Painful joints, tendons, and muscles? A comprehensive guide to causes, treatment options, and tips for everyday life

When pain becomes part of everyday life

Pain in joints, tendons, or muscles can severely impact your life. Whether you wake up in the morning with stiff joints, experience a sudden stabbing pain while exercising, or suffer from tension after a long day at work, these symptoms can make everyday life considerably more difficult. It often starts gradually, and a slight ache becomes a chronic problem over time. But you don't have to resign yourself to the pain.
In this detailed guide, you'll learn 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 enable 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 for your mobility and physical strength. Joints connect bones to each other, tendons connect muscles to bones, and the muscles themselves are responsible for movement. If one of these areas is weakened or injured, it can affect your entire musculoskeletal system and lead to pain.

Joints: They consist of bony structures protected by cartilage, synovial fluid, and ligaments. These structures absorb shock and enable fluid movement. Joints such as the knee, hip, and shoulder bear heavy loads every day and therefore require special care.

Tendons: Tendons are tough, fibrous strands that connect muscles to bones. They transmit muscle power to bones and are crucial for joint stability. Tendons are particularly susceptible to overload and inflammation, which can lead to conditions such as tendonitis.

Muscles: Muscles are the active components of your musculoskeletal system. They pull and support bones and joints, enabling complex movements. Strong and balanced muscles are essential for protecting joints and maintaining healthy posture.

2. Causes of pain in the musculoskeletal system

To effectively treat pain in joints, tendons, or muscles, it's important to understand its cause. Pain can have a variety of causes, from acute injuries to chronic illnesses. Here are some of the most common:

Overload and incorrect loading

Repetitive or one-sided movements can lead to overloading of joints and tendons. This is especially true if you frequently carry heavy loads or spend a lot of time sitting or standing without compensating movements. Incorrect loading often leads to inflammation and painful tension.

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

• Affected groups: people who work a lot on computers, craftsmen, athletes.

Injuries

Acute injuries such as strains, sprains, or torn ligaments often occur in sports or after accidents. Such injuries lead to pain, swelling, and restricted mobility.

• Typical injuries: ligament strains or tears, muscle strains, bone 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, joint cartilage gradually breaks down, leading to pain and stiffness. Other inflammatory joint diseases such as rheumatism can also cause severe pain.

• Typical symptoms: pain when moving, joint stiffness, swelling.

• Affected groups: Elderly people, people with rheumatic diseases.

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 long-term pain.

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

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

Chronic inflammations and diseases

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

• Typical symptoms: generalized muscle pain, fatigue, tenderness to pressure.

• Affected groups: people with chronic pain, autoimmune diseases.

3. Treatment options: From acute measures to long-term therapy

The treatment of pain in joints, tendons, and muscles depends on the cause and severity of the symptoms. Below you will find an overview of common treatment options.

Drug treatment

• Painkillers and anti-inflammatories: Nonsteroidal anti-inflammatory drugs (NSAIDs) help relieve pain and inflammation. In severe cases, cortisone-containing medications may also be used; these will be prescribed by your doctor.

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

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

Physiotherapy

Physiotherapy is a central pillar of pain management. Targeted exercises and manual therapies improve mobility, strengthen muscles, and relieve pressure on joints.

• Exercise therapy: Special exercises that improve joint mobility and build muscle.

• Manual therapy: The physiotherapist uses targeted manual techniques to mobilize blocked joints, relieve muscle tension, and improve mobility.

• Fascia treatment: Using special techniques, the connective tissue (fascia) is worked on to release adhesions and tension, which are often the cause of pain.

• Heat and cold applications: Heat promotes blood circulation and relaxes muscles, while cold can relieve 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.

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

• Adaptation of aids: Occupational therapists help you find and use suitable aids to make your everyday life pain-free.

Surgical procedures

If conservative measures are no longer sufficient, surgery may be necessary. This is especially the case in cases of advanced osteoarthritis, severe injuries, or permanent damage to tendons and joints.

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

• Joint replacement (endoprosthesis): In cases of severely damaged joints, as is often the case with osteoarthritis, an artificial joint can be inserted.

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

Alternative therapies

In addition to the classic treatment methods, there are also alternative approaches that provide pain relief for many people.

• Acupuncture: This traditional Chinese method has proven effective in treating pain, especially chronic back pain and osteoarthritis.

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

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

Now that we've explained the various treatment options for joint, tendon, and muscle pain, we'd like to discuss the importance of incorporating preventative measures into your daily routine to prevent future problems. A balanced diet, regular exercise, and recovery play a crucial role in this. These factors contribute significantly to the long-term health of your musculoskeletal system and should be part of your holistic approach to pain management and prevention. Below, you'll learn how you can 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 musculoskeletal system. Certain nutrients promote tissue elasticity and strength and support regeneration.

Proteins: The building block for muscles and tendons

Proteins are the building blocks of your muscles and tendons. They are essential for tissue development and repair. It's important that you consume enough high-quality protein every day to meet your needs.

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

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

Omega-3 fatty acids: support for the joints

Omega-3 fatty acids are believed to have anti-inflammatory properties, which can be particularly beneficial for inflammatory joint and tendon problems. Fatty fish (such as salmon or mackerel), flaxseed, and chia seeds contain high levels of omega 3. However, if you find it difficult to meet your omega 3 needs through diet alone, you can do so through supplements.

NN Omega-3 Capsules – Your support for joint and muscle function

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

1. The omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) can help relieve joint and muscle pain. Fast and effective post-workout recovery is especially important for athletes and people who are regularly physically active. Omega-3 fatty acids can help support recovery from sore muscles after intense training sessions.

2. Supports heart health and the circulatory system: A healthy cardiovascular system is crucial for the optimal supply of nutrients to the joints and muscles. The omega-3 fatty acids in the capsules contribute to the maintenance of normal blood pressure and normal triglyceride levels. This can indirectly help improve blood circulation to the joints and muscles and promote overall well-being.

3. Balance the Omega-3 and Omega-6 ratio: The modern diet tends to have an imbalance between Omega-3 and Omega-6 fatty acids. A balanced intake of Omega-3 fatty acids 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 capsules of NN Omega-3 capsules daily, ideally with a meal. Regular intake not only supports your joints and muscles, but can also make a valuable contribution to your overall physical vitality. It is important not to exceed the stated dosage and not to consider this dietary supplement as a substitute for a balanced diet and a healthy lifestyle.

For anyone who is regularly physically active, NN Omega-3 capsules offer valuable support for regeneration. The capsules can also be an effective supplement to the daily diet for older people suffering from joint pain.

Antioxidants: Protection against oxidative stress

Antioxidants protect your joints and muscles from the damaging effects of free radicals. These are caused by stressors such as intense exercise 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 – ​​All-round care for bones and joints

Because it's especially important to take early preventative measures to counteract age-related bone loss and joint pain, we developed NN Motion® Prevent. It contains a range of ingredients specifically tailored to 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: contributes to the protection of cells from oxidative stress.

• Vitamin C: A key component for collagen production, which is necessary for healthy bones, cartilage, and joints. Vitamin C contributes to the maintenance of 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 contributes to the maintenance of normal bones. It is also important for energy metabolism and the normal function of the nervous system.

• Frankincense (Boswellia serrata): It is said to have anti-inflammatory properties, so this ingredient can be helpful for joint pain and in 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 one capsule daily. This facilitates daily intake and ensures a consistent supply of essential nutrients. It is important not to exceed the stated dosage and not to consider this dietary supplement as a substitute for a balanced diet and a healthy lifestyle.

NN Motion® Prevent is suitable for both younger people who want to take preventative measures to improve their well-being, as well as for older people who are already experiencing initial problems with their musculoskeletal system.

NN Motion Glucosamine – Natural support for your joints

NN Motion Glucosamine combines essential nutrients that contribute to the promotion and maintenance of healthy joints. In addition to glucosamine and chondroitin, this supplement also contains MSM (methylsulfonylmethane), which together exert 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: It is believed to have anti-inflammatory properties. It can help the body reduce inflammation and thus contribute to joint health.

According to an article by Schurgast ^1, there is now good scientific evidence for the use of chondroitin sulfate and glucosamine (individually or in combination), particularly in the treatment of knee osteoarthritis. The benefits described include reduced pain and inflammation, reduced joint space narrowing, improved functionality, and improved quality of life. However, according to Schurgast, the quality of the active ingredients, the correct dosage, and a sufficiently long treatment duration are crucial for success. To ensure these conditions, expert advice is essential.

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, green leafy 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, which contributes to the overall function and stability of the musculoskeletal system.

5. Exercise: 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 training program can not only prevent pain but also improve the mobility and stability of your joints.

Strength training: building muscle for more stable joints

Strength training is one of the most effective ways to strengthen the muscles that support your joints. Targeted muscle building improves joint stability and reduces the risk of injury.

• Compound exercises: Squats, deadlifts, bench presses, and pull-ups train the major muscle groups and have a positive effect on joint stability. These exercises are particularly effective because they target multiple muscle groups simultaneously and increase functional strength.

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

Mobility training: Maintaining mobility

Joint stiffness is a common problem that occurs with age or a lack of exercise. Mobility training promotes mobility and helps keep joints supple.

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

• Yoga: Combining stretching exercises with strength training, yoga helps improve flexibility and balance muscle imbalances. Regular yoga practice can improve your mobility, body awareness, and breathing.

Coordination training: Preventing injuries

Good coordination is crucial to avoid uncontrolled movements and associated injuries. Exercises that promote balance and body control are especially important to ensure the stability and safety of your movements.

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

• Sports such as dance or martial arts: These activities require a high level of body control and improve reaction times, which in turn reduces the risk of injury.

6. Regeneration: Recovery as the key to adaptation

Recovery is an often underestimated aspect of training. During recovery phases, your body adapts to the stresses experienced during training. This includes muscle repair and growth, as well as the recovery of tendons and joints. Without adequate recovery, the risk of overtraining, injury, and chronic pain increases.

NN MSM Gel – Support for joint and muscle regeneration

The benefits of NN MSM Gel for your joints and muscles:

1. Cooling and relaxing effect thanks to menthol: Menthol provides a refreshing, cooling effect on the skin, which is especially soothing after exercise or strenuous activity. It can help relieve muscle tension and support recovery.

2. Peppermint oil for additional refreshment: The peppermint essential oil in NN MSM Gel complements the cooling effect of menthol and provides additional refreshment. Peppermint oil has a relaxing effect on 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 relieve joint discomfort after intense exercise.

4. Devil's Claw for Joints: Devil's claw is a traditional remedy often used to promote joint wellness. The extract can help maintain joint mobility and support overall joint health.

Apply NN MSM Gel to the affected areas as needed, especially after training or during physical exertion. Gently massage the gel into the skin to maximize its cooling and relaxing effects. Regular use can be used not only immediately after training but also preventively to prevent muscle tension and joint pain.
For athletes, fitness enthusiasts, and anyone who engages in regular physical activity, NN MSM Gel is a valuable addition to their recovery program, as it can support rapid recovery. The gel can also provide helpful support for older people suffering from chronic joint pain.

Sleep: The best regenerator

Sleep is your body's most important recovery phase. While you 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 your sleep quality, ensure you have a dark, quiet, and cool environment; this promotes deep sleep. Make sure you get at least seven to eight hours of sleep per night to give your body enough time to regenerate.

Active relaxation: exercise instead of rest

Active recovery means engaging in light movement during rest periods, rather than 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 stimulate the metabolism and support the removal of metabolic waste products from the muscles.

Massages: Benefits for muscles and tendons

Regular massages can relieve muscle tension, improve circulation, and accelerate the healing process. They are especially useful for correcting muscular imbalances and improving mobility.

• Professional massages: An experienced masseur can specifically target problem areas and promote regeneration through deep tissue massages.

• Self-massage: Even with simple tools like a massage ball or foam rollers, you can massage tight muscle areas and promote circulation. This helps relieve 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 that you can integrate into your daily routine to promote the health of your joints, tendons and muscles.

1. Pay attention to your posture: Avoid bad posture

Good posture relieves pressure on your joints and prevents pain. Poor posture patterns, such as a hunched back or a forward-tilted pelvis, can lead to muscular imbalances and joint problems in the long term.

• Mindful sitting: Sit upright with your feet flat on the floor. Your screen should be at eye level to avoid hunching your head forward.

• Ergonomic tools: An ergonomic chair, keyboard, and monitor stand can help support healthy posture in the workplace.

2. Integrate exercise into your daily routine: Stay active

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

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

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

3. Wear appropriate footwear: Protect your joints

Choosing the right footwear is crucial for the health of your joints. Inappropriate shoes can cause incorrect strain and lead to long-term joint problems.

• Supportive shoes: Make sure they have good cushioning and sufficient support, especially if you are standing or walking for long periods.

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

4. Hydration: Water as a basis for healthy joints

Adequate hydration 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 requirement: Drink at least 1.5 to 2 liters of water per day. This requirement increases during intense physical activity or in high temperatures.

• Sources of fluids: In addition to water, unsweetened teas and diluted fruit juices are also suitable for supporting your fluid balance.

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 injury and inflammation.

• Relaxation techniques: Practices such as meditation, breathing exercises, and progressive muscle relaxation can help reduce stress and relieve tension.

• Find balance: Find activities that you enjoy and relax, whether it's a hobby, a walk in nature, or time with friends and family.

Conclusion

The health of your joints, tendons, and muscles is crucial for your physical well-being and quality of life. Through a combination of targeted training, a balanced diet, and conscious recovery, you can prevent pain, maintain mobility, and increase your body's performance.
This guide provides you with the necessary knowledge and tools to sustainably promote the health of your musculoskeletal system. Integrate the measures presented here into your daily routine, and you'll find that you enjoy exercise and activity more. Your body will thank you with increased strength, flexibility, and well-being – for a long, active, and healthy life.

Sources:

1 Schurgast, H. (2019): Chondroitin sulfate and glucosamine in osteoarthritis. Empirical Medicine 2019; 68(03): 132-139.


2 Society for Nutritional Therapy and Prevention (2024): Inflammation: Anti-inflammatory nutritional management.

3 Feichter M., Tiefenböck F. (2023) What helps with joint pain?