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Arthrosis |
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Joint lubrication - damping |
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Joints are self-lubricating bearings. That means that a fluid, the synovial, fills the space between the joint head and the socket. When we work briefly and fast, the joint surfaces glide on this liquid film with almost no resistance, i.e. they operate according to the principle of hydroplaning. Sudden shocks, such as when running on hard surfaces, are therefore better and more gentle for the joints than walking on a deep soft ground. Horse grooms have known this for many hundreds of years and avoid soft ground for animals with joint and tendon problems. During slower loading or with excessive damping the liquid film is pushed away and cartilage membrane then rubs against membrane, damaging them both. Commands such as "Heave-ho" are amongst mankind’s oldest words and not harmful for the joints and vertebral discs. Exercises with rubber bands and training with expanders on the other hand are extremely undesirable, because the tendons remain permanently under traction and thus prevent their supply with blood. There is no alternation between tension and relaxation which inhibits the supply of oxygen and nutrients and the removal of CO2 and lactic acid. Local over -acidification damages the tissue under strain. The motto for tendons and joints is: the faster the better. Chopping is thus gentler than sawing and hammering better than screwing. The fear of peak-loading when lifting heavy loads is also unfounded. The so-called micro trauma is an unproven invention of biomechanics. Collisions injure discs and joints to a much lesser extent than unilateral, prolonged pressure. Rapid, brief loading is in fact absolutely necessary for the tendons since their elasticity enables them to store energy, which is essential for relaxed and effortless running. Tendon length can be extended by 6% and 90% of the stored energy effortlessly returned. For greater power development, the tendons are stretched by a quick jerk and the stored energy added to muscle power. If the elasticity of tendons is not utilized due to excessive damping from soft soils, shoes, rackets, etc., muscle overloading can result. This explains why in old age, weightlifters have healthier spines than secretaries. To ruin a joint to produce an arthrosis, one must either damage it mechanically by a blow or fall, or immobilize it. Experiments on animals have shown that following simple joint immobilization, the first changes to the joint arise after 2 weeks and irreversible damage of the articular cartilage after 4 weeks.
The following are bad for the joints:
1. Instability: either anatomical instability due to ligament injury or functional instability due to poor patterns of movement
2. Restricted movement: either due to anatomical malformations such as hip dysplasia or dysfunction caused by lack of exercise, muscle shortening and blockages.
A bad pattern of movement when lifting a heavy load is not improved and made more gentle by carrying it out more slowly.
Many runners make steps that are far too big. One should make steps that are as small as possible and increase the number of steps to increase the pace, i.e. increase the frequency. Only then, secondarily, should the stride length be increased. The same approach should be used during strength training: for every increase in intensity the speed should be first increased and then the load. Good cyclists can be recognized by their ability to increase their speed or to pedal uphill with a high pedaling rate.
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