Our scientists started in the fitness community, helping athletes who have experienced joint discomfort. Then it became obvious it wasn’t just athletes who needed our help. Moms, dads, grandparents—all were dealing with similar joint issues. That’s when Move Free was born. Today, we constantly look for the right ingredients and combinations to deliver better options for everyone’s joint health.*
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We combine innovation and science to create better movement for everyone. Our biggest goal is to push joint health forward, so you can do the same for yourself. We believe, when you move, your world gets bigger. So we’re here to help you never miss a step and keep connected to all the things that matter.
We relentlessly seek naturally-sourced ingredients and combinations to help your day get off on the right foot. We also pair up with experienced partners to analyze varying ranges of movement—so that we can learn as much as we can to constantly keep science, and you, moving forward.
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Your bones provide important protection for your vital organs and structure for your muscles, and maintaining their strength should be a top priority when it comes to self-care. Although bone growth occurs mainly during infancy and adolescence, taking care of your joint and bone health is essential at all stages of life.
As your bones are the base of your physical structure, treating them with care will not only enhance your physical capabilities but also reduce the risk of osteoporosis, osteoarthritis and other bone and joint related problems (NCBI, 2004). Following these 5 top tips can contribute to stronger bones and an all-round healthier lifestyle.
Get enough vitamin D
Vitamin D is a crucial nutrient for your body because it helps your body to absorb calcium from food that you eat (NCBI, 2012). From an early age, we are taught to eat and drink foods with high calcium content to enhance bone growth and density, but vitamin D is a necessity to help calcium reach its full potential.
Foods such as fatty fish, egg yolks and fortified milk are great sources of this calcium-absorbing vitamin (Mayo Clinic, 2016), but taking supplements, such as the Move Free® Advanced Plus MSM & Vitamin D3 tablets, can also help you maintain healthy levels of vitamin D*.
Eat your greens
Dark greens such as kale, cabbage and turnip are not only high in iron but are very high in calcium too. Just one serving of cooked turnip greens has around 200mg of calcium which is 20% of your daily requirements (Web MD, 2016).
Dark greens also contain vitamin K, which can reduce your risk of osteoporosis (Web MD, 2016), a condition characterized by a decrease in the density of bone, creating fragile bones (Medicine Net, 2017).
Try mixing your greens with lean, white meat or fatty fish for a hearty but healthy meal that, if eaten regularly and as part of a balanced diet, will contribute to supporting your bones.
If you are more into your sweet than savory, add turnip greens to deliciously sweet fruit smoothies with orange, mango and prunes, to ensure a good mix of your essential, bone-strengthening vitamins.
Exercise, both weight-bearing and muscle-strengthening, is essential to enhance posture, flexibility, balance and overall movement for anyone wanting to keep their bones strong (National Osteoporosis Foundation, undated). Even the simplest of exercises can help you to build bone density and keep your joints supple and healthy.
Light exercise such as walking, and stair-stepping can help reduce the risk of hip fractures while keeping you fit and active (Prevention, 2016). This keeps your joints and bones moving and helps to keep them subtle. You can also try side-stepping and speed-walking during your next stroll outdoors; changing up your walking routine helps improve flexibility and strengthens muscles.
Boost your calcium consumption
Thinking about your diet and how that affects your bone health can lead to positive results.
Calcium deficiency is a main contributor to bone and joint problems such as osteoporosis and osteoarthritis (Healthline, undated), so it is important that you get a sufficient amount in your daily diet. As explained above, you need vitamin D to help you absorb the calcium, but you must have enough in your diet to start with.
If your body lacks calcium, it can lead to fragile, brittle bones and this can mean that you are more prone to fractures and bone breakage (Healthline, undated). It is recommended that the average adult between the age of 30 and 71+ gets between 1,000mg and 1,200mg of calcium daily depending on their gender and age and you can add this into your diet through a variety of foods like dairy, sardines, collard greens and more (Healthline, undated).
Increase your intake of vitamins
As vitamin D and other bone-strengthening nutrients can be hard to come by, taking supplements is a great way to increase your intake. Bone and joint supplements are a quick and effortless way of getting the vitamins your body needs whilst supporting healthy joints*.
Move Free® supports 5 signs of joint health: mobility, flexibility, strength, lubrication and comfort. Move Free Advanced + MSM and Vitamin D3 is a Glucosamine Chondroitin joint supplement that contains premium ingredients including MSM. This is important in the formation of collagen and vitamin D3 helps maintain healthy levels of calcium and magnesium, important minerals that support strong bones*.
*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.
Everyday Health (2017) 9 foods that are bad for your bones
Healthline (undated) Hypocalcemia (Calcium Deficiency Disease)
Healthline (undated) Nutrients for bone health
Livestrong (2017) Joint pain after eating meat.
Mayo Clinic (2016) What can I do to keep my bones healthy?
Medicine Net (2017) Osteoporosis
National Osteoporosis Foundation (undated) Exercise to stay healthy.
NCBI (2004) The basics of bone health and disease.
NCBI (2012) Vitamin D: the “sunshine” vitamin.
Physicians Committee (undated) Preventing and reversing osteoporosis.
Prevention (2016) 4 easy ways to strengthen your bones while you walk.
Web MD (2016) 11 unexpected foods that are good for your bones
Your body has more than 200 joints, ranging from the small ones in your fingers to large joints such as your knees. Simply put, a joint is the place where two bones meet. Synovial Joints (including the knee, hip, and shoulder) are surrounded by collagen, have an inner membrane that secretes a lubricating fluid, and contain cartilage, which pads the ends of the bones. Each of these components is are susceptible to the effects of aging.
Joint discomfort affects millions of Americans, but few people know that aging causes wear and tear on our joints that can lead to joint discomfort. While wrinkles and gray hair may indicate aging on the outside, your joints show the passage of time on the inside. So what drives this joint discomfort over time?
Cartilage, your natural shock absorber: In normal, healthy joints, a smooth layer of cartilage cushions the bones in your joints, allowing them to glide over each other easily. This firm, rubbery tissue is composed of about 85% water and 15% collagen and other proteins. As you get older, this water content can decline to about 70%, resulting in less effective cushioning. The cartilage in our joints can also breakdown with age. As the cartilage breaks down, it becomes rougher and thins, and can eventually result in your bones rubbing together, leading to joint discomfort.
Synovial Fluid: Like oil in your car, synovial fluid lubricates your joints for smooth movement. Healthy joint fluid contains high amounts of large hyaluronic acid molecules, which naturally cushion your joints and other tissues. With age, the size of the hyaluronic acid molecules in your joints decreases inhibiting its ability to support cushioning and lubrication.
Collagen: This protein is a natural part of your connective tissue, and is found in your cartilage, ligaments, tendons and bones as well as your skin. Collagen fibers keep your skeletal system flexible, but collagen levels in the body start to decline after about age 25. These declines can cause cartilage to become less flexible and more brittle over time.
Inactivity and excess bodyweight can intensify the natural wear and tear process on your joints. Every extra pound of bodyweight exerts four times more pressure on your knees, which support your entire body. In addition, inactivity leads to reduced joint motion, decreased flexibility and muscle weakness, all important functions for healthy joints. The Centers for Disease Control and Prevention recommend 30 minutes a day of moderate aerobic exercise—such as brisk walking—five days a week, along with two days a week of muscle strengthening activity. If 30 minutes seems like too much at one time, try breaking it into three 10-minute segments. Whatever gets you up and moving is well worth it!
And now that you know the ins and outs of aging and joints, click here to find out which Move Free® product is best for you.
What is the one joint that gives more trouble to more people over their lifetimes? The knee! Problems with aging knees are one of the leading causes of disability in older adults. The knee is critical to mobility and is a joint that receives a lot of stress, but not a lot of TLC. Read on to learn more about your aching knees, how to prevent further damage and steps you can take to keep your knees healthy and mobile.
Understanding The Knee Joint
The knee is a type of joint known as a hinge joint. This means that two parts come together like a door hinge, connected in the middle. The two parts, in this case, are the thigh and the shin joined in the middle by the knee. This hinge joint is primarily designed to bend and flex, not twist. But there is some ability in the knee to tolerate lateral (sideways) and twisting motions. A healthy range of motion in the knee relies on strong and flexible muscles in the upper and lower leg that connect to and stabilize the knee. So exercise is key to keeping the knee supported!
Always check with your physician before starting a new exercise program, especially if you have knee discomfort. And ask for supervised exercise programs for people with your specific issues. Physical therapists have excellent suggestions for knee strengthening exercises. And many gyms have trainers who specialize in rehabilitative workouts.
If your knees check out okay, start with simple strengthening exercises. Good choices are stair climbing, biking, and simple squats against the wall. Try this:
- Stand with your back to a wall, feet hip-width apart
- Walk your feet away from the wall a couple of feet
- Bend your knees gradually, sliding your back down the wall until you reach a comfortable squat. If your knees hurt, you went too far!
- Do not go below the point where your thighs are parallel to the floor
- Be sure that your knees always stay directly above your ankles, with your shinbones straight up and down. To do this you will have to adjust the position of your feet
- Keep your back on the wall at all times
- When you are finished, slide up the wall by walking your feet in and straightening your legs
Keeping Knees Flexible
Strength is just one component of healthy knees. Another is flexibility. This does not mean flexibility in the joint itself but in the muscles surrounding the knee. The most important muscle group to stretch is the quadriceps; the four muscles that make up the front of the thigh. These muscles all connect to the top of the knee and can pull the kneecap (patella) up when they are too tight. It's also important to stretch the hamstrings - the muscles on the back of the thigh - as well as the adductors (inner thigh) and the IT Band (Ilio-Tibial Band) on the outer thigh.
A good simple stretch for the quadriceps can be done lying prone (on your belly) with a strap or towel.
- Hook the strap around one ankle, and gently bend your knee until you feel a stretch in the front of your thigh
- A good way to isolate the stretch in the thigh is to exhale deeply, drawing in your belly and reaching your tailbone down toward your heels
- excellent stretch for the hamstrings can be done with a strap or towel lying on your back.
- With one leg on the floor and the other reaching up toward the ceiling, hook the strap around the foot of the raised leg
- Gently draw the straight raised leg toward you
- You may not be able to make it point straight up, that's okay! If you feel a stretch in the back of your thigh “ you're doing it right
Caring For Sore Knees
The best friend of sore knees (after consulting with your physician, of course!) is rest and ice. You can apply ice up to four times an hour for 15 minutes at a time. Ice reduces swelling and inflammation and also helps to lessen discomfort.
Consult with your physician about other treatments or medication he or she may recommend. And don't forget to add supplements shown to support the health of your joints and more, like Schiff® Mega-D3©. Each small Mega-D3© softgel has 5,000 IU of Vitamin D3 plus resveratrol and red wine extract to support many key areas of health that decline with age: joint, muscle, bone, immune, cardiovascular, breast and colon health, plus memory and concentration.