Many athletes do not realize the importance of maintaining healthy joints. You may have arthritis, a moderate-to-severe sprain (including a past car accident) or problems with your knee caps: if so, supplements might be the answer you’ve been waiting for.
Source of pain
The most common form of arthritis is degenerative osteoarthritis (DJD). This involves a thinning of cartilage, narrowing of joints and extra bone formation. DJD is more common years after a serious sprain or after a person reaches their mid 40s.
If you have arthritis that is significant enough to narrow a joint or to cause limited motion or pain in a joint, see a professional, try to avoid exercises that cause inflammation and consider nutritional support for your joints. Also, remember that stable, proper-fitting shoes that have laces and rear foot support are important to help minimize mechanical overload of any problem of the knee, hip or back.
Recommended Exercises
Knee and hip pain
If you have pain or arthritis of the knee or hip, your best choices for aerobic workouts are the stationary cycle, Elliptical and water aerobics. Stair climbers may be OK, but only if they don’t cause pain. Use hiking poles to unload your knees, especially when you are walking downhill or on snow.
Knee and hip DJD respond fairly well to supplements (see supplement section) after six-eight weeks of supplementation.
Low Back Pain
Most people who have low back pain have problems with a disc, a joint or have some DJD. In this case, it is advisable to limit running or the treadmill. Swimming and cycling are usually very well-tolerated. Also consider Elliptical, water aerobics and outdoor activities that you enjoy and tolerate well. Learn safe lifting techniques to lift with your legs rather than your back. Try to minimize running and treadmill.
Supplements for Your Joints
Glucosamine Sulfate (GS) is a biochemical that is already in your joints. It is a rate- limiting nutrient that is essential to the repair and making of cartilage. Studies have shown that taking a minimum of 1500-2000 mg of GS per day for a minimum of six-eight weeks can decrease pain and other symptoms of arthritis. Side effects from GS are unusual.
I have found that GS seems to help active people who do not have DJD but do have kneecap pain or neck, back, ankle and hip pain involving the joints. GS does not benefit the muscles directly so it will only alleviate muscle spasm and pain if the muscles are flaring up due to a joint problem.
If you have a bad sprain of your ankle, knee or other joint, it is important to take pure glucosamine sulfate for at least eight weeks, as cartilage is very slow to build and heal. If you have arthritis, it is reasonable to take GS daily for an extended period of time.
If you have kneecap pain, consider starting your GS six weeks before your active season so it starts to build up the effect before you begin using your knees excessively. Continue the GS through your active season.
Other important nutrients for joint healing are vitamin C and zinc which can be found in a good multi-vitamin. Chondroitin Sulfate (CS) has been studied for arthritis of the knee and has been shown to be beneficial. It is found in most joint formulas that have glucosamine in them. The majority of CS comes from cow trachea and may not be a safe and pure source. CS is less well absorbed than glucosamine because of its large molecular weight. If you have bad arthritis, consider using a special type of CS, “low molecular weight” (at least 1,200 mg per day), along with GS.
Joint Evaluation
If you are having pain, swelling or limitation of movement, consider getting evaluated by a sports medicine or orthopedic physician. A combined exercise and nutritional supplement program along with proper shoe wear can be very helpful to maintain and improve the health of your joints.
For more information about glucosamine and arthritis, see
www.glucosamine-arthritis.org/glucosamine/index.html
– David Musnick, M.D. is a sports medicine and adult internal medicine physician with a holistic approach practicing in Bellevue, Wash. He is the co-author and editor of “Conditioning for Outdoor Fitness: Functional Exercise and Nutrition for Every Body,” (The Mountaineers Books, 2004), a complete book on exercise, nutrition.
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