When pain becomes a daily struggle

Pain in joints, tendons, or muscles can significantly impact your life. Whether you wake up with stiff joints in the morning, experience a sudden sharp pain during sports or suffer from tension after a long workday, these discomforts can make daily life much more challenging. Often, it starts subtly, and what begins as a slight pull can gradually become a chronic problem. However, you don't have to resign yourself to living with pain.

In this comprehensive guide, you'll learn more about the most common causes of pain in your joints, tendons, and muscles, how they can be treated, and what steps you can take to achieve relief.

1. Why is a healthy musculoskeletal system so important?

Your joints, tendons, and muscles are the central pillars of your musculoskeletal system. They not only allow you to move freely in everyday life but are also crucial for your athletic performance and overall physical health. Yet, we often only pay attention to them when pain and discomfort arise.

Joints, tendons, and muscles work together to enable every movement you make. They form the foundation of your mobility and physical strength. Joints connect bones, tendons link muscles to bones, and the muscles themselves are responsible for movement. When any of these areas are weakened or injured, it can affect your entire movement system and lead to pain.

Joints: Composed of bony structures protected by cartilage, joint fluid, and ligaments, joints absorb shocks and allow smooth movements. Joints like the knee, hip, and shoulder bear heavy loads daily and require special care.

Tendons: Tough, fibrous cords that connect muscles to bones, tendons transmit muscle force to bones and are crucial for joint stability. Tendons are particularly prone to overuse and inflammation, which can lead to conditions like tendonitis.

Muscles: The active components of your musculoskeletal system, muscles pull bones and joints, support them, and enable complex movements. Strong and balanced muscles are essential to protect the joints and maintain a healthy posture.

2. Causes of pain in the musculoskeletal system

To effectively treat pain in joints, tendons, or muscles, it is important to understand its cause. Pain can have various origins, from acute injuries to chronic conditions. Here are some of the most common causes:

Overuse and improper strain

Repeated or unbalanced movements can lead to overuse of joints and tendons, especially when you frequently carry heavy loads, sit, or stand for long periods without counterbalancing exercises. Improper strain often leads to inflammation and painful tension.

• Typical complaints: Tendonitis, muscle tension, back or knee pain.

• Affected groups: People who work at computers, tradespeople, athletes.

Injuries

Acute injuries such as strains, sprains, or ligament tears often occur in sports or after accidents. These injuries cause pain, swelling, and limited movement.

• Typical injuries: Ligament sprains or tears, muscle strains, fractures.

• Affected groups: Athletes, people with an active lifestyle.

Osteoarthritis and joint diseases

Osteoarthritis is one of the most common causes of joint pain. In this degenerative joint disease, the cartilage in the joint gradually breaks down, leading to pain and stiffness. Other inflammatory joint diseases, such as rheumatoid arthritis, can also cause severe pain.

• Typical complaints: Pain with movement, joint stiffness, swelling.

• Affected groups: Older adults, people with rheumatic conditions.

Muscular imbalances and poor posture

Muscle imbalances and poor posture can lead to chronic pain. For example, shortened muscles can place the musculoskeletal system in an unfavorable position, causing pain over time.

• Typical complaints: Back pain, neck pain, headaches.

• Affected groups: People with predominantly sedentary jobs, individuals with poor posture.

Chronic inflammation and diseases

Certain conditions, such as fibromyalgia or autoimmune diseases, lead to chronic pain in muscles and joints. These diseases are often difficult to diagnose and require comprehensive treatment.

• Typical complaints: Generalized muscle pain, fatigue, tenderness.

• Affected groups: People with chronic pain, autoimmune patients.

Treatment options: from immediate measures to long-term therapy

The treatment of pain in joints, tendons, and muscles depends on the cause and severity of the discomfort. Here is an overview of common treatment options:

Medication:

• Painkillers and anti-inflammatories: Nonsteroidal anti-inflammatory drugs (NSAIDs) help reduce pain and inflammation. In severe cases, corticosteroid medications may be prescribed by your doctor.

• Muscle relaxants: These medications help relax tense muscles and thus reduce pain.

• Long-term medication for chronic conditions: In cases of rheumatic diseases or osteoarthritis, specific medications are often used to slow the progression of the disease and relieve pain.

Physical therapy:

Physical therapy is a central pillar of pain treatment. Through targeted exercises and manual therapy, mobility is improved, muscles are strengthened, and joints are relieved.

• Movement therapy: Special exercises to improve joint mobility and build muscles.

• Manual therapy: The physical therapist mobilizes blocked joints through targeted techniques, releases muscle tension, and improves mobility.

• Fascial treatment: Through special techniques, the connective tissue (fascia) is treated to release adhesions and tension that are often the cause of pain.

• Heat and cold applications: Heat promotes blood circulation and relaxes muscles, while cold can reduce swelling and inflammation.

Occupational therapy:

Occupational therapy aims to improve your mobility and function in everyday life. Through targeted exercises and adjustments to your daily activities, pain can be reduced, and quality of life improved.

• Function improvement: Training to restore and maintain mobility and strength.

• Assistive device adaptation: Occupational therapists help you find and use suitable aids to make your daily life pain-free.

Surgical interventions:

When conservative measures are no longer sufficient, surgical intervention may be necessary. This is especially true for advanced osteoarthritis, severe injuries, or permanent tendon and joint damage.

• Arthroscopy: Minimally invasive procedures to treat or diagnose joint damage.

• Joint replacement (endoprosthetics): In severely damaged joints, as often seen in osteoarthritis, an artificial joint can be implanted.

• Tendon reconstruction: Severe tendon injuries, such as an Achilles tendon tear, can be surgically repaired.

Alternative therapies:

In addition to classical treatment methods, there are also alternative approaches that have been shown to alleviate pain in many people.

• Acupuncture: This traditional Chinese method has proven effective in pain management, particularly for chronic back pain and osteoarthritis.

• Chiropractic: Through targeted manipulation of the spine and joints, blockages are resolved, and pain is relieved.

• Herbal medicine: Certain medicinal plants, such as devil's claw or frankincense, have anti-inflammatory and pain-relieving properties.

After outlining the various treatment options for pain in joints, tendons, and muscles, it's important to emphasize the significance of incorporating preventive measures into your daily routine to prevent future discomfort. A balanced diet, regular exercise, and recovery play a crucial role here. These factors are vital for the long-term health of your musculoskeletal system and should be part of your holistic approach to pain management and prevention. The following sections will guide you on how to strengthen your joints, tendons, and muscles through targeted nutrition and an active lifestyle.

4. Nutrition: building blocks for healthy joints, tendons, and muscles

A balanced diet plays a crucial role in the health of your entire movement system. Certain nutrients promote the elasticity and strength of tissues and support regeneration.

Proteins: the building blocks for muscles and tendons

Proteins are the fundamental components of your muscles and tendons. They are essential for the construction and repair of tissues. It is important to consume sufficient high-quality proteins daily to meet your needs.

• Animal sources: Meat, fish, eggs, and dairy products are rich in essential amino acids necessary for muscle building and tendon repair.

• Plant sources: Legumes, nuts, seeds, and soy products also offer valuable proteins and are a good alternative for vegetarians and vegans.

Omega-3 fatty acids: support for joints

Omega-3 fatty acids are known for their anti-inflammatory properties, which can be particularly beneficial for inflammatory joint and tendon issues. Fatty fish (such as salmon or mackerel), flaxseeds, or chia seeds are rich in Omega-3. However, if you find it difficult to meet your Omega-3 needs solely through diet, you can supplement it with dietary supplements.

NN Omega-3 capsules – your support for joint and muscle function

The benefits of NN Omega-3 capsules for joints and muscles:

1. Omega-3 fatty acids, specifically Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA), can help relieve joint pain and muscle soreness. This is particularly important for athletes and individuals who are regularly physically active, as quick and effective recovery after training is crucial. Omega-3 fatty acids can support recovery from muscle soreness after intense training sessions.

2. Support for heart health and the circulatory system: A healthy cardiovascular system is essential for the optimal supply of nutrients to joints and muscles. The Omega-3 fatty acids in these capsules help maintain normal blood pressure and triglyceride levels, which can indirectly improve blood circulation to the joints and muscles, promoting overall well-being.

3. Balancing the Omega-3 and Omega-6 ratio: Modern diets tend to have an imbalance between Omega-3 and Omega-6 fatty acids. A balanced intake of Omega-3 is crucial for maintaining a healthy ratio of these essential fatty acids. NN Omega-3 Capsules help restore this balance.

For optimal results, take 1 to 2 NN Omega-3 capsules daily, preferably with a meal. Regular intake supports not only your joints and muscles but also contributes to your overall physical vitality. It is important not to exceed the recommended dosage and not to use this supplement as a substitute for a balanced diet and healthy lifestyle.

For those who are regularly physically active, NN Omega-3 capsules provide valuable support for recovery. They can also be an effective addition to the daily diet for older individuals suffering from joint pain.

Antioxidants: protection against oxidativestress

Antioxidants protect your joints and muscles from the harmful effects of free radicals, which are produced during stress such as intense training and can lead to tissue damage. A diet rich in Vitamin C, Vitamin E, and phytochemicals is therefore particularly important.

• Vitamin C: Contributes to normal collagen formation for the normal function of bones and cartilage.

• Vitamin E: Contributes to the protection of cells from oxidative stress.

NN Motion® Prevent –comprehensive care for bones and joints

Because it is especially important to take preventive measures early on to counteract age-related bone loss and joint problems, we have developed NN Motion® Prevent. It contains a range of ingredients specifically aimed at supporting bone and joint function:

• Glucosamine: An essential building block of cartilage that can help support the structure and function of joints and cartilage.

• Chondroitin: Known for its ability to support the elasticity and resilience of cartilage.

• Vitamin E: Helps protect cells from oxidative stress.

• Vitamin C: A key component in collagen production, necessary for healthy bones, cartilage, and joints. Vitamin C helps maintain collagen structure and supports the immune system.

• Manganese and Copper: These trace elements contribute to the maintenance of normal bones and connective tissue and protect cells from oxidative stress.

• Magnesium: Supports muscle function and helps maintain normal bones. It is also important for energy metabolism and the normal function of the nervous system.

• Boswellia Serrata (Frankincense): Known for its anti-inflammatory properties, this ingredient can be helpful in joint issues and supporting bone and joint health.

• OPC Grape Seed Extract: Rich in antioxidants, this extract can help reduce oxidative damage and promote tissue regeneration.

The recommended dosage for NN Motion® Prevent is 1 capsule daily. This makes daily intake easier and ensures a consistent supply of essential nutrients. It is important not to exceed the recommended dosage and not to use this supplement as a substitute for a balanced diet and healthy lifestyle.

NN Motion® Prevent is suitable for both younger individuals who want to take preventive measures for their well-being and older individuals who are already experiencing the first signs of discomfort in the musculoskeletal system.

NN Motion Glucosamine – natural support for your joints

NN Motion Glucosamine combines essential nutrients that help promote and maintain healthy joints. In addition to glucosamine and chondroitin, this supplement also contains MSM (Methylsulfonylmethane), which together have a synergistic effect.

The ingredients of NN Motion Glucosamine at a glance:

• Glucosamine: An essential building block of cartilage that helps support the structure and function of joints and cartilage.

• Chondroitin: Known for its ability to support the elasticity and resilience of cartilage.

• MSM: Known for its anti-inflammatory properties, it can help the body reduce inflammation and thus contribute to joint well-being.

According to an article by Schurgast1, there is now good scientific evidence for the use of chondroitin sulfate and glucosamine (individually or in combination), especially in the treatment of knee osteoarthritis. The benefits include reduced pain and inflammation, reduced joint space narrowing, improved functionality, and quality of life. However, Schurgast emphasizes that the success of these treatments depends on the quality of the active ingredients, the correct dosage, and a sufficiently long treatment duration. Expert advice is crucial to ensure these conditions are met.

Calcium and vitamin D: essential for your bones

Strong bones are the foundation for healthy joints. Calcium and Vitamin D play a key role in bone health. Calcium is responsible for bone density, while Vitamin D promotes calcium absorption and bone mineralization.

• Calcium-rich foods: Dairy products, leafy green vegetables, nuts, and seeds are good sources of calcium.

• Vitamin D: The main source of Vitamin D is sunlight, but fatty fish and fortified foods also provide Vitamin D.

Collagen: support for tendons and joints

Collagen is a protein found in high concentrations in tendons, ligaments, and cartilage. It promotes the elasticity and strength of these structures. You can consume collagen through bone broth, gelatin, or special collagen supplements to support the health of your joints and tendons.

A balanced diet is essential for the health of the entire musculoskeletal system. Targeted nutrient intake can support the elasticity, strength, and regeneration of the body's structures, contributing to the overall function and stability of the musculoskeletal system.

5. Movement: how to strengthen your musculoskeletal system

Targeted training is essential for strengthening joints, tendons, and muscles. It improves circulation, promotes muscle growth, and strengthens connective tissue. A regular exercise program can not only prevent pain but also enhance the mobility and stability of your joints.

Strength training: building muscle for joint stability

Strength training is one of the most effective methods for strengthening the muscles that support your joints. By building muscle, you improve joint stability and reduce the risk of injuries.

• Basic Exercises: Squats, deadlifts, bench presses, and pull-ups work large muscle groups and positively impact joint stability. These exercises are particularly effective as they target multiple muscle groups simultaneously, increasing functional strength.

• Isolation Exercises: Exercises like bicep curls, tricep extensions, and leg curls specifically strengthen smaller muscle groups and help prevent muscular imbalances. These exercises are important for addressing specific weaknesses and promoting a balanced muscle ratio.

Mobility training: maintaining flexibility

Joint stiffness is a common issue that can occur with age or lack of movement. Mobility training promotes flexibility and helps keep joints supple.

• Dynamic Stretching: This type of stretching moves joints through their full range of motion to improve flexibility. For example, lunges or arm circles can enhance the mobility of your hip and shoulder joints.

• Yoga: Yoga combines stretching exercises with strength training and helps improve flexibility and correct muscular imbalances. Regular yoga practice can improve your flexibility, body awareness, and breathing.

Coordination training: preventing injuries

Good coordination is crucial to avoiding uncontrolled movements and related injuries. Exercises that promote balance and body control are especially important for ensuring stability and safety in your movements.

• Balance Exercises: Standing on one leg or on an unstable surface improves proprioceptive (awareness of the body's position and movement in space) control and strengthens stabilizing muscles. These exercises are particularly helpful in reducing the risk of falls.

• Sports like Dance or Martial Arts: These activities require high body control and improve reaction speed, thereby reducing the risk of injury.

6. Recovery: Rest as the Key to Adaptation

Recovery is often an underestimated aspect of training. During rest periods, your body adapts to the stresses experienced during training, which includes muscle repair and growth as well as tendon and joint recovery. Without adequate recovery, the risk of overtraining, injury, and chronic pain increases.

NN MSM Gel – Support for Joint and Muscle Recovery

Benefits of NN MSM gel for your joints and muscles:

1. Cooling and Relaxing Effect with Menthol: Menthol provides a refreshing, cooling effect on the skin, especially soothing after training or strenuous activities. It can help relieve muscle tension and support recovery.

2. Peppermint Oil for Extra Refreshment: The essential peppermint oil in NN MSM Gel complements the cooling effect of menthol and offers additional refreshment. Peppermint oil relaxes muscles and can enhance overall well-being after physical exertion.

3. Arnica Extract for Support: Arnica is known for its soothing properties and can help alleviate joint discomfort after intense activity.

4. Devil’s Claw for Joint Health: Devil’s Claw is a traditional remedy often used to promote joint well-being. The extract can help maintain joint mobility and support overall joint health.

Apply NN MSM Gel to affected areas as needed, especially after training or physical exertion. Gently massage the gel into the skin to fully benefit from its cooling and relaxing effects. Regular use can be helpful not only immediately after training but also as a preventative measure to avoid muscle tension and joint discomfort. For athletes, fitness enthusiasts, and anyone who is regularly physically active, NN MSM Gel is a valuable addition to their recovery routine, as it can support quick recovery. It can also provide helpful support for older individuals suffering from chronic joint issues.

Sleep: the best regenerator

Sleep is the most important recovery phase for your body. During sleep, growth hormones are released, which promote muscle repair and tissue growth. A healthy sleep cycle is therefore crucial for optimizing recovery after training. To improve sleep quality, create a dark, quiet, and cool environment that promotes deep sleep. Ensure you get at least seven to eight hours of sleep per night to give your body enough time to recover.

Active recovery: movement instead of rest

Active recovery means lightly moving during rest phases instead of being completely inactive. This type of recovery promotes circulation and helps reduce muscle soreness and stiffness. Ideal forms of active recovery include walking, swimming, or cycling at a leisurely pace. These activities stimulate metabolism and support the removal of metabolic waste products from the muscles.

Massages: relief for muscles and tendons

Regular massages can relieve muscle tension, improve circulation, and speed up the healing process. They are particularly useful for correcting muscular imbalances and improving flexibility.

• Professional massages: An experienced massage therapist can target problem areas and promote recovery through deep tissue massages.

• Self-massage: With simple tools like a massage ball or foam rollers, you can massage tight muscle areas and improve circulation. This helps release muscle tension and accelerate recovery.

7. Everyday tips to support your joints, tendons, and muscles

In addition to targeted training and a balanced diet, there are many simple measures you can incorporate into your daily routine to promote the health of your joints, tendons, and muscles.

1. Mind your posture: avoid poor posture

Good posture relieves your joints and prevents pain. Poor posture habits, like a rounded back or a forward-tilted pelvis, can lead to muscular imbalances and joint problems over time.

• Conscious sitting: Sit upright and make sure your feet are flat on the floor. Your screen should be at eye level to avoid leaning your head forward.

• Ergonomic aids: An ergonomic chair, keyboard, and monitor stand can help support healthy posture at work.

2. Incorporate movement into your day: stay active

Regular movement is key to keeping joints flexible and muscles strong. Avoid prolonged sitting or standing, and incorporate movement breaks into your daily routine.

• Active in the office: Stand up regularly, stretch, and take a few steps. Use the stairs instead of the elevator to activate your muscles.

• Movement in your free time: Plan daily walks or bike rides to stay active and relieve your joints.

3. Wear proper footwear: protect your joints

The right footwear is crucial for joint health. Improper shoes can cause misalignment and lead to joint problems in the long term.

• Supportive shoes: Look for good cushioning and adequate support, especially if you stand or walk for long periods.

• Custom insoles: If you have foot alignment issues, orthopedic insoles can help correct misalignments and relieve pressure on your joints.

4. Hydration: water as a foundation for healthy joints

Adequate fluid intake is essential for the health of your joints, tendons, and muscles. Water plays a key role in tissue elasticity and helps remove waste products from cells.

• Daily water intake: Drink at least 1.5 to 2 liters of water per day. The need increases during intense physical activity or in hot weather.

• Fluid sources: Besides water, unsweetened teas and diluted fruit juices are also good options to support your hydration.

5. Stress management: relax mentally, benefit physically

Stress can negatively impact the health of your joints, tendons, and muscles. Chronic stress leads to muscle tension and increases the risk of injuries and inflammation.

• Relaxation techniques: Practices like meditation, breathing exercises, and progressive muscle relaxation can help reduce stress and release tension.

• Finding balance: Engage in activities you enjoy and find relaxing, whether it's a hobby, a walk in nature, or spending time with friends and family.

Conclusion

The health of your joints, tendons, and muscles is crucial to your physical well-being and quality of life. By combining targeted training, a balanced diet, and conscious recovery, you can prevent pain, maintain mobility, and enhance your body’s performance. This guide provides you with the necessary knowledge and tools to sustainably promote the health of your musculoskeletal system. Incorporate the measures presented here into your daily life, and you’ll find more joy in movement and activity. Your body will reward you with more strength, flexibility, and well-being—for a long, active, and healthy life.

Sources:

1 Schurgast, H. (2019): Chondroitinsulfat und Glucosamin bei Arthrose. Erfahrungsheilkunde 2019; 68(03): 132-139. (https://www.thieme-connect.com/products/ejournals/abstract/10.1055/a-0898-2234).


2 Fachgesellschaft für Ernährungstherapie und Prävention (2024): Entzündungen: Antientzündliches Ernährungsmanagement.
(https://fet-ev.eu/entzuendungen-ernaehrungstherapie/).

3 Feichter M., Tiefenböck F. (2023) Was hilft bei Gelenkschmerzen? product recommendations :