The musculoskeletal system is in large part what people see when they see you. Blanketed by your integumentary system, your bones and muscles create the shape of your body and face. They support you, and they allow you to move, from your subtlest wink to your hardest run. Bones are usually the last part of the body to finish developing and will be the part of your body that remains the longest after you die. Bones are what have told us the story of human prehistory, and the skeleton connects us in so many ways to our animal cousins.

We grow with the assistance of our endocrine system. Our muscles allow us to perform all kinds of different voluntary functions by coordinating closely with the brain and nervous system. Our bones play a vital role in cell production for our cardiovascular and immune systems. Muscles make us breathe and help us digest our food. Indeed, the musculoskeletal system makes a beautiful frame for the full expression of the human body.

The Musculoskeletal System

Anatomy

Bones

We have 206 bones in our body. These super hard structures get strength from a ton of minerals like calcium as well as protein. The inside of our bones contains soft marrow, and this is where they do the work of producing blood cells for the rest of the body. In addition to supporting our body, bones like the skull and ribcage are responsible for keeping our precious organs safe from harm.

Muscles

Our skeletal muscles are the ones we think about using. They’re the biceps we engage when we lift up a child, the quads we use to squat down and pick up a pen we’ve dropped on the floor, the hands we use to type an email to a friend. They’re bundles of fiber made up of protein, and they work in pairs to complete opposing motions. For instance, in the upper arm, your biceps bend while your triceps extend.

Other muscles, like those in our digestive system, work automatically without our instruction or a trip to the gym. These are called smooth muscles and are essential to the work of other body systems.

Joints

Joints are where your bones meet and move. At these conjunction points, we’re able to bend, rotate, and twist our bodies. (Mostly – there are a few joints like those in the skull which stay still.) Most of these joints are lubricated by a liquid called synovial fluid which fills the cavity between bones, and the component parts are easily able to glide. A few joints, like the pelvis, are held together by solid cartilage.

Cartilage

Cartilage is a connective tissue found in joints, cushioning the area where two bones meet. Cartilage also gives structure to other areas of the body. It’s hard but more flexible than bone, and it’s the substance that lends structure to our ears and noses. Some animals, like sharks, have cartilage instead of bones. Cartilage naturally gets worn down over time from use, but it’s hard to repair. 

Ligaments and Tendons

Ligaments and tendons are more flexible than cartilage but less so than muscle. Ligaments are hard fibers that connect bone to bone, supporting the joint and allowing for motion to occur. Tendons, on the other hand, connect bones to muscles, allowing us to initiate and empower our movements.

Bursae

Like synovial fluid, bursae serve to cushion and lubricate joints. These are fluid filled sacs that sit between bones and absorb the shock of our movements. Our largest joints, the ones we may think about and strain the most, are the ones that have bursae. These include joints like the knees, hips, and shoulders.

Musculoskeletal Pain

For our musculoskeletal system, work and play can look a lot alike. We use the same joints and muscles to perform tasks of necessity that we use to run, jump, and enjoy our lives. Both of these things put strain on them. So far, there is no Goldilocks zone of health that spares us some deterioration over time. If you’re an athlete, you’re putting strain on your joints. If you’re overweight, you’re putting strain on your joints. If you’re underweight, your musculoskeletal system may be lacking in certain nutrients.

A huge source of musculoskeletal pain is injury. That’s true whether we’re young children tumbling enthusiastically through life or we’re in our golden years, wiser yet more susceptible to falling. Misjudgments and accidents can lead to broken bones, sprains, strains, and tears. All of these require time and rest to heal, often along with braces or splints to make sure we heal the right way. Elevation and ice are great ways to reduce inflammation for an injury.

Joint pain is another of the most common causes for musculoskeletal complaints. Remember we said that cartilage deteriorates over time, but it is difficult to repair. This breakdown results in osteoarthritis, which generally affects specific joints in the body. For instance, you could have arthritis in one or both knees, or you may have it in a shoulder.

There are a ton of treatments for arthritis. From injections meant to help bolster the cushion in the joint cavity to stem cell treatments to full joint replacements, the medical world has endless options. Getting regular exercise and plenty of protein is essential to keep your muscles strong and your joints well supported. Glucosamine and chondroitin are helpful supplements for cartilage, and collagen is vital for bones, muscles, skin, cartilage, and ligaments. Omega 3 and other healthy fats are recommended for joint health as well.

Other types of arthritis may have different roots. Rheumatoid arthritis is an autoimmune disease. In this circumstance, the body attacks itself creating widespread inflammation that may appear in all of a person’s joints regardless of history or seem to move around the body. Psoriatic arthritis is another autoimmune disorder, but it also affects the skin. Gout is inflammatory arthritis that is caused by a buildup of uric acid. It often appears specifically within the big toe. Other autoimmune diseases like lupus and conditions like chronic pain syndrome can lead to severe joint pain. These diseases require treatment focused on the immune system.

Certain diseases can make us more susceptible to injury. Osteoporosis is a disease in which people have lowered bone density. This causes them to become more brittle, leading to easier breaks. Osteoporosis develops with age and is more common in women. To prevent or combat it, people are encouraged to take both calcium and vitamin D supplements in addition to eating a diet rich in these nutrients. Osteopenia is another bone density issue, though it is usually the result of not having fully developed rather than deteriorating over time.

Musculoskeletal Joy

Lots of things can make this system sing. Top of the list is getting active. That may mean something different for everyone. If you suffer from limited mobility, a good day is going to look different from someone with a wider range of motion. That’s ok. Start small and work your way up, paying attention to what makes you feel good. If an exercise regime is making you miserable – not in a fun way – don’t bother. There are too many choices out there to let the wrong fit slow you down. Think outside the box. Try dancing. Join a walking group so your attention is more focused on the gossip than the mileage.

Whatever you do, it’s essential to make sure you’re building strength. This doesn’t just strengthen our muscles; it also strengthens our bones. It stimulates the remodeling process, which replaces old bone with healthy new tissue. Strengthening muscles also helps to stabilize joints, including our spine. A strong core helps us to maintain good posture, which is great for spine health, back pain, and so much more. Strength also helps us to improve our balance, which means we’re less likely to fall. It also means we feel more comfortable on the move and are likely to enjoy taking a walk or dancing more.

Using our muscles is only half the fun. Relaxing them opens up a whole other world of pleasure. At 1881, our massage therapists are our go-to experts on the musculoskeletal system. Massage can help to soothe and relax tense and sore muscles. Increased circulation facilitates healing, and specific bodywork can help to improve range of motion in an injured joint. There are endless techniques and benefits from massage, but a good therapist will be able to talk to you about your needs, read your body’s cues, and help you feel better.

Stress has a strong impact on our muscles. A favorite exercise for alleviating stress is a muscle relaxation practice often used during yoga nidra. Try the following.

Lie on your back and then curl your body into a tight ball. Release your arms to either side and allow your feet to fall open, hip-width distance apart. Take several slow deep breaths in and out. Rest one hand on your chest and one on your belly and feel as they rise and fall with your inhalations and exhalations. As you do this, when a thought about your day or the world comes into your mind, try to observe it without following it down the rabbit hole.

Send your attention to the crown of your head. Focus on releasing all the tiny muscles there, ones you never even think about. Extend this attention and relaxation down to your right temple and ear. Send the sensation to your eyebrow, then down along your cheek, to your jaw and mouth. Feel your face soften. Let your teeth separate and your tongue rest easily on the floor of your mouth. Relax your throat, then your collar bones. Move your melting attention to your pectoral muscles, then your shoulders. Allow it to travel down your bicep, through your elbow, and into your forearm. Relax the inside of your wrist, the palm of your hand, the various joints of your fingers. Send the energy up the back of your hand, the top of your wrist, your outer arm. Move up to your tricep and then into the intercostal muscles that support your ribcage. Relax the right side of your abdomen, your pelvis, outer hip, quadricep, then knee. Relax your shins, the front of your ankle, and the top of your foot. Send the energy through the joints of your toes and around to the soles of your feet. Move up through your achilles tendon, the calf, the back of the knee, and the hamstrings. Relax your inner thigh, your right glute, and your lower back. Move along the back of your body and into your right shoulder. Relax the back of your neck and the base of your skull. Return your attention to the crown of your head and repeat this process down the left side and back up.

Take a few moments to soak up the deep relaxation created by this practice before moving on with your day, refreshed. (You can also use this method to fall asleep.)

If it’s hard for you to complete as a self-guided exercise, there are ample YouTube videos that walk you through the process, usually with soothing music to boot.

Herbs and Supplements

Herbs with anti-inflammatory properties abound. Here are some of the ones we’ve come to love for musculoskeletal health.

• Turmeric is quite literally a gold standard for inflammation. Not only can you use it in your diet, but you can also take turmeric supplements for maximum impact. The curcumin inside it does the trick and can even be taken for immediate pain from arthritis.
• Try arnica topically to assist with bone and joint pain, as well as bruising. You can find arnica in homeopathic preparations or in tablets for pain relief.
• Menthol and capsaicin are two other heroes in topical pain relief for muscles and joints. They have cooling and warming effects respectively and can be found alone or in lotions with a blend of active components.
• Topical creams are also made from certain functional mushrooms, like the Myco Clinic items we offer in the apothecary. CBD, which comes from the cannabis plant, is frequently used topically for pain relief as well.
• Horsetail tea is wonderful for providing the body with silica, which strengthens bones.
• Devil’s claw is known to reduce pain and swelling.

There are countless other stems, leaves, flours, extracts, tinctures, potions, and concoctions to help you feel good in your body. Come talk to our apothecary experts to see what we have available to support the system that supports us!