Cartilage is a strong but malleable tissue that is found throughout the body – in the nose, in the ears, but perhaps most importantly of all in our joints, where it plays a vital role in helping us move comfortably while cushioning our bones to prevent damage.
When the cartilage wears down or is subjected to injury, it can cause pain, stiffness and conditions like osteoarthritis. So understanding cartilage and how to look after it is very important to preserving long-term joint health and mobility.
What is cartilage made of?
As a type of connective tissue, cartilage has to be softer and more flexible than bones. As a result, it is largely made up of water, collagen and a specific type of cells called chondrocytes.
Collagen – a protein – is what gives cartilage its strength and structure, while the water helps it stay smooth and supple. Chondrocytes play the role of producing and maintaining cartilage.
There are three main types of cartilage:
- Hyaline cartilage – found at the ends of bones in joints such as the knees, hips, and shoulders.
- Elastic cartilage – found in areas that need more flexibility, such as the ears.
- Fibrocartilage – a tougher form of cartilage found in the spinal discs and knee meniscus.
Hyaline cartilage is the type most important to joint health, and osteoarthritis is the result of it wearing away over time as a result of repeated movements or simply ageing.
The role of cartilage in the human body
There are a number of important functions that cartilage serves in the body, especially in terms of aiding mobility and protecting joints.
The cartilage between bones in the joints acts as a cushion that enables bones to move against each other with minimal resistance whenever we’re walking, running or bending. In the absence of cartilage, bones rub against each other causing pain along with more rapid wear and tear.
The cushioning also helps to absorb the shocks our weight-bearing joints experience from everyday activities. When the cartilage is healthy, it spreads the impact of things like running, jumping or coming downstairs.
As well as supporting our joints, cartilage helps provide structure to other areas of the body, giving shape to the nose and flexibility to the ears.
However, because cartilage contains no blood vessels, it heals slowly and has to receive its nutrients from fluid surrounding the joints – and this is why regular exercise is so important to cartilage health.
How damaged cartilage can lead to osteoarthritis
Cartilage, although durable, is nevertheless susceptible to the damage caused by ageing, repetitive strain, excess pressure on the joints or injuries.
Over time, as cartilage wears away, the smooth cushion between the joints gets rougher and thinner, and bone starts to rub on bone – potentially leading to pain, stiffness, swelling and reduced mobility.
This wearing away is one of the main hallmarks of osteoarthritis, and most commonly occurs in the knees, hands, spine and hips, although it can take place in almost any joint in the body. As the condition progresses, the joint can become more painful and less flexible, sometimes accompanied by a grinding feeling, inflammation or difficulty carrying out daily tasks.
Although age is a significant factor in osteoarthritis, it is not entirely an unavoidable consequence of ageing. Things like joint injuries, obesity placing excess pressure on joints or lack of exercise can all exacerbate cartilage damage and hasten joint issues.
Ways to look after cartilage
Cartilage has the ability to repair itself, but only up to a point – and there are several things that you could be doing to help preserve and support your cartilage to maintain healthy joints.
- Keep physically active. Regular exercise preserves joint mobility and helps nutrients get to where they’re needed. The best types of exercises for joints are low-impact pastimes like walking, swimming, cycling and yoga, which help strengthen muscles around joints while minimising strain. This is where FlexiSEQ can help, in aiding your joints to stay mobile and keep you moving.
- Maintain a healthy weight. Keeping to a healthy diet and weight reduces pressure on the knees and hips significantly – and even losing a small amount of weight can be a big relief for your joints.
- Eat a balanced diet. Foods with plenty of healthy fats (like omega-3), vitamins, minerals and protein help support the tissues that protect joints – and there are also foods with anti-inflammatory properties (e.g. garlic, ginger, berries) that can address symptoms of osteoarthritis.
- Stay hydrated. Drinking plenty of water is crucial, helping to maintain the water content in cartilage that keeps it supple.
- Protect your joints. Warm up before exercise and avoid unnecessary strain that can lead to injuries. That means maintaining good posture and, for example, using proper lifting techniques that minimise stress on joints.
- Seek advice. If you experience persistent joint pain or stiffness, consult a healthcare professional. Spotting the signs early is one of the best things you can do to put in place the treatment and lifestyle changes needed to slow the progression of cartilage damage.
And remember…
Taking care of your cartilage through regular exercise, healthy weight management, balanced nutrition, and injury prevention is the one of the best ways to help support your joint health and mobility for years to come.