So what can I do to protect myself? Here are some of Dr. Theo’s tips.
Try tai chi
A new study shows that this ancient Chinese exercise, which focuses on balance and flexibility, effectively treats pain and physical impairment of people with knee osteoarthritis. In fact, any type of low-impact movement that improves balance and helps me become more aware of how I use my joints can help, including regular stretching, yoga, Pilates, and ChiWalking.
Cross-train
I shouldn’t stop running, but it might be wise for me to give my knees a rest a few days a week by switching to a low-intensity workout, such as swimming or biking. The repetitive, rotational motion of cycling has even been shown to stimulate cartilage and hyaluronic acid production, Dr. Theo said. Triathlon, here I come!
Watch my weight
A higher-than-average body mass index may increase a person’s risk of developing osteoarthritis in the hips and knees, according to research presented this week at the American College of Rheumatology’s annual meeting. Scientists speculate that more pressure on the joints over time leads to faster deterioration and excess damage to the cartilage.
Eat a joint-healthy diet
There are no long-term studies that show if one diet is better than the other for arthritis prevention, but researchers believe that the Mediterranean Diet—rich in whole grains, fish, fruit, and vegetables—can help reduce arthritis-causing inflammation and provide the antioxidants I need to stay healthy.
Consider a supplement
Full disclosure: Dr. Theo does sell his own brand of glucosamine and chondroitin supplements, so this one was no surprise. But his main recommendations for someone my age were actually omega-3 fish oil and vitamin D supplements, which can reduce inflammation and strengthen the body’s physical support system. Oral hyaluronic acid and ASU, a supplement made from avocado and soybeans, are also sometimes recommended for those at risk of osteoarthritis.
I might talk to my doctor about glucosamine and chondroitin as well, since I’ve suffered a previous knee injury and have a family history of arthritis—both of which put me at risk for developing osteoarthritis now. While research has been inconclusive (a controversial study last month found no conclusive x-ray evidence that the supplements slowed cartilage damage in osteoarthritis patients, while a larger one just this week found chondroitin extremely effective), the complementary therapy is becoming more accepted and recommended by doctors.
Get an expert opinion
The bottom line is, it was impossible for Dr. Theo to really tell what was going on in my knees without a complete examination to test my alignment, coordination, and joint strength—”really pulling your leg around to see how your knee responds,” he put it simply. If I keep experiencing pain or discomfort in my knees, it’s important that I see a rheumatologist for a real opinion. At this point I might not be in much danger, but ignoring the problem will only make it harder to treat in the future.
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Comments (4)
Thank you so much for this article. It has been the most helpful information I’ve found. I’ve had knee discomfort since an injury in middle school, which has turned into serious knee pain in the last couple of years. I was x-rayed by one doctor about a year and a half ago, but told he felt the results were inconclusive and I should learn to live with it, basically telling me that I must have been wrong about my symptoms. This article gave me some hope, some real suggestions for improving my pain level on my own and how to describe my symptoms better to a new doctor. Thanks!
Very useful piece of information on arthritis.When I was younger I have similar problems,now I could control it through exercises.
I was diagnosed with osteoarthritis about 7 years ago and found fabulous relief with SheaFlex70, a new product at Walgreens. It has really helped me with range of motion, stopping the achiness and also that “heavy head” feeling that I was experiencing. I have a very sensitive stomach so taking glucosamine really bothered me – this has not! I am so happy to find something to help me!
I have had a similar problem with knee pain when I started playing in a softball league. Growing up I was a swimmer and water polo player, so I was never involved in any activities that would put a lot of impact on my knees. When I started playing softball, I would barely be able to walk for 3 days after games.
I started using the Thermotex Infrared Heating Pad after reading the Bottom Line Natural Healing with Dr Mark Stengler article about it. The Thermotex has absolutely worked wonders for my knees, better than a standard moist heating pad. Infrared heat penetrates human tissue deeper without being too hot or uncomfortable to wear. I even used it on my back.
Check out the Thermotex here: http://www.activeforever.com/p-1701-thermotex-infrared-heating-pad.aspx . I highly recommend it to ANYONE with knee pain.