What supplements can effectively treat knee osteoarthritis. How do curcumin, ginger, and omega-3 fatty acids help reduce joint pain. Which collagen supplements are best for supporting cartilage health. What are the most promising natural remedies for knee pain relief.

Understanding Knee Osteoarthritis and Supplement Efficacy

Knee osteoarthritis is a common condition that causes pain and stiffness in the joints. Many people turn to supplements as a potential way to manage symptoms and support joint health. But how effective are these supplements really?

Research on joint supplements has produced mixed results. However, some studies have shown promising effects for certain compounds. It’s important to note that supplements typically provide modest benefits at best and should be used alongside established treatments like exercise and weight management.

When considering supplements for knee pain, keep these key points in mind:

• Effects can take up to 3 months to become noticeable
• Supplements may interact with medications, so consult your doctor first
• Results vary between individuals
• Supplements work best as part of a comprehensive treatment plan

Curcumin: Nature’s Powerful Anti-Inflammatory Agent

Curcumin, the active compound in turmeric, has gained significant attention for its potential to relieve knee pain. But how exactly does it work?

Curcumin exhibits potent anti-inflammatory properties that may help reduce pain and swelling associated with knee osteoarthritis. It works by inhibiting inflammatory pathways in the body and modulating certain enzymes involved in inflammation.

Studies have shown promising results for curcumin in treating knee arthritis symptoms:

• Reduced pain and improved physical function
• Decreased markers of inflammation in the joints
• Potential to slow cartilage breakdown

When choosing a curcumin supplement, look for products labeled as containing 95% curcuminoids for maximum potency. Keep in mind that curcumin has low bioavailability on its own, so formulations with added ingredients like piperine (from black pepper) can enhance absorption.

Ginger: A Spicy Solution for Joint Pain Relief

Ginger, a close relative of turmeric, offers its own unique benefits for knee health. This popular spice contains compounds called gingerols that have been shown to have anti-inflammatory and analgesic effects.

How does ginger help with knee pain?

• Reduces inflammation by inhibiting pro-inflammatory molecules
• May help decrease pain sensitivity
• Improves circulation, which can aid in joint healing

You can incorporate ginger into your diet through fresh root, powdered spice, or tea. For more concentrated effects, ginger supplements are also available. Some studies suggest that combining ginger with other anti-inflammatory compounds like curcumin may provide synergistic benefits.

Omega-3 Fatty Acids: Essential Fats for Joint Health

Omega-3 fatty acids, particularly EPA and DHA found in fish oil, have long been touted for their anti-inflammatory properties. These essential fats play a crucial role in modulating the body’s inflammatory response and may offer significant benefits for those with knee osteoarthritis.

Research has shown that omega-3 supplementation can lead to:

• Reduced joint pain and stiffness
• Improved knee function and mobility
• Decreased reliance on pain medications

While you can obtain omega-3s from dietary sources like fatty fish, supplements offer a more concentrated and consistent dose. When choosing an omega-3 supplement, look for products that clearly state the amount of EPA and DHA per serving and have been tested for purity.

Collagen: Building Blocks for Cartilage Repair

Collagen is the main structural protein in cartilage, making it a natural choice for joint health supplements. But can taking collagen actually help rebuild damaged cartilage?

While the body can’t directly incorporate ingested collagen into joint tissues, research suggests that collagen supplements may still offer benefits:

• Stimulates the body’s own collagen production
• Provides amino acids necessary for cartilage repair
• May help reduce joint pain and improve function

Different types of collagen supplements are available, with type II collagen being most specific to joint health. Hydrolyzed collagen peptides are another popular option, as they’re more easily absorbed by the body.

Glucosamine and Chondroitin: Traditional Joint Supplements

Glucosamine and chondroitin are perhaps the most well-known joint supplements. These compounds are naturally present in cartilage and are often taken together for potential synergistic effects.

How do glucosamine and chondroitin work?

• Glucosamine is a building block for cartilage synthesis
• Chondroitin may help improve water retention in cartilage
• Both may have mild anti-inflammatory effects

While some studies have shown modest benefits for knee osteoarthritis, results have been mixed. These supplements are generally considered safe, but their effectiveness may vary between individuals. It’s worth noting that glucosamine and chondroitin can take several months of consistent use before any effects become noticeable.

MSM: Sulfur-Rich Support for Joint Health

Methylsulfonylmethane, or MSM, is a sulfur-containing compound that has gained popularity as a joint supplement. Sulfur is an important component of connective tissues, including cartilage.

Potential benefits of MSM for knee health include:

• Reduced inflammation and oxidative stress
• Improved joint mobility
• Decreased pain perception

Some studies have shown promising results for MSM in reducing knee osteoarthritis symptoms, particularly when combined with other supplements like glucosamine. As with many natural remedies, more research is needed to fully understand MSM’s mechanisms of action and optimal dosing.

Boswellia: Ancient Herb for Modern Joint Pain

Boswellia, also known as Indian frankincense, has been used in traditional medicine for centuries to treat various inflammatory conditions. Modern research is now exploring its potential benefits for knee osteoarthritis.

How does Boswellia work to relieve joint pain?

• Contains boswellic acids that inhibit pro-inflammatory enzymes
• May help prevent cartilage loss
• Possesses analgesic properties to reduce pain

Several studies have shown that Boswellia extracts can significantly improve pain and physical function in people with knee osteoarthritis. When choosing a Boswellia supplement, look for products standardized to contain at least 60% boswellic acids for maximum effectiveness.

Combining Supplements for Enhanced Effects

While individual supplements can offer benefits, some research suggests that combining certain compounds may lead to even greater improvements in knee health. For example, studies have explored the synergistic effects of:

• Curcumin and Boswellia
• Glucosamine, chondroitin, and MSM
• Omega-3 fatty acids and curcumin

These combinations may provide more comprehensive support for reducing inflammation, managing pain, and supporting cartilage health. However, it’s important to consult with a healthcare professional before starting any new supplement regimen, especially when combining multiple products.

Natural Alternatives to Traditional Pain Medications

For those looking to reduce their reliance on over-the-counter or prescription pain medications, natural supplements may offer an alternative approach. While not a complete replacement for medical treatment, some people find that certain supplements can help manage mild to moderate knee pain with fewer side effects.

Promising natural pain relief options include:

• White willow bark (nature’s aspirin)
• Devil’s claw
• Bromelain (from pineapple)
• CBD oil (where legal)

It’s crucial to remember that even natural supplements can interact with medications or have contraindications for certain health conditions. Always discuss any new supplements with your healthcare provider, especially if you’re taking other medications or have underlying health issues.

The Importance of Quality and Purity in Joint Supplements

When choosing joint supplements, the quality and purity of the product are paramount. The supplement industry is largely unregulated, which means not all products on the market meet high standards for potency and safety.

To ensure you’re getting a high-quality joint supplement:

• Look for third-party testing certifications (e.g., USP, NSF)
• Choose reputable brands with transparent manufacturing practices
• Check for clear labeling of active ingredients and dosages
• Be wary of products making exaggerated claims

Investing in a high-quality supplement may cost more upfront but can lead to better results and reduce the risk of contaminants or ineffective products.

Lifestyle Factors That Enhance Supplement Effectiveness

While supplements can be a valuable tool in managing knee osteoarthritis, their effectiveness is often enhanced when combined with positive lifestyle changes. Incorporating these habits alongside your supplement regimen can lead to better overall joint health:

• Regular low-impact exercise (e.g., swimming, cycling)
• Maintaining a healthy weight to reduce stress on joints
• Proper hydration to support cartilage health
• A balanced diet rich in anti-inflammatory foods
• Good sleep habits to promote healing and reduce inflammation

Remember that supplements are just one piece of the puzzle when it comes to managing knee osteoarthritis. A holistic approach that addresses multiple aspects of joint health is likely to yield the best results.

The Role of Vitamin D in Joint Health

While not specifically marketed as a joint supplement, vitamin D plays a crucial role in overall bone and joint health. Many people with knee osteoarthritis are deficient in this important nutrient.

How does vitamin D contribute to joint health?

• Supports calcium absorption for strong bones
• May help regulate inflammation in the body
• Plays a role in muscle function, which is important for joint stability

If you’re considering vitamin D supplementation, it’s best to have your levels checked by a healthcare provider first. They can recommend an appropriate dosage based on your individual needs.

Emerging Research in Joint Supplements

The field of joint health supplements is continually evolving, with new compounds being studied for their potential benefits. Some promising areas of research include:

• Palmitoylethanolamide (PEA) for pain management
• Undenatured type II collagen for immune modulation
• Astaxanthin as a powerful antioxidant for joint health
• Specialized pro-resolving mediators (SPMs) for targeted inflammation resolution

While these compounds show promise in early studies, more research is needed to fully understand their effects and optimal use in managing knee osteoarthritis. As always, it’s important to approach new supplements with caution and consult with a healthcare professional before incorporating them into your regimen.

Personalized Approaches to Joint Supplementation

As our understanding of genetics and individual biochemistry advances, there’s growing interest in personalized approaches to joint health supplementation. Factors such as age, gender, activity level, and genetic predisposition can all influence how an individual responds to different supplements.

Some companies now offer genetic testing to help guide supplement choices, though the effectiveness of this approach is still being studied. In the future, we may see more tailored recommendations based on an individual’s unique profile.

For now, the best approach is to work closely with a healthcare provider or nutritionist who can help you develop a supplement plan based on your specific needs and health goals.

Safety Considerations and Potential Side Effects

While many joint supplements are generally considered safe, it’s important to be aware of potential risks and side effects. Some common considerations include:

• Allergic reactions (particularly with shellfish-derived glucosamine)
• Interactions with blood-thinning medications
• Digestive upset, especially when starting new supplements
• Potential effects on blood sugar levels (with some supplements)

Additionally, certain populations may need to exercise extra caution when using joint supplements:

• Pregnant or breastfeeding women
• People with shellfish allergies
• Individuals with diabetes or taking diabetes medications
• Those with upcoming surgeries

Always inform your healthcare provider about any supplements you’re taking, especially before undergoing medical procedures or starting new medications.

The Future of Joint Health Supplements

As research in the field of joint health continues to advance, we can expect to see new and innovative approaches to managing knee osteoarthritis. Some exciting areas of development include:

• Nanotechnology for improved supplement delivery and absorption
• Combination products that target multiple aspects of joint health
• Novel extraction methods to enhance the potency of natural compounds
• Integration of artificial intelligence to predict individual responses to supplements

While these advancements hold promise, it’s important to approach new products with a critical eye and rely on well-established research when making decisions about joint health supplements.

In conclusion, while joint supplements can play a valuable role in managing knee osteoarthritis, they are most effective when used as part of a comprehensive approach to joint health. By combining high-quality supplements with positive lifestyle changes and working closely with healthcare professionals, individuals can develop a personalized strategy for maintaining healthy, pain-free knees.

What Supplements Can Treat Knee Osteoarthritis?

If you have knee osteoarthritis, you may be wondering if taking a supplement can help ease your pain. A lot of research about supplements is mixed. The most encouraging research tends to focus on 4 specific supplements.

While these supplements are considered generally safe,

¹
Liu X, Machado GC, Eyles JP, Ravi V, Hunter DJ. Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis. Br J Sports Med. 2018 Feb;52(3):167-175. doi: 10.1136/bjsports-2016-097333. Epub 2017 Oct 10. Review. PubMed PMID: 29018060.
they may interact with other medications or supplements you are taking. Talk with your doctor before starting a new supplement to make sure the dosage amount is safe for you. It can take up to 3 months to know if a supplement works for you. Also, keep in mind that any supplement will probably only have a modest effect on your knee pain.

¹
Liu X, Machado GC, Eyles JP, Ravi V, Hunter DJ. Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis. Br J Sports Med. 2018 Feb;52(3):167-175. doi: 10.1136/bjsports-2016-097333. Epub 2017 Oct 10. Review. PubMed PMID: 29018060.
Supplements are best used in combination with long-established treatments, such as exercising to build muscle and losing excess weight.

See Dietary Supplements for Treating Arthritis

4 supplements that may ease arthritis pain

These supplements seem to have anti-inflammatory properties and may decrease arthritic knee pain.

1. Curcumin
The chemical compound curcumin is found in turmeric, a plant root used in fresh or spice form to flavor cooking. Curcumin has anti-inflammatory properties and seems to effectively treat knee arthritis symptoms.

²
Henrotin Y, Priem F, Mobasheri A. Curcumin: a new paradigm and therapeutic opportunity for the treatment of osteoarthritis: curcumin for osteoarthritis management. SpringerPlus. 2013;2:56. doi:10.1186/2193-1801-2-56.
^,
3
Henrotin Y, Gharbi M, Dierckxsens Y, et al. Decrease of a specific biomarker of collagen degradation in osteoarthritis, Coll2-1, by treatment with highly bioavailable curcumin during an exploratory clinical trial. BMC Complement. Altern. Med., 14 (2014), p. 159.
^,
4
Henrotin Y, Gharbi M, Dierckxsens Y, et al. Decrease of a specific biomarker of collagen degradation in osteoarthritis, Coll2-1, by treatment with highly bioavailable curcumin during an exploratory clinical trial. BMC Complement. Altern. Med., 14 (2014), p. 159.
^,
5
Prasad S, Aggarwal BB. Turmeric, the Golden Spice: From Traditional Medicine to Modern Medicine. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press; 2011. Chapter 13. Available from: http://www.ncbi.nlm.nih.gov/books/NBK92752/

Curcumin accounts for only about 3% to 5% of turmeric,

⁶
Tayyem RF, Heath DD, Al-Delaimy WK, Rock CL. Curcumin content of turmeric and curry powders. Nutr Cancer. 2006;55(2):126-31. PubMed PMID: 17044766.
^,
7
Kwon HL, Chung MS. Pilot-scale subcritical solvent extraction of curcuminoids from Curcuma long L. Food Chem. 2015 Oct 15;185:58-64. doi: 10.1016/j.foodchem.2015.03.114. Epub 2015 Apr 2. PubMed PMID: 25952841.
so a supplement may be the best way to get anti-inflammatory benefits from this substance. Look for products labeled as containing 95% curcuminoids.

See Turmeric and Curcumin for Arthritis

2. Ginger
Like turmeric, ginger is also a plant root. In fact, ginger and turmeric are part of the same plant family, so it shouldn’t come as a surprise that ginger also has anti-inflammatory properties that may help reduce your knee pain.

⁸
Srivastava KC, Mustafa T. Ginger (Zingiber officinale) in rheumatism and musculoskeletal disorders. Med Hypotheses. 1992 Dec;39(4):342-8. doi: 10.1016/0306-9877(92)90059-l. PubMed PMID: 1494322.
^,
9
Al-Nahain A, Jahan R, Rahmatullah M. Zingiber officinale: A Potential Plant against Rheumatoid Arthritis. Arthritis. 2014;2014:159089. doi:10.1155/2014/159089
^,
10
Aryaeian N, Shahram F, Mahmoudi M, Tavakoli H, Yousefi B, Arablou T, Jafari Karegar S. The effect of ginger supplementation on some immunity and inflammation intermediate genes expression in patients with active Rheumatoid Arthritis. Gene. 2019 May 25;698:179-185. doi: 10.1016/j.gene.2019.01.048. Epub 2019 Mar 4. PubMed PMID: 30844477.
Ginger is available as a supplement but can also be used fresh in cooking or as a tea.

See Add Ginger to Help Arthritis Pain

3. Omega 3 fatty acids
Research suggests eating foods high in Omega 3 fatty acids can reduce knee arthritis pain and improve knee function.

¹¹
Sibille KT, King C, Garrett TJ, et al. Omega-6: Omega-3 PUFA Ratio, Pain, Functioning, and Distress in Adults With Knee Pain. Clin J Pain. 2018;34(2):182-189.
Most omega 3 supplements come in the form of fish oil, but some are plant-based, such as walnuts and flaxseeds. If you’re not interested in supplements, you can also try following an anti-inflammatory diet that’s rich in foods like fish and dark, leafy greens.

See The Difference Between Omega-3 and Omega-6 and Knee Arthritis Pain

4. Glucosamine and chondroitin sulfate
Supplements containing glucosamine and chondroitin sulfate are quite popular in the US.

¹
Liu X, Machado GC, Eyles JP, Ravi V, Hunter DJ. Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis. Br J Sports Med. 2018 Feb;52(3):167-175. doi: 10.1136/bjsports-2016-097333. Epub 2017 Oct 10. Review. PubMed PMID: 29018060.
They are believed to promote cartilage formation and repair and have anti-inflammatory properties. However, research is mixed about the benefits, with some studies suggesting they provide modest pain relief and improved knee function and other studies show no benefits.

See Glucosamine and Chondroitin Sulfate Supplements for Osteoarthritis

These supplements are digested and absorbed into the bloodstream, so they don’t target the knee specifically. They may also provide symptoms relief for osteoarthritis in other joints, such as the ankle and hip.

Vitamin D does not reduce knee pain

One supplement that doesn’t seem to help reduce knee arthritis symptoms is vitamin D. A 2-year, randomized, controlled study of 400 participants found no difference in knee pain or cartilage thickness between people who vitamin D supplements and those who took a placebo.

¹²
Jin X, Jones G, Cicuttini F, et al. Effect of Vitamin D Supplementation on Tibial Cartilage Volume and Knee Pain Among Patients With Symptomatic Knee Osteoarthritis: A Randomized Clinical Trial. JAMA. 2016;315(10):1005-1013. doi:10.1001/jama.2016.1961.

Read labels and use caution

In the United States, supplements are regulated like food rather than medicine. The FDA does not test whether or not supplements are effective in treating any medical conditions, and manufacturers are barred from making health claims on their product labels.

The FDA does require that US-based supplement manufacturers make sure their products are safe and labeled accurately. You may prefer to buy US-manufactured supplements rather than supplements manufactured in other countries, where regulations may be different. You can also look for brands that carry the Good Manufacturing Practices seal, such as USP and NSF certified. Talk to your doctor or pharmacist about what brands they think are most reliable.

Learn more:

Do Curcumin Supplements Have Drawbacks?

The Ins and Outs of an Anti-Inflammatory Diet

Lydia Nader is a licensed and registered dietitian nutritionist. She works with clients to improve their health through dietary changes, emphasizing whole foods. She specializes in working with people who are interested in losing weight, changing their body composition, training for athletic competitions, and treating female health issues.

9 of The Best Options for Joint Pain

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Overview

Many people deal with chronic joint pain in their knees, hands, elbows, shoulders, and elsewhere. In most cases, this is caused by the most common type of arthritis, osteoarthritis. This form of arthritis affects almost one-quarter of people in the United States.

Pain relievers such as acetaminophen (Tylenol) or nonsteroidal anti-inflammatory drugs, such as ibuprofen (Advil), are usually the first choice for joint pain relief.

There are also dozens of supplements that claim to treat joint pain, but which ones actually work? Here’s a look at 9 of the best options and what the existing research says about them.

Turmeric is one of the most popular supplements for treating pain, including joint pain caused by osteoarthritis. Its pain-relieving effects are attributed to a chemical compound in turmeric called curcumin. Curcumin seems to have anti-inflammatory effects.

Although research on turmeric for joint pain is limited, an analysis of studies found that it improves symptoms of joint pain more than a placebo and may be comparable to ibuprofen.

Try it: Turmeric is usually taken in a dose of 500 mg two to four times daily. You can find turmeric supplements at Care/of.

Learn more about the benefits of turmeric and curcumin.

SHOP NOW AT CARE/OF

Fish oil contains the omega-3 fatty acids docosahexaenoic acid and eicosapentaenoic acid, which have anti-inflammatory effects.

An analysis of clinical research shows that taking fish oil supplements reduces symptoms such as joint pain in those with rheumatoid arthritis. But it doesn’t seem to reduce osteoarthritis symptoms.

Try it: Typical fish oil doses range from 300 to 1,000 mg per day. You can find fish oil supplements at Care/of.

SHOP NOW AT CARE/OF

Glucosamine is natural component of cartilage, a substance that prevents bones from rubbing against each other and causing pain and inflammation. It might also help prevent the cartilage breakdown that can happen with arthritis.

Many supplements aimed at treating joint pain contain glucosamine, which is one of the most well-studied supplements for osteoarthritis. But despite this research, there are still some questions about how well it works.

There are two types of glucosamine found in supplements: glucosamine hydrochloride and glucosamine sulfate.

One meta-analysis found that products containing glucosamine hydrochloride don’t do much to improve joint pain caused by osteoarthritis. Another study shows that glucosamine sulfate does improve these symptoms, so it may be a better option that glucosamine hydrochloride.

When taken over a long period of time, glucosamine sulfate may also help to slow down the progression of osteoarthritis. Studies suggest that it slows down narrowing of the joint space, a marker of the condition getting worse, when taken for up to three years.

Try it: Glucosamine sulfate is typically taken once daily in a dose of 1,500 milligrams (mg). If this upsets your stomach, try spreading it out over three doses of 500 mg each. You can find glucosamine sulfate supplements on Amazon.

SHOP NOW ON AMAZON

Like glucosamine, chondroitin is a building block of cartilage. It may also help prevent cartilage breakdown from osteoarthritis.

Many clinical studies have found that chondroitin can reduce joint pain and stiffness in people with osteoarthritis. About 53 percent of people who take chondroitin have a 20 percent or greater improvement in knee pain.

Chondroitin sulfate may also slow down the progression of osteoarthritis when taken long-term. Studies show that it slows down narrowing of the joint space when taken for up to 2 years.

Joint supplements often combine chondroitin with glucosamine. But it’s still unclear if taking a combination supplement is any better than taking one or the other on their own.

Try it: Chondroitin is typically taken in a dose of 400 to 800 mg two or three times per day. You can find chondroitin supplements on Amazon.

SHOP NOW ON AMAZON

S-adenosyl-L-methionine (SAMe) is a supplement commonly used to help with symptoms of depression and osteoarthritis. Your liver naturally produces SAMe from an amino acid called methionine. It has several functions, including helping the production and repair of cartilage.

When taken as a supplement, SAMe can help with symptoms of joint pain caused by osteoarthritis. It may be as effective as the anti-inflammatory drug celecoxib (Celebrex). In one study from 2004, celecoxib improved symptoms more than SAMe after a month of treatment. But by the second month, the treatments were comparable.

Try it: SAMe is usually taken in doses of 200 to 400 mg three times per day. Keep in mind that it may take some time to notice results. You can find SAMe supplements on Amazon.

SHOP NOW ON AMAZON

Boswellia, also known as Indian frankincense, is commonly used for pain caused by arthritis. Chemicals in this extract called boswellia acids have anti-inflammatory effects.

Clinical studies have shown that boswellia extracts improve pain symptoms more than a placebo in people with osteoarthritis.

Try it: Studies looking at the use of boswellia for joint pain have used doses ranging from 100 mg once per day to 333 mg three times per day. You can find boswellia supplements on Amazon.

SHOP NOW ON AMAZON

Avocado-soybean unsaponifiables (ASUs) refer to a type of extract from avocado and soybean oils that might help prevent the breakdown of cartilage. It may also help to repair cartilage.

Clinical studies show that ASUs improve pain symptoms more than placebo in people with osteoarthritis.

Try it: The typical dose of ASU is 300 mg per day. You can find ASU supplements on Amazon.

SHOP NOW ON AMAZON

Devil’s claw, also called harpagophytum, contains a chemical called harpogoside that has anti-inflammatory effects.

Taking devil’s claw may help with joint pain from osteoarthritis. In one study, devil’s claw worked about as well as an anti-inflammatory drug called diacerein. However, since there isn’t much research on this supplement for osteoarthritis, more high-quality studies are necessary.

Try it: Most studies involving devil’s claw have used doses of 600 to 800 mg three times per day. You can find devil’s claw supplements on Amazon.

SHOP NOW ON AMAZON

Methylsulfonylmethane (MSM) is another common ingredient in supplements said to help with joint pain.

In one study, MSM improved pain and functioning compared to a placebo in people with osteoarthritis.

Try it: Typical MSM doses range from 1,500 to 6,000 mg per day, sometimes divided into two doses. You can find MSM supplements on Amazon.

SHOP NOW ON AMAZON

Choosing a supplement for joint pain can be overwhelming with the number of products available. Many of these products contain multiple ingredients. Keep in mind that a long ingredient list doesn’t always make for a better product. Also, these products are not regulated by the U.S. Food and Drug Administration so read labels carefully.

In some cases, added ingredients don’t have any proven benefits for joint health. Others might contain multiple beneficial ingredients, such glucosamine and chondroitin. But there’s not much proof that taking supplements containing multiple ingredients is more effective than taking a single ingredient. Plus, some of these products have too little of one or more ingredients for them to be beneficial.

Before choosing a supplement, talk with your doctor or pharmacist about other medications you’re taking so they can check for potential interactions. Some joint health supplements can interact with certain medications, such as blood thinners.

Knee crunching – causes, prevention and treatment

Contents:

➦ Structure of the knee joint to understand the problem

➦ Causes of knee crunching

➦ What to do if knees crunch

➦ Risk factors

➦ When to contact to the doctor?

➦ Prevention

➦ What supplements to take for crunching

➦ Top Phytomarket products for healing knee joints and eliminating crepitus

➦ Frequently Asked Questions

How often does it happen: You’re walking down the stairs and you hear your knees cracking. What does this noise say and how dangerous is it? Despite the fact that there are not many studies on this topic, some of them still allow you to get an idea of ​​​​the nature of the occurrence of crepitus – a crunch in the knees. The reasons for this are different, including those that require immediate treatment.

Structure of the knee joint to understand the problem

The knee acts like a large joint and is made up of three bones: the femur, tibia, and the patella (patella) – a small, bulbous bone that sits at the front of the knee and protects the joint.

Two thick cartilaginous pads called menisci (medial and lateral) are responsible for the correct distribution of the weight of the human body and providing stability. They protect the tibia and femur, preventing friction at the points of contact, due to the layer of cartilage tissue of the menisci, cushioning and smoothness during movement are provided.

A fluid-filled capsule called the synovium surrounds the joint and lubricates its surfaces, reducing friction during movement. Four ligaments – strong, flexible bands that run along the uneven surface of the joint – connect the bones to each other.

A number of muscles are concentrated around the knee joint, which are divided into the following types:

Thus, the knee is a complex system that ensures the movement of a person until old age. Over time, like all organs, the joints undergo aging, extraneous sounds appear in the knees. Not all of them require immediate treatment, but the grinding and dry crunch in the patella should not be ignored.

Causes of cracking knees

A crunchy sound can have a different nature of occurrence, let’s consider a few of the most common.

Gas bubbles

The knee is in the synovial membrane – a sac filled with a liquid in which nitrogen, oxygen and carbon dioxide are dissolved. As with all liquids, small bubbles of gas sometimes form when the contents are mixed.

An abrupt movement of the knee changes the pressure in the middle of the joint, which creates a bubble of gas. The bubbles burst and a characteristic pop is heard. This phenomenon is called cavitation and disappears on its own, for example, after a few bends.

Injuries, injuries

One common cause of crepitus is trauma to the soft tissues around the joint, such as a torn meniscus. This common sports injury occurs when the knee is twisted due to heavy lifting. Minor tears in the meniscus can cause weakness in the knees and constant clicking that disappears as the meniscus heals itself. However, more severe damage can lead to loss of consciousness and often requires surgery to repair the damaged cartilage.

Weightlifting, constant running and jumping inevitably lead to rapid wear and destruction of cartilage tissues. Most athletes already at a young age feel a crunch when walking and often pain below the knee during squats. It should be borne in mind that excessive physical activity, exercises with a lot of weight provoke arthrosis and other degenerative changes in the joints.

Patellofemoral pain syndrome

Patellofemoral syndrome (other names – chondropathy or chondromalacia of the patella, runner’s knee) is a pain syndrome that occurs in the intercondylar groove of the thigh or in the patella. Patients usually complain of pain behind the patella when climbing stairs, after sitting for a long time, or after playing sports. Often these complaints occur in young women who are fond of sports.

This syndrome is caused by an overload of the patella that results from actual damage to the articular surface of the patella and is accompanied by painful cracking and creaking when the knee moves.

Patellofemoral pain syndrome is most commonly caused by shortening or weakness of the anterior thigh muscles, dysplasia of the femoral condyles (femoral fragments), or instability of the patella, in which it deviates from its central position and may “jump”.

Instability of the patella can be caused by:

➦ anomalies in the development of the epimyceles

➦ imperfection of the ligament apparatus

9 0035 ➦ High patella

➦ Imbalance between adductor and abductor thigh muscles.

Arthritis

Arthritis of the knee joint is a disease accompanied by an inflammatory process with severe aching pain in the knee. This pathology mainly affects people over 65 years of age and is often associated with metabolic disorders, which leads to the development of degenerative changes in cartilage tissue.

Arthritis can be caused by mechanical stress or biochemical changes that slowly break down the cartilage that protects the joint, causing inflammation and pain.

A crunch in the knee is possible with microcrystalline arthritis and is associated with the accumulation of salt crystals in the joint, for example, in violation of calcium metabolism. It is not noticeable at first, as there is no pain and no change in knee function. But with age, such metabolic disorders lead to the complete destruction of cartilage.

Osteoarthritis of the knee

The European League for Rheumatism (known by its acronym EULAR) includes joint murmur as one of the most useful clinical signs in the evaluation of osteoarthritis of the knee.

A study published in 2014 in the Official Journal of the International Society for Osteoarthritis Research found that crepitus associated with patella pain is an early sign of osteoarthritis in this area.

In 2017 in America, data from clinical trials conducted among 3495 participants with an average age of 61 years. It was found that the presence of articular crunch is a predictor of an increase in the incidence of symptomatic osteoarthritis.

This disease is classified as severe, as it leads to complete destruction of the knee joint and is one of the main causes of disability. The cause of osteoarthritis can be transferred and unrepaired damage to the ligaments and menisci.
Clicking in the knees is also possible with osteoporosis, when the bones lose their strength.

Past surgeries

Sometimes a knee crunch is observed after a knee replacement surgery. The appearance of sounds during the performance of normal activities in the first months of rehabilitation should not be frightening, as they may be associated with the habituation of nearby tissues to the new artificial joint. This is a natural process and is due to the fact that the ligaments and muscle tendons are rebuilt and adapted to the new participant in the motor process. The most important thing is that there should be no obvious pain and discomfort.

Sometimes, a slight crunch in the knee appears years after the operation. This is also considered the norm and occurs due to partial wear of the parts of the endoprosthesis.

What to do if your knees are cracking

Crepitus is harmless and does not require treatment if it is painless and not caused by disease, injury or other ailment. But when pain accompanies a cracking knee, treatment will depend on the underlying cause. To make a diagnosis, you need to contact an orthopedic surgeon or a rheumatologist.

For example, if you have osteoarthritis, your doctor may prescribe non-steroidal anti-inflammatory drugs or recommend cold compresses to reduce inflammation. In some cases, surgery or joint replacement may be required.

To reduce crunchy knees in the absence of serious pathology, the following is recommended:0040

Various water procedures are useful for problems with the joints – bathing, dousing, hardening, hydromassage.

Home remedies for crepitus include medicated baths. Performed in the evenings in warm water, preferably with the addition of a few drops of essential oils of chamomile, eucalyptus, lavender, mint, rosemary, cedar, geranium. This procedure further promotes excellent relaxation.

Discomfort in the joints and crackling in the knees will go away if you periodically apply a milk compress to the knee joint. To do this, mix wheat bran or eggshells with milk until a dense gruel is obtained, apply a thick mass on the knee, wrap it with cellophane and wrap it with a towel. Keep 30 minutes. Alternatively, you can use only milk. To do this, soak a bandage folded four times in it, attach it to the joint and wrap it well.

As an alternative treatment for such a pathology, you can try Chinese medicine: acupuncture or vacuum cupping massage.

Risk factors

Knee crunching may occur in those who:

✔ wear high-heeled shoes for a long time, contributing to foot and knee deformity

✔ are overweight, putting additional stress on the musculoskeletal system

✔ doesn’t move much

✔ has a standing job

✔ exercises heavily on the legs

✔ takes drugs that slow down the excretion of uric acid (the main culprit of gout)

✔ has diabetes, has flat feet or a genetic predisposition

✔ previously received a joint injury.

When should you see a doctor?

Crepitus in flexion and extension of the knee joint is common and occurs in many people while climbing stairs or squatting. However, when combined with swelling and soreness, it may indicate the development of a pathological process. To identify the causes, you should seek advice from the following specialists:

➤ Traumatologist. If the knees click after some kind of injury.

➤ Neurologist. When one of the other symptoms is related to a pinched nerve

➤ Dietitian. To normalize weight through proper nutrition

➤ Osteopath. To relax muscle tissue and eliminate pain.

➤ Orthopedist. In the presence of dysplasia, flat feet or other congenital diseases of the musculoskeletal system.

➤ Surgeon. To determine surgical intervention for crunching in the knee joints against the background of the progression of a serious pathology.

➤ Chiropractor. For massage therapy.

Prophylaxis

To avoid crunching in the knee, try to adhere to the following rules:

✔ wear shoes with a wide, stable heel 3-4 cm high, if necessary, use silicone insoles

✔ move more, walk, bike, swim and yoga

✔ don’t run too much, avoid jumps

✔ use knee pads or bandages to protect the patella from injury during exercise

✔ warm up your muscles before training: do not neglect warm-ups and stretches

✔ avoid sweet, spicy, salty and fried foods, eat plenty of dairy products, fish at and seafood

✔ drink at least 8 glasses of water a day

✔ maintain optimal weight

✔ avoid falls

✔ do not sit for more than 30 minutes

To prevent cracking and creaking in the knees, you can take drugs and smear ointments based on chondroitin, glucosamine, collagen and other components that help improve cartilage tissue

Exercises to strengthen the muscle frame around the knee

The muscles around the joint act as shock absorbers, they support and stabilize the joints both in physically demanding situations (sports, falls) and during daily activities (walking, gardening, household chores). The stronger the muscles, the more shocks they can absorb.

To prevent twisting (or relieve one already present), increase the strength of the muscles around the joint by doing the following exercises:

➦ Muscle Building . Place a rolled towel under your knee and tighten your thigh muscles. Hold ten seconds, release and repeat 10 times.

➦ Leg and thigh strengthening . Do flexion, lunge and extension exercises. Make sure that they are not painful and are performed within the flexibility of your knee.

➦ Strengthening thighs and calves . Low-impact endurance exercise such as cycling, swimming, walking (two or three times a week). The advantage of these classes is an additional opportunity to lose weight, which will reduce the load on the joints.

What supplements to take for crunch

Chondroprotectors created on the basis of natural ingredients will help get rid of the crunch and improve the health of the knee joint:

1. Glucosamine . A component of the joint fluid, reduces pain in the joints, inhibits their destruction, improves the nutrition of the joint capsule, increasing its permeability.
2. Chondroitin . The main element of the synovial fluid, strengthens the ligamentous apparatus, inhibits the action of enzymes that destroy connective tissue, increases the production of intra-articular fluid, promotes the regeneration of the cartilaginous surfaces of the joints.
3. Collagen . A protein that affects the health of connective tissue. Improves mobility and flexibility of joints.
4. MSM (methylsulfonylmethane) . One of the richest natural sources of organic sulfur necessary to build compounds that increase the strength of the bone and joint apparatus (for example, collagen), reduces swelling of the joints, speeds up their recovery after exercising in the gym, and slows down the development of age-related changes in them.
5. Hyaluronic acid. Responsible for the viscosity of the synovium, attracts water into the thickness of the cartilage, which provides good cushioning.

Chondroprotectors are classified as slow-acting drugs. The effect of their reception is observed in half a year – a year after the beginning of reception. The 30-day course should be repeated every 4 to 6 months.

Clinically proven supplements such as curcumin, resveratrol, fish oil, omega-3 fatty acids, and boswellia serrata can also help improve knee health.

Top products from Phytomarket for healing knee joints and eliminating crepitus

FAQ:

Which doctor should I go to with a crunch in the knees?

In case of crunching and pain in the knee, contact an orthopedic doctor immediately.

What vitamins should I take for crunchy knees?

The following vitamins are needed for crunchy knees: calcium, vitamin D, A, E, C, group B (B1, B5, B6, B12) and omega-3 fatty acids.

Are there effective crunch ointments?

Unfortunately, the effect of ointments is significantly limited by weak penetration into the joint through the barrier of the skin, subcutaneous tissue, fascia. They relieve inflammation and may provide temporary relief. Among the most popular are Voltaren, Reparil, Fastum, Ketonal, Croc-balm.

If you are interested in the topic of this article, express your opinion, ask questions or write a review.

What causes bloating and how is it treated?

What causes a metallic taste in the mouth?

Innovations in knee replacement – Budokai Voronezh Medical Center

Atrophic joint disease (osteoarthritis or osteoarthrosis) is a process of depletion of articular cartilage. This leads to insecurity of the cartilage-covered bones in the joint and narrowing of the interarticular space. These changes, along with the creation of a bone spur (osteophytes), cause deformity of the affected joint, especially the knee (“zero-shaped leg”), as well as small wrist joints. In most cases, the cause of osteoarthritis is unknown, but in some cases it may be due to trauma from joint fractures or a congenital deformity, such as hip dysplasia. In addition, many inflammatory diseases of the joints can serve as the cause of the development of osteoarthritis: rheumatoid arthritis, lupus, psoriasis, etc., leading to the destruction of the joints. Conservative treatment for pain caused by these conditions includes analgesics, anti-inflammatory drugs, physical therapy, and injections of steroids (cortisone) into the patient’s affected joint. In recent years, new methods of treatment have appeared: the introduction of substances (hyaluronic acid) into the joints (especially the knees) intended to “lubricate” them and relieve pain for several months. Nutritional supplements such as chondroitin and glucosamine, which are supposed to improve cartilage, also play an important role in conservative treatment, despite differences of opinion regarding their effectiveness. When the pain causes significant distress, limits the patient’s normal daily functioning, and impairs the quality of life, surgery may be considered.

Knee joint

The most common type of surgery for older people to improve their quality of life in the presence of articular cartilage depletion is a knee replacement. During the surgery, the remains of the damaged cartilage are removed, the bone is prepared according to the shape of the implant, and then the implant is cemented into place with bone cement. The patellar component is then attached to the thigh bone and the tibial component is attached to the tibia; the patellar component is made of hard alloy: an alloy of cobalt and chromium, and the tibial component is made of titanium or cobalt-chromium alloy, depending on the type of implant. Between the metal components are plastic components made of polyethylene and performing the function of cartilage. Surgical operation with total hip replacement is a huge achievement of modern medicine, as in more than 9In 0% of successful cases, the full functionality of the joint is restored and the quality of life of the patient is significantly improved. During follow-up of patients for 15 years or more, there was a 96% success rate of recovery. Before making a decision about this type of surgery, we consider it appropriate to discuss the associated risks, including the risk of bacterial infection (up to 1%), unexplained pain, and early loosening of the implant, which leads to pain and reoperation.

In recent years, there have been significant developments in the production of medical equipment using computer technology, including a surgical navigation system. All this allows for more precise operations with longer-term results. As well as knee joint implants were in the process of modernization. Until now, it has been customary to attach a plastic component to the tibial one. This structure of the implant allows straightening and bending, but excludes circular motion (approximately 5 degrees in each direction), since circular motion, even the smallest one, can cause increased wear of the plastic component. Today, most of the leading companies in the field of implants manufacture implants with plastic components that allow circular motions in addition to straightening and bending (movable support). It might seem that this difference between implant types when comparing pain scores, range of motion, and long-term use is not that important. However, due to the increase in life expectancy of people, the decrease in the average age of the patient and the increase in expectations from the results of the operation, it becomes clear that implants with this type of plastic components will last longer than the 15-20 years accepted today.

Hip

The field of total hip replacement surgery has undergone important changes for the better recently. In the past, it was customary to attach implants to the bone with bone cement, and this method is still used today for knee surgery. The technique for performing hip replacement surgeries is much more complicated and does not always give good results, however, in recent years, attachment has become biological – implants have been made from titanium, a noble metal similar in flexibility to bone. In some places in contact with the bone, the implant has a porous surface. Thus, in the course of post-surgical therapy, access to the bone implant is possible through these holes, and this makes it possible to tightly fix the implant. This method has justified itself and is the most acceptable. Hip implants mimic the natural structure of the joint, in other words, they consist of a rounded head made of hard alloys on a hemisphere of hard polyethylene. Over the years, the wear process of polyethylene leads to local tissue reaction and weakening of the implant, which in turn requires a second operation. Such operations are more complex and lead to significant bone damage and worse results. Today, there are two types of implants with almost no wear moving surfaces, easier local reaction and therefore longer implant life. The first type – with ceramic moving surfaces subject to minor wear. The other, most common, is a metal-to-metal connection. Today, the latter type of implants are capable of producing the best long-term results. In addition, modern technology makes it possible to obtain excellent ball heads, which minimizes the wear process. The need for “bone-preserving” implants arose as a result of possible damage to the bone tissue during repeated operations. Similar “bone-preserving” implants existed in the past, but fell out of use due to outdated manufacturing technology. However, these implants are making a comeback and can be used for young adults with good bone quality. During this operation, the spherical head of the hip joint is preserved without the need for insertion into the pelvic bone itself. This operation is more complex than the traditional one, and at this stage nothing can be said about the long-term results.

Other “bone-sparing” implants are easier to use and much smaller than standard implants. The implant was invented at the Mayo Clinic in the USA and has been used in some medical centers around the world until recent years with excellent results obtained over a 20-year follow-up period. This implant is implanted in the pelvic bone and with its compatible components, and with only slight damage to the pelvic bone, it allows immediate stabilization, and if a second operation is necessary, more or less easy removal, without causing great damage to the pelvic bone. The combination of a small implant and friction-resistant movement surfaces, such as ceramic-ceramic or metal-to-metal combinations, seems promising and may lead to important discoveries with a significant extension of the life of implants.

Recovery after joint surgery

Do you need recovery after joint surgery? Contact the treatment center in Voronezh “Budokai”.