Pill-Free Pain Beaters

I have arthritis in both knees, but my left knee has additional issues (primarily cartilage loss). The arthritis is basically from wear & tear, old age, and pretty much developed from years of carrying extra weight. With the help of my Orthopedic Doctor (a sports medicine doctor out of Elmhurst specializing in knees and shoulders), I have learned a lot over the past few months about my knees (and knees in general). He personally has had his knee scoped, so he knew exactly how to coach me through mine.

I recently read a Dr. Oz article pertaining to knees (and joints), and his advice is consistent with the advice I received from my Orthopedic Doctor (as well as from my Physical Therapist). Dr. Oz provides us with some “pill-free pain beaters”:

Get strong quads. Strengthening these key leg muscles in the front of the thighs can help you maintain cartilage because your muscles act as shock absorbers. Strong quads have been shown to protect against cartilage loss in a certain area of the knee (lateral compartment of the patellofemoral joint). Even if cartilage vanished in other parts of the knee, people with the strongest quads have still reported less knee pain and better physical function than people with the weakest. Don't wait to strengthen: More than half of the people with cartilage breakdown are under age 65.

Take a hike. Or a walk. People who pick up their feet and commit to regular aerobic exercise have much less muscle and joint pain as they age. Even better, pick up the pace. Vigorous activities like running, swimming, and brisk walking -- anything that boosts your heart rate and makes it slightly difficult to talk -- could increase the amount of cartilage in your knees. The caveat: Vigorous exercise = good for the knees. Vigorous exercise that causes a joint injury = really bad for the knees. Don't overdo it.

Fill up. Berries, ginger, avocado, flaxseeds, omega-3-rich fish (trout and salmon in North America), or the algae where the fish get their omega-3s from (you'd get it in the form of a DHA supplement) all help stifle joint-damaging inflammation.

I used to live on Ibuprofen (600 mgs - 3 times a day). Now, I very rarely will take 400 mg - 1 time a day (as there have been a few isolated incidences where I over did a workout and my knees were not too happy!) As it regards supplements, I take glucosamine sulfate, omega 3’s and fish oil (as recommended by my doctor). Additionally, I found a nice product called “Inflamma-Less” (an all-natural herbal supplement). The bottle reads “More Than Just a Joint Formula! Promotes Tissue and Muscle Comfort & Flexibility”. If you would like more information on this, I have a couple of brochures.

Dr. Oz also provides us with “5 Foods Your Joints May Love”:

Strawberries: Why? They are packed with vitamin C. Some studies suggest vitamin C may stymie the progression of osteoarthritis and the accompanying cartilage loss. Other good C sources: oranges, peaches, and red bell peppers.

Olive oil: You know how the Tin Man's joints loved oil? Well, your joints may love olive oil just as much. Research shows that polyphenols in olive oil may help reduce inflammation in the body -- always a good goal if you have arthritis.

Salmon: This fish is loaded with two joint-soothing nutrients: vitamin D and omega-3 fatty acids. If you are deficient in D (and many adults are), boosting your intake could help with osteoarthritis pain and disability. And omega-3 fatty acids have long been promoted by health experts for their anti-inflammatory qualities.

Green tea: This brew is brimming with antioxidants called catechins, inflammation quieters that could delay cartilage damage in people with arthritis.

Leafy greens: The more plant-based foods you add to your diet, the better it probably is for your joints. A Mediterranean-style diet that emphasizes fruit, nuts, and veggies may help quiet inflammation. (Leafy greens also happen to be rich in vitamin K, a nutrient that seems to play a role in osteoarthritis prevention.)

I hope you find this information helpful!