Your joints are designed to let you bend, twist and turn easily, within certain limits. The ends of your bones are covered with a layer of cartilage to cushion your joints and help spread the pressure you put on your joints during daily movement. Surrounding the joint is a capsule that holds a thick liquid (synovium) that lubricates the joint.
8 easy ways to improve joint lubrication and health
If you've ever felt a little creaky after sitting in the same position for more than two hours, you've tested your body's lubricating capabilities. Your joints' lubricating fluid allows your joints to move with more ease and less stress.The more you move, the more lubrication moves through your joints.
Jacksonville Orthopaedic Institute offers some simple ways to move more and keep your juices flowing while staying active:
1. Warm up and drink up!
To activate those juices, start your exercise routine with a gentle 5-10-minute warm-up and gradually increase your effort. Another good way to self-lube is drinking more water.
2. Stretch regularly.
Daily exercise when coupled with regular stretching multiplies the effect on joints. Stretching opens blocked blood vessels and arteries to better blood flow, which leads to healthy joints. Stretching also removes stiffness and makes you more flexible.
3. Strength train.
Joints need protection. Your muscles, tendons and ligaments are designed to protect your joints. If they're weak, they can't do their job. A good way to build strength is through a training program designed by a physical therapist or personal coach, with your needs in mind.
While you find a trainer, you might take a class or exercise to a video. The important thing is to be proactive and establish a regular exercise routine to help you avoid loss of strength and protect your joints.
4. Give a little TLC.
Joints need tender care. Trying to lift too much weight, overtraining, too much repetitive action, or just doing too much, will put a strain on your joints. Learn to listen to your body. We need to keep moving while being mindful about how we move and never push past joint pain.
5. Cross-train.
You don't have to be an athlete to learn to mix it up. This is just a fancy way of saying we should focus on more than one single activity. By cross-training — doing a mix of sports or activities you enjoy — you avoid the kind of single-sport repetitive motion that can cause joint problems over time.
Changing your movement helps you develop muscles in areas untouched by your primary activity, and strong muscles help stabilize and protect your joints. If you're not sure where to start, try gentle yoga. It's an excellent way to keep your joints strong and flexible.
6. Lose weight.
The more weight you carry, the more stress to your joints. Every pound you lose equates to four pounds less pressure on your knees. Talk to your doctor about a good plan for you. Eat fresh, whole foods prepared at home in modest amounts, include lots of fruits and vegetables, and less sugar. Read Move It to Lose It.
7. Take a warm shower or bath.
Warm water will ease pressure on joints and muscles. A nice warm bath can do wonders for alleviating joint pain in your knees and hips. Immerse the affected area in the water and massage it to stimulate blood flow.
8. Get your ZZZs.
Giving your joints appropriate rest is good for maintaining their health. Are you getting about eight hours of sleep a night? During the day, it's okay to take a break to relax and alleviate stress on your joints. Adequate rest takes away muscle fatigue after workouts as well.
Tired of joint pain? We can help
While increasing synovial fluid may provide some relief for knee pain, it's essential to address the underlying cause of the pain as well. If you're experiencing persistent knee pain, it's best to consult with a healthcare professional for a proper diagnosis and comprehensive treatment plan.
Jacksonville Orthopaedic Institute is the area's leader in knee pain treatment. We have procedures and therapies to help.
Make an Appointment at JOI
This story was originally published in May 2018.
FAQs
Synovial fluid lubricates and cushions the joints and cartilage surrounding them, keeping bones from rubbing together.
What is the process of joint lubrication? ›
The process is essentially the building up of pressure in the fluid within the porous elastic cartilage by the application of load to the surface of the cartilage. The effect is produced and governed by the resistance to flow in a direction perpendicular to the load and the elastic properties of the cartilage [5].
Does drinking a lot of water lubricate your joints? ›
Drinking water can stimulate our production of synovial fluid (in charge of lubricating the cartilage), plus, reduce inflammation around the joint. And it encourages the growth of new cells in the cartilage tissues. Proper water intake can also support circulation and the immune system.
How can I hydrate my joints naturally? ›
Drinking water helps the cartilage regenerate and lubricate, reducing joint inflammation. Cartilage protects your bones by preventing them from rubbing against each other and allows us to move. Staying hydrated keeps the tissue and cartilage in your joints healthy.
What is the best supplement to lubricate joints? ›
Glucosamine is a natural compound found in cartilage — the tough tissue that cushions joints. In supplement form, glucosamine is harvested from shells of shellfish or made in a lab. There are several forms of glucosamine, including glucosamine sulfate, glucosamine hydrochloride and N-acetyl glucosamine.
Does walking lubricate joints? ›
Walking helps improve the production of joint fluid, which lubricates the joints and reduces stiffness and pain. The following are walking tips that can ease knee pain: Apply heat to your joints before walking, or just take a warm shower. Cycle on a stationary bicycle to keep your opposing muscles in good shape.
What vitamin increases synovial fluid? ›
Vitamin C: Citrus fruits, strawberries, bell peppers, and leafy greens are excellent sources of vitamin C, which aids in collagen synthesis necessary for maintaining healthy joints. Hyaluronic acid supplements: Hyaluronic acid is a natural component of synovial fluid.
How do you rehydrate your joints? ›
“When we drink water, we not only help stimulate the production of synovial fluid, but also help with cartilage regeneration and lubrication of the cartilage to reduce joint inflammation,” says Dr. Cadet. It helps to think of cartilage as a sponge: When it has enough water, it's soft.
Can you regenerate joint fluid? ›
It was demonstrated that the process of synovial fluid restoration, in case it was removed completely, took four days. At first the amount of synovial fluid is restored at the expense of its liquid part, percentage of common protein and its fractions increase, and viscosity of synovial fluid decreases.
How can I lubricate my joints naturally? ›
Consuming healthy fats can increase joint health and lubrication. Foods high in healthy fats include salmon, trout, mackerel, avocados, olive oil, almonds, walnuts, and chia seeds. The omega-3 fatty acids in these foods will assist in joint lubrication.
The natural lubricant of the joints is called hyaluronic acid (HA). This lubricant in concentrated form can be injected into a joint to increase lubrication.
How do joints stay lubricated? ›
You and Your Joints
Smooth tissue called cartilage and synovium and a lubricant called synovial fluid cushion the joints so bones do not rub together. But increasing age, injury,or carrying too much weight can wear and tear your cartilage.
How can I rehydrate my joints? ›
Foods such as celery, lettuce, zucchini, and watermelon are high in water and can help hydrate. You can reduce joint pain by applying ice or cold compresses to achy joints, elevating your hands, and exercising lightly and gently to avoid stiffness.
What causes lack of lubrication in the joints? ›
As you age, your cartilage -- the spongy material that protects the ends of your bones -- begins to dry out and stiffen. Your body also makes less synovial fluid, the stuff that acts like oil to keep your joints moving smoothly. The result: Your joints may not move as freely as they used to.
What vitamins are good for joint lubrication? ›
Glucosamine supplements might help further lubricate your joints, and help cartilage retain water and prevent its breakdown. Glucosamine supplements are safe and usually don't cause problems. But they can interact with blood thinners like warfarin (Coumadin).
What is the fluid that keeps joints moist? ›
Synovial membrane.
This important tissue lubricates your joints with a sticky liquid called synovial fluid.
