilo increases the load on weight‑bearing joints. Reduce excess weight slowly through moderate calorie reduction combined with joint‑friendly activity. Consult a doctor for long periods of inactivity or significant weight‑loss goals.

Ensure adequate protein intake

Protein is important as a building block for collagen and tissue repair. Opt for lean animal sources (poultry, fish) or plant proteins (legumes, tofu), especially if you want to build muscle support for the joints.

Include omega‑3 fatty acids

Fatty fish (e.g. salmon, mackerel) or plant sources such as flaxseed or flaxseed oil provide omega‑3 fatty acids with inflammation‑modulating effects. Two fish meals per week are a practical, achievable example.

Focus on a nutrient‑rich base diet

Plenty of fresh fruit, vegetables and whole grains supply vitamins, minerals and phytonutrients that neutralise free radicals and can positively influence inflammatory processes. Vary your choices daily, for example berries, dark leafy greens and oats as a base.

Protect and cool the joint during inflammation

If there is marked redness, swelling or severe pain, rest the joint. Cold applications, anti‑inflammatory measures and, if necessary, medication can help get through the acute phase until the inflammation subsides.

editorial.facts

Joints not only enable movement but also protect the bones. They allow targeted actions, such as grasping, walking or jumping, and absorb sudden forces through a combination of smooth cartilage surfaces and synovial fluid.
Not all “joints” are movable: some bone connections (e.g. skull sutures or certain pelvic joints) are fused or joined by connective or cartilaginous tissue. They serve stability rather than mobility.
Osteoarthritis and arthritis are different problems: osteoarthritis is a gradual wear of the cartilage, while arthritis primarily involves inflammatory processes in the joint. Symptoms (e.g. load‑related pain and creaking vs swelling, redness and acute pain flares) and treatment therefore differ considerably.
Around 140 true joints enable the body's mobility. Among the largest are the knee and hip, which are particularly important for walking and standing.