Replenishing and Hydrating our Joints
I’m sending you love and resilience in this ongoing period of layered transition. I feel it as the increased rate of COVID transmission in our area. But I’m glad to have rich virtual offerings this season, whether its virtual yoga classes, blog posts, and sending videos and audio recordings. I recognize this as our abundance in the midst of unsteady times, and hope this Autumn that you can make room for your own. The waning moon, especially in this season, is on our side to help out and clear the way by emphasizing radical rest and self-care.
Daily rest and movement, don’t have to necessarily be opposing forces. One of the most empowering aspects of learning about human anatomy for myself, has been the knowledge of learning to listen to my body’s needs and recognize how to meet those in needs in a way that is sustainable and enjoyable. So today, in my blog post I’ll be nerding out on aspect of the human body that continues to amaze me and shapes how I teach movement- synovial joints.
Did you know that similar to a car or your bike gears, our joints need replenishment of fluids to keep things running smoothly. Did you know that our joints have little oil change centers built right in? They do!
Most of the joints of our body are called synovial joints . This means they have a joint capsule, which is a fibrous sac continuous with the outer layer (periosteum) of the two joining bones, like a little bubble. Within this capsule can be found our very own lubrication stations!
The inner lining of the joint capsule is called the synovial membrane . This membrane secretes our body’s “oil”, called synovial fluid , into the joint space. Synovial fluid has the consistency of egg whites and forms a thin layer at the joint surfaces (articular cartilage). The role of synovial fluid in our body is a big one indeed and includes:
● Reducing friction between bones by lubricating the joint surfaces
● Absorbing shock by becoming more viscous in response to pressure and less so at rest
● Feeding nutrients to the joint cartilage and removing waste from the joint space
Synovial fluid also seeps into the micro-cavities of the articular cartilage and fills any irregularities we may have on the joint surfaces. This creates a synovial fluid reserve within the articular cartilage.
So why is this important?
When we move, the synovial fluid that is held in reserve within the articular cartilage is mechanically squeezed out , maintaining that layer of lubrication on the joint surface. This explains why joints feel like they loosen up with active movement and why it feels so good to move through full ranges of motion.
On the flip side, overuse can lead to inflammation of the synovial membrane, which usually presents as swelling and joint pain. While the weather is slowly getting colder outside, we have our home practice to help us maintain proper joint lubrication through movement of these large synovial joints. As our blood flow increases, we bring more nutrients to the synovial membrane, keeping it healthy and producing synovial fluid. Which is why for many of my students, we add in movements such as hopping, skipping, jumping. Adding in some plyometrics to our yoga flows apply pressure through the cartilage, forcing out the waste products like a sponge and bringing in new, oxygenated synovial fluid. Research has shown that just the right amount of weight-bearing movement also helps rebuild cartilage. And finally, synovial fluid contains cells called macrophages, which eat up wear-and-tear debris from the joint space. Movement triggers this process, called autophagy, and helps the body take out the trash, so to speak.
Are you in need of a biological oil change? Join me for a virtual class at Centered Studios or book your private yoga session with me today!