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Skeleton

Musculoskeletal System 

The musculoskeletal system consists of the complex network of bones, muscles, tendons, joints, and ligaments which create the structure and framework of your body. It allows us to move as well as protects several organs in our body. 

Foundation

Muscles

If bones are the levers then muscles are what pulls on that lever. Muscles contract and relax to provide movement and generate force for different bodily functions. The three types of muscles are: 

 

  • Smooth muscles (involuntary and found on walls of internal organs)

  • Skeletal muscles (voluntary and attached to bones through tendons)

  • Cardiac muscle (Responsible for pumping blood in the heart)

 

Muscles are made from muscle fibers that contract in response to nerve signals. A nerve signal triggers the release of acetylcholine which stimulates the muscles to contract. When the muscle fibers receive a signal myosin heads attach to actin filaments and shorten the muscle.

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When we participate in resistance training it creates microtears in muscle fibers. This then puts the body through muscle protein synthesis utilizing amino acids to repair and rebuild damaged fibers. Testosterone, growth hormone, and insulin stimulate muscle growth through transporting amino acids, increasing production of protein, and maintaining muscle mass

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Common Musculoskeletal Disorder/Diseases

Nutrition

Bones: 

Calcium:

  • Main mineral in bones and teeth

Sources: Dairy and leafy greens

 

Phosphorus: 

  • Works with calcium for strong bone health

Sources: Meat, dairy, nuts, and whole grains

 

Magnesium: 

  • Works to maintain bone density and mineralization

  • Supports muscle relaxation

Sources: Nuts and seeds, legumes, whole grains

 

Vitamin D: 

  • Promotes absorption of calcium and adequate levels in the blood 

Sources: Egg yolks, sunlight, fatty fish

 

Vitamin K:

  • Activates binding of calcium

Sources: Cabbage, brussel sprouts, leafy greens


 

Muscles: 

 

Protein: 

  • Made of amino acids, the building blocks of muscles

Sources: lean meats, eggs, dairy, plant based proteins

 

Omega 3-fatty acids: 

  • Anti-inflammatory properties (reduce muscle soreness and important for joint health)

Sources: Flaxseeds, chia seeds, walnuts, fatty fish

 

Vitamin B6: 

  • Metabolizes proteins

Sources: poultry, potatoes, bananas, chickpeas

 

Joints:

 

Omega 3-fatty acids

 

Collagen: 

  • Primary protein in cartilage (cushions and protects joints)

Sources: bone broth, chicken skin, pork skin, chia seeds, flaxseeds

 

Vitamin C:

  • Essential for collagen production

Sources: Citrus fruits, berries, broccoli 

 

Curcumin:

  • Found in turmeric and can reduce inflammation in joints

 

Glucosamine:

  • Maintains structure and integrity of cartilage

Sources: shellfish, animal cartilage



 

Hydration: 

 

Water maintains elasticity as well as lubrication in many muscles and joints. Dehydration is the most common cause of muscle cramps. 

Sources

  • MSD Manuals (Anatomy Overview)
    “Introduction to the Biology of the Musculoskeletal System.” MSD Manual Consumer Version, Merck & Co., Inc., https://www.msdmanuals.com/home/bone-joint-and-muscle-disorders/biology-of-the-musculoskeletal-system/introduction-to-the-biology-of-the-musculoskeletal-system.

  • Verywell Health (Function & Common Conditions)
    Block, Cathy. “The Musculoskeletal System: Everything You Need to Know.” Verywell Health, 29 Jan. 2023, https://www.verywellhealth.com/the-musculoskeletal-system-what-is-it-189651.

  • Wikipedia (Osteoarthritis)
    Wikipedia contributors. “Osteoarthritis.” Wikipedia, Wikimedia Foundation, 7 Aug. 2025, https://en.wikipedia.org/wiki/Osteoarthritis.

  • Wikipedia (Muscle Atrophy)
    Wikipedia contributors. “Muscle Atrophy.” Wikipedia, Wikimedia Foundation, 7 Aug. 2025, https://en.wikipedia.org/wiki/Muscle_atrophy.

  • Frontiers in Nutrition (Research on Musculoskeletal Nutrition)
    “Nutrition and Metabolism in Musculoskeletal Disorders.” Frontiers in Nutrition, Frontiers Media S.A., https://www.frontiersin.org/research-topics/34055/nutrition-and-metabolism-in-musculoskeletal-disorders/magazine.

  • UCSF Osher Center (Nutrition and Rheumatic Diseases)
    “Nutrition and Rheumatic Diseases.” UCSF Osher Center for Integrative Health, University of California, San Francisco, https://osher.ucsf.edu/patient-care/clinical-specialties/integrative-rheumatology/nutrition-and-rheumatic-diseases.

  • University of Virginia (Malnutrition and Muscle Health)
    “Effects of Malnutrition on Muscle and Bone.” UVA Health GI Nutrition Support Team, University of Virginia, May 2022, https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2022/05/May-2022-Effects-of-Malnutrition.pdf.

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