Knee Pain Relief 6 Natural Treatments Including Exercises
Reviewed by Ron Torrance, DO, FAOASM
Next to back pain, knee pain is one of the most common complaints among both older adults and younger athletes. Knee injuries are one common cause of knee pain, but you dont have to fall, trip or get into some type of accident to hurt your knees.
What can cause knee pain without injury? Arthritis, overuse, osteoporosis, certain types of exercises like running, and repetitive movements are all potential causes of knee pain.
How do you relieve knee pain? Identifying the underlying cause of your pain is the first step. Treating health conditions that might contribute to inflammation , exercising appropriately, maintaining a healthy weight, stretching and doing certain knee exercises can all greatly help you find relief.
Glucosamine Chondroitin Turmeric & Msm Joint Support Supplements
Joint cartilage wears out over time due to overuse and often injuries. This supplement delivers a powerful combination of ingredients to improve mobility and reduce pain in knees, hips, and spine.
Furthermore, it rebuilds the connective tissue between the bones in joints, making movement easier, and with less pain. Even more active people like sports enthusiasts and athletes will benefit from this supplement as it aids with muscle recovery and repair.
Glucosamine Chondroitin Turmeric & MSM Joint Support Supplements
- Builds strength
For people who do not like flavored supplements, these have no flavor at all. They are easy to swallow and start work in a very short time. They are wonderful for relieving pain around the knees and work particularly well with heavy people who place a lot of strain on the knee joints.
How Effective Are Collagen Supplements For Knee Pain
Collagen supplements stimulate the synthesis of collagen, to help maintain the structure of the joint and reduce joint discomfort. Collagen supplements also increase blood levels of the amino acids needed to make collagen, and when collagen hydrolysate is labelled to show up on x-ray, it is seen to preferentially accumulate in cartilage and to build it up .
Those with the greatest joint degeneration and with the lowest intake of dietary meat protein benefited the most.
Sports injury knee pain: In athletes and weekend warriors who experience knee pain on exercise, taking either 40mg undenatured collagen type 2 supplements per day, or a liquid collagen hydrolysate supplement for 4 to 6 months, provides significant improvements compared with placebo.
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Glucosamine And Chondroitin Sulfate
Glucosamine and chondroitin sulfate are one of the most common combination supplements that I recommend to women with joint pain, especially knee pain. Glucosamine has shown some protective benefit for knee arthritis in up to 70% of persons in divided doses of 1,000 to 1,500 mg per day.
The first time, I recommended the supplement several years ago I had a woman exclaimed, That is what my veterinarian has me give my dog! Dogs like other mammals do suffer from degenerative joint disease with aging.
Some studies have shown no benefit with glucosamine while others have shown reductions in joint pain – particularly the glucosamine sulfate salt. Various studies have shown the benefit of both glucosamine and chondrointin sulfate showing less pain and swelling and joint space narrowing, in doses of 800 to 1200 mg per day.
Glucosamine and Chrondroitin Sulfate Dosage
- Glucosamine is frequently added with chondroitin sulfate in doses of 500400 mg three times per day and needs to be taken for at least 2 months for effect.
- If adults have reduction in joint pain, I recommend continuing on a maintenance dose of at least one tablet daily.
- If there is no benefit, I recommend after 2 to 3 months to stop taking the glucosamine and chrondroitin sulfate supplement.
Glucosamine and Chrondroitin Sulfate Allergy Warnings
- There is some small amount of sugar in glucosamine and this can elevate blood sugar so patients with diabetes need to be aware of this.
How Turmeric Reduces Knee Pain
Turmeric blocks the production of a variety of inflammatory substances, including the enzyme COX-2, interleukins, and TNF-alpha a powerful cell signalling protein involved in triggering acute inflammation.
Curcumin is recognised as one of the few orally available substances that can block TNF-alpha, which is the target for many new and expensive antibody treatments given by intravenous infusion or subcutaneous injection to treat severe inflammatory diseases including some forms of arthritis.
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Vitamin D And Your Health
Vitamin D is called the sunshine vitamin for good reason. Not only does your body make vitamin D when your skin is exposed to the sun, but we also know vitamin D can ward off many health problems.
Vitamin D is a naturally occurring compound that regulates the bodys use of calcium and phosphorus. Its crucial for the formation of bone and teeth.
Because vitamin D is so important to bone growth, some researchers have wondered if supplements can help joint pain.
One study found that patients living with chronic pain who were deficient in vitamin D were the most likely to benefit from taking vitamin D supplements. However, more information is needed to determine whether vitamin D supplements can help everyone living with chronic pain.
Another study predicted that adults with a vitamin D deficiency who are older than 50 are more likely to develop pain in their hip and knee joints. The study also noted that the pain is more likely to get worse if the deficiency isnt treated.
A looked at vitamin D levels in people who have rheumatoid arthritis , an autoimmune condition that causes the body to attack its joints. The study found that most of the participants had low vitamin D levels.
The researchers concluded that the low vitamin D levels were a complication of RA. Other have concluded that people with RA have low vitamin D levels from their corticosteroid medications.
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Q2 What Causes Joint Pain
Joint pain can be triggered in a variety of ways. Being overweight or eating an improper diet might deprive the body of its nutrients to maintain healthy joints. Individuals with unhealthy inflammation or hormonal imbalances also may be more susceptible to joint discomfort than others. Furthermore, joint discomfort can be caused by overuse or misuse of the body when it moves in an incorrect manner.
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Who Should Avoid Supplements And Vitamins
Supplements are not a good idea for people with some kinds of health conditions. They also can keep some medications from working as well as they should. Always talk with your doctor before you add any to your diet. People who should avoid certain types include:
- Pregnant or breastfeeding women, because some supplements can be dangerous to the baby. A daily prenatal vitamin has the right types and amounts of nutrients for these women.
- People who take heart medications, diuretics, blood thinners, aspirin, drugs that turn down the immune system, and steroids. With any type of drug, theres always a chance that it wont mix well with a supplement, but the problems can be especially severe with some of these drugs.
- People who are going to have surgery, because some products may lead to bleeding and other dangerous complications.
- People whove had cancer or are getting treated for it. Some supplements could help cancer cells grow or make treatments for the disease less effective.
How Effective Are Rosehip Supplements For Knee Pain
The results from three studies, involving 287 people with osteoarthritis found that taking rosehip extracts for an average of 3 months significantly reduced joint pain. Those taking rose hip extracts were twice as likely to respond to treatment than those taking placebo.
Significant improvements in morning pain and stiffness, sleep quality, mood, energy and well-being were also seen, as well as a reduced need for rescue medications such as tramadol, codeine and paracetamol.
Over eighty per cent of people taking rosehip extracts report noticeable benefits in pain and stiffness within three weeks, and the level of pain relief in clinical trials is equivalent to that achieved with non-steroidal anti-inflammatory drugs, paracetamol and aspirin .
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Phytage Labs Joint Relief 911
PhyTage Labs, a firm based in the United States, manufactures Joint Relief 911. The company makes a wide selection of supplements and products that are designed by a team of scientists and backed by research. The brand does this in order to give its customers a better quality of life and overall health.
The product works by targeting the source of joint inflammation and replenishing the synovial fluid that lubricates the joint. Synovial fluid is abundant in most twenty year old bodies, but it diminishes with age and use, resulting in greater rubbing of the bones and pain.
It’s an entirely natural remedy that works with your body’s natural mechanisms to restore mobility, restore young flexibility to your joints, and allow you to resume a pain-free lifestyle. It also helps customers regain flexibility in the finger joints, wrists, elbows, spine, back, neck, hips, toes, and just about any other joint area. The brand also claims to boost muscle strength and repair cartilage by causing new blood vessels to form in the muscles.
Joint Relief 911 is made from entirely natural ingredients, and its formula has been scientifically proven. The following are some of its ingredients:
Silica is commonly used in health supplements and products because it aids in the formation of collagen protein and helps in the body’s calcium absorption, both of which are necessary for the development of healthy and strong bones.
Popular Supplements For Arthritis: What You Need To Know
Learn which supplements and vitamins might help with arthritis symptoms, and what risks some can pose.
Several nutritional supplements have shown promise for relieving pain, stiffness and other arthritis symptoms. Glucosamine and chondroitin, omega-3 fatty acids, SAM-e and curcumin are just some of the natural products researchers have studied for osteoarthritis and rheumatoid arthritis .
Some of these natural remedies may offer arthritis symptom relief, especially when you use them in conjunction with traditional treatments. Heres the evidence on some of the most popular supplements used to treat arthritis, and how they work.
Glucosamine and Chondroitin
Glucosamine and chondroitin are two of the most commonly used supplements for arthritis. Theyre components of cartilagethe substance that cushions the joints.
Research on these supplements has been mixed, in part because studies have used varying designs and supplement types. A large National Institutes of Health study called the GAIT trial compared glucosamine and chondroitin, alone or together, with an NSAID and inactive treatment in people with knee osteoarthritis . Glucosamine improved symptoms like pain and function, but not much better than a placebo. Yet a 2016 international trial found the combination to be as effective as the NSAID celecoxib at reducing pain, stiffness and swelling in knee OA.
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Folic Acid With Methotrexate
If your knee problems are due to rheumatoid arthritis and you’re taking methotrexate, you may need to add a folic acid supplement to your daily routine. While the medication is effective at treating the arthritis and the knee pain that may accompany it, it also depletes the body of folate. Consult your doctor to discuss dosage before adding the supplement.
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Vimerson Health Glucosamine Chondroitin Turmeric Msm & Boswellia
This joint supplement from Vimerson Health has many of the ingredients youll see in other joint supplements, but it adds in quercetin, methionine, and bromelain, three uncommon ingredients that are not as well-researched.
If a standard joint supplement is failing you, it might be worth a shot to try Vimerson Healths version, because these extras might do the trick for you. For people just looking for a solid source of glucosamine, chondroitin, and MSM, its pretty good too.
The Effects Of Vitamin D Supplementation On Pain In Individuals With Knee Osteoarthritis Are Open To Interpretation And Warrant Further Investigation
In the December 2015 edition of The Clinical Journal of Pain , a team of researchers led by Dr. Toni L. Glover of the University of Florida, College of Nursing and investigators from the University of Alabama wrote about vitamin D, knee pain and problems associated with obesity in patients with knee osteoarthritis.
This study is part of a larger ongoing project at the University of Florida and the University of Alabama at Birmingham that aims to enhance the understanding of racial/ethnic differences in pain and limitations among individuals with osteoarthritic disease .
Here are the highlights of their study:
So what to make of this research?
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How Krill Oil Reduces Knee Pain
While plainomega-3 fish oils and cod liver oil are popular for preventing and treating knee pain, krill oil has the advantage of supplying long-chain, omega-3 fatty acids plus antioxidant pigments for an enhanced anti-inflammatory effect.
The long-chain omega-3s, EPA and DHA, are processed in the body to reduce formation of inflammatory substances known as leukotrienes. These omega-3s reduce inflammation, stiffness, swelling and, in people with different types of arthritis can reduce the number of painful joints, and the long-term need for pain killers.
Both the omega 3s and the antioxidants found in krill oil have an anti-inflammatory action which help to reduce joint pain, stiffness and swelling in people with rheumatoid or osteoarthritis. In a trial involving 90 people with inflammatory conditions such as rheumatoid or osteoarthritis, levels of inflammation were reduced by 19% within 7 days, in those taking 300mg krill oil a day, and by 30% within 2 weeks. In those taking placebo, levels of inflammation increased.
As well as helping your knee pain, krill oil is beneficial for the heart and circulation, too.
New Chapter Zyflamend Joint Supplement
New Chapters Zyflamend takes a decidedly different tack. Its more of an herbal supplement, with no less than ten different herbal extracts. Some, like green tea and turmeric, are familiar, while others are quite obscure.
Many of these ingredients dont have solid clinical evidence behind their usage, so most people should stick with a joint supplement that includes clinically validated ingredients like glucosamine.
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Which Vitamin Form Should You Choose
Vitamins and supplements come in many forms, like pills, liquids, or powders. The one you choose depends on how they work in your body and how you prefer to take them. For example, some only work in a dry extract form, such as a capsule or pill. Others work faster and are more effective as a liquid. Ask your pharmacist or doctor if you are confused about the right form to take.
Certain supplements come in pills because they stop working, or become dangerous, if they come in contact with the acid in your stomach. Some people need to take a liquid if they have trouble absorbing vitamins from a pill, or even if its hard for them to swallow capsules or tablets.
And not all forms of a nutrient are the same. For example, vitamin D supplements come as either vitamin D2 or vitamin D3. Also, there are several types of vitamin E. When in doubt, talk with your doctor about which supplement suits your needs.
How Effective Are Turmeric Supplements For Knee Pain
A study involving 367 people with moderate to severe knee osteoarthritis found that taking turmeric curcumin extracts for 4 weeks was as effective in reducing knee pain, knee stiffness and improving knee joint function as ibuprofen but with fewer gastrointestinal side effects.
Turmeric can be combined with glucosamine and chondroitin to produce a faster onset of action and improved results.
I recommend selecting a turmeric supplement that provides solubilised turmeric, as this is 185 times better absorbed than normal turmeric powder, for a more rapid onset of action.
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Our Top Choices For The Best Joint Supplements
Here are our in-depth reviews of our top-rated joint health products:
Why Do My Joints Hurt
Joints are vital parts of the human body that are needed for adequate movement. When joints hurt, a large number of issues may be contributing to the symptoms experienced.
Even though rare, it should be noted that cancer within the joints can also cause such symptoms to become present.
Heres a look at 11 of the best options and what the existing research says about them.
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Vitamin D Can Help Relieve Knee Pain
When calcium increases the strength of your bones, Vitamin D helps the calcium do its work. Vitamin D is crucial to process and regulate the amount of calcium and phosphate within the body. These very nutrients are important for developing the structure and strength of your bones.
A lack of vitamin D can also to the development of conditions such as osteomalacia and osteoporosis. Away from good bone health, Vitamin D also boosts your immune system while helping you have healthy muscles.
If you are looking to increase your Vitamin D intake, the best source is the sun. Spend enough time outdoors each day so your body has enough vitamin D. If you are worried that your Vitamin D intake is low, ask your physician if you need supplements.
On the other hand, you can increase your Vitamin D in your diet by eating more:
- Egg Yolks