What’s Best For Knee Pain

How Effective Are Krill Oil Supplements For Knee Pain

Krill oil supplements can produce a significant improvement in knee pain and knee stiffness within a week. Krill oil supplements have also been shown to reduce the amount of pain-killing rescue medication such as paracetamol and ibuprofen needed.

A study involving 50 people with knee joint pain compared the effects of taking either 2g krill oil per day, or an identical placebo, for one month. Those taking krill oil showed more improvements in knee pain and stiffness than those taking placebo and, when other factors such as age, weight and lifestyle were taking into account, krill oil also significantly reduced the effects of knee pain on sleeping, standing and the range of movement in both knees compared to placebo.

As krill are an important food source for marine animals such as baleen whales, Antarctic Fur Seals and Adelie penguins, its important to select a supplement derived from sustainable sources that do not impact on these feeding grounds. Sustainably derived krill oil will have an on-pack endorsement from an organisation such as the is an international, non-profit organisation that works to safeguard seafood supplies for the future.

Krill Oil Supplements For Knee Pain

Krill are a tiny, shrimp-like crustaceans found in all the oceans of the world. They feed on microalgae from which they obtain omega-3 fatty acids and two antioxidant pigments, astaxanthin and canthaxanthin. These pigments are produced by algae to protect them from ultraviolet light and, when these algae and shrimps are eaten by wild flamingos, give them their attractive pink plumage. Without them flamingos would be grey. These carotenoid pigments, which also cause shrimps, prawns and lobsters to turn red when cooked, are the reason why krill oil has such a vibrant, crimson colour.

How Are Knee Problems Diagnosed

In addition to a complete medical history and physical exam, other tests for knee problems may include:

• X-ray. This test uses invisible electromagnetic energy beams to make images of internal tissues, bones, and organs onto film.

• Magnetic resonance imaging . This test uses large magnets, radiofrequencies, and a computer to make detailed images of organs and structures within the body can often determine damage or disease in a surrounding ligament or muscle.

• Computed tomography scan . This test uses X-rays and computer technology to make horizontal, or axial, images of the body. A CT scan shows detailed images of any part of the body, including the bones, muscles, fat, and organs. CT scans are more detailed than general X-rays.

• Arthroscopy. A minimally-invasive diagnostic and treatment procedure used for conditions of a joint. This procedure uses a small, lighted, optic tube , which is inserted into the joint through a small incision in the joint. Images of the inside of the joint are projected onto a screen used to evaluate any degenerative or arthritic changes in the joint to detect bone diseases and tumors to determine the cause of bone pain and inflammation.

• Radionuclide bone scan. A nuclear imaging technique that uses a very small amount of radioactive material, which is injected into the patient’s bloodstream to be detected by a scanner. This test shows blood flow to the bone and cell activity within the bone.

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Common Injuries That Physical Therapists Treat:

Recovering from almost any knee injury

Most knee injuries will improve faster with a PT. A physio can help you recover from a meniscus tear, a ligament tear, a sprain, tendinitis You name it!

The recovery process focuses on reducing pain and strengthening your muscles. This is how PTs make sure you get back on track as soon and as safely as possible.

Recovering from knee surgery

Physical therapy is key before and after knee surgery.

First, a therapist will prepare your lower leg for the surgery. The goal is to have as much strength as you can before going into the OR. This will help you recover faster.

Afterward, the physio will treat your painful knee and help you regain your range of motion.

Chronic knee pain

Chronic pain in the knee can be a consequence of osteoarthritis. Repetitive knee injuries, like bursitis or sprains, can also cause this.

And, according to studies, physical therapy is the most effective treatment for chronic knee pain.

Exercises To Reduce Knee Pain

Knee pain is one of the most common orthopedic conditions for which people seek medical treatment. It includes pain felt behind and around the knee cap, especially during activities like stair climbing, squatting, running, and walking while carrying a heavy load. Knee pain can prevent you from participating in your favorite activities and performing daily tasks. Without proper treatment, it can linger for years.

Knee pain can be caused by a variety of factors, some of which include knee stiffness, incorrect positioning of the knee cap at rest or with movement, flat feet, improper exercise form, and weakness of the muscles that control the hip and knee.

A physical therapist can work with you to address your knee pain. After an evaluation, a physical therapist will design an individualized comprehensive treatment program to address the specific factors causing your knee pain. You can contact a physical therapist directly for an evaluation.

To find a physical therapist in your area, visit Find a PT.

These exercises are proven by research to reduce pain and improve your ability to participate in the activities you love.

Consult your health care provider before starting these exercises to determine if they are right for you. If you experience any symptoms such as pain, shortness of breath, or dizziness at any time, you should stop immediately. These exercises are provided for educational information only.

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What Exercises To Avoid When You Have Hurt/ Bad Knees

There are certain exercises that will place more stress on your knees. Now the knee joint is quite a complicated joint. You have the femur and tibia, and you also have the kneecap in the front. Different exercises will add stress to either one of these areas of the knee.

For instance- the kneecap will have a lot of pressure on the joint when you are doing a knee extension machine at the gym, but this exercise is typically fine for the rest of the knee joint.

If you have osteo-arthritis of the knee joint – then you will want to avoid deep squatting, lunging, and jumping type exercises. These exercises are not necessarily bad, but they will add stress to your knee joint, especially if performed incorrectly. Here is a great reference article to check out if you would like to explore incorporating some of these exercises correctly into your recovery plan

Does your knee pop or click during exercise, or even daily activities? Not sure if you should be concerned or not? Then be sure to read our other knee blog: Should I be Worried My Knee Pops or Clicks

What Natural Home Remedies Relieve Knee Pain

Over-the-counter pain medications can frequently alleviate the pain. If someone is taking these medications on a regular basis, he or she should see a health care professional to evaluate the knee pain for proper diagnosis and to avoid the potential side effects of chronic medication use.

The RICE mnemonic is often helpful, especially for minor injuries:

Rest: Rest the joint, and take a break from your usually activities involving the knee joint.

Ice: Applying ice can help with pain and inflammation.

Compress: A compression bandage can help prevent swelling and help knee alignment. It should not be tight and should be removed at night.

Elevate: Elevation can help with swelling and resting of the knee.

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Hydrolysed And Unhydrolysed Collagen Supplements

The form of collagen found in joints is found in the diet, particularly in meat. The collagen used in supplements is either derived from marine sources , or from animals cartilage . Marine collagen peptides have a higher concentration of the amino acids needed for the production and repair of human cartilage .

Supplements can contain collagen in its original state , or in a hydrolysed or solubilised form.

• Unhydrolysed collagen contains large collagen molecules which must first be digested before they can be absorbed and used in the body.
• Hydrolysed collagen is in a body-ready form as it is pre-digested by protease enzymes to release small fragments that are more easily absorbed and used.

When you take a hydrolysed collagen supplement, it is rapidly absorbed into the circulation from which it is extracted by cells that need these building blocks and cartilage where it acts as a signal to trigger the synthesis of new collagen fibres.

As well as supporting joint health, collagen supplements have benefits on skin suppleness, elasticity and hydration to reduce the formation of skin wrinkles. Collagen also offers benefits for people with thinning bones as it is a bone scaffold protein on which calcium salts are laid down.

Will A Diet Of Fruits Vegetables And Fiber Help My Knee Pain

The different types of foods that could help knee osteoarthritis is something that I cover in many articles on this website. Lets get to some introductory research that will help us understand the role of fruits, vegetables, and fiber.

In the April 2019 issue of the European medical journal Maturitas which deals with the subject of Menopause, research led by the University of Wollongong in Australia examined the effect of dietary phytochemical intake from foods on osteoarthritis.

Quick notes:

• A phytochemical is a compound that plants have that protect them from fungus or insects or anything that may harm the plant. In humans, this is a term given to the chemicals in certain plant foods that may be beneficial to us. Examples are below.
• Among the phytochemicals are a group called the polyphenols. Examples of these plant chemicals are listed below.

The researchers of this study, while warning that there is not enough research to make a strong recommendation on what types of phytochemicals may be beneficial, did suggest that:

• Dietary polyphenol intake from foods may slow the progression of osteoarthritis via decreased inflammation and reduced cartilage degradation.

Lets take a quick look at strawberries with a summary from my article Can strawberries help with joint pain?

Above we also discussed oxidative stress

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How Effective Are Boswellia Supplements For Knee Pain

Boswellia improvess pain, stiffnees, flexion, swelling, and increases walking distance in people with osteoarthritis of the knee. Research shows that Boswellia is at least as effective as the prescribed NSAID, valdecoxib for treating osteoarthritis. Improvements in knee pain are usually seen within 7 days, and continue to improve over several months. Benefits can also last for one month after stopping Boswellia. Boswellia and turmeric together have a synergistic effect that is more successful in treating knee pain than the prescribed pain killer, celecoxib.

What You Need To Know

• The most common causes of knee pain are related to aging, injury or repeated stress on the knee.
• Common knee problems include sprained or strained ligaments, cartilage tears, tendonitis and arthritis.
• Diagnosing a knee injury or problem includes a medical examination and usually the use of a diagnostic procedure such as an x-ray, MRI, CT scan or arthroscopy.
• Both non-operative and surgical treatment options are available to treat knee pain and problems depending on the type and severity of the condition.

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How To Get Moving Every Day

In addition to physical therapy, its critical to incorporate regular exercise into your daily routine.

Joints are built to move, says Dr. Day. The evidence shows that people who are least active have more arthritis pain than people who do some form of exercise. Choose lower-impact activities, such as bicycling, swimming or exercising in a pool.

Research: Fruits And Vegetables Do Help Knee Pain But How

A 2017 study from The Journal of Nutrition, Health & Aging did make a positive connection between the consumption of fruits and vegetables. The question was how? The answer it may all be in your mind.

The research team hypothesized that higher fruit and vegetable consumption might be associated with the severity of knee pain lower prevalence of severe knee pain by affecting pain perception in the knee joint. So they investigated the relationship between self-reported knee pain and the consumption of fruits vegetables, carotenoids, and vitamin C and self-reported knee pain.

In this study, the patients told the doctors how much their knee hurt on a standardized scoring system. Then they ate a diet rich in food and vegetables. Here are the results:

• Standardized pain scored of knee pain decreased significantly with increasing fruit and vegetable intake.
• The longer the people of the study stayed on the diet, the better their knees felt.

What the researchers questioned was the question, did these people knees hurt less because of the diets specific impact on their knees or did the people of this study, because they were eating better, simply feel better overall? To the person the diet is helping, it does not matter.

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Best Overall: Ezyfit Knee Brace Support Dual Stabilizers & Open Patella

• Open spot for the patella

• Side stabilizers

• Velcro may be slightly uncomfortable to some

• Not machine washable

The EzyFit knee brace covers all of your bases. It has anti-slip straps that are bi-directional and can keep the brace in place for long periods of time. It has an open spot at the patella, which is great for relieving any symptoms of tendonitis or patellofemoral-related pressure or pain. Its also ideal for those who are working past injuries or need support on their journey to recovery after surgery.

Its made of neoprene, nylon and polyester, which makes it super easy for both washing and wearing. It also comes in three different sizes that truly fit a wide range of people.

Material: Neoprene, nylon, and polyester | Fit: Adjustable, comes in three different sizes | Feel: Soft and secure enough to exercise and workout in

Best Unloader Brace: Brace Align Osteoarthritis Unloader Adjustable Rom Stabilizing Knee Brace

• Varus-valgus corrector that tailors to you needs

• Metal hinge adjustable with tools only

• May be too heavy-duty for minor injuries/needs

The goal of unloader knee braces is to shift pressure off of the injured part of your knee. This one is completely adjustable and features a varus-valgus correction that allows you to tailor it entirely to your knee. It also has an adjustable dial and flexion sliders, both of which work to add stability and support.

Material: Non-slip fabric | Fit: Adjustable | Feel: Open, flexible feel minimal fabric padded under metal braces

• 3D knitting technology that provides stable pressure for knee

• Suitable for sports

• No patella or back hole

• Completely covered material may not be comfortable for everyone

If youre thinking of trying a knee brace for the first time, McGahee says that sleeves are the place to start, especially if you arent sure if the knee brace is for you. Start with a sleeve since they are usually very cheap and if it helps, great, says McGahee, adding that if it doesn’t help, you haven’t wasted a ton of money.

This brace is made of anti-slip silicone so you dont have to worry about it moving around. It evenly distributes pressure in order to reduce swelling and inflammation while improving blood flow.

Material: 65% Nylon, 20% latex, and 15% spandex | Fit: Different sizes, snug fit | Feel: Durable elastic material provides flexibility and breathability

• Pull on-design may be difficult for some people to place on

• Hand wash only

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Foods That Help Reduce Joint Pain

Ben Franklin was right when he said: An ounce of prevention is worth a pound of cure. We agree, so our orthopaedic specialists encourage patients to adopt dietary and exercise habits that support strong bones and joints.

Your everyday routine can have a big impact on the health and longevity of your joints. For example, choosing foods that build bone density, strengthen connective tissue and reduce inflammation can help you prevent injuries and preserve your joints for a long, active life.

We often see patients who are curious about making lifestyle changes to reduce joint pain. Yet our orthopaedic doctors recognize that its hard to change everything at once. Therefore, taking a look at your diet is a great place to start.

Heres our take on 10 foods that may help reduce pain and increase mobility in the joints:

Knee Support For Osteoarthritis

The knees are one of the most common joints affected by osteoarthritis , which is a wearing down of the protective cartilage at the end of your bones.

Depending on the severity of arthritis, a variety of braces could be used, Minnis says. Mild OA may only require a soft brace or sleeve style brace, while people with moderate to severe OA may benefit from an unloader brace, which takes pressure off of the arthritic side of the knee joint.

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The Best Supplements For Knee Pain

Whether your knee pain is due to a sports injury or knee arthritis, the following supplements can reduce knee pain, knee stiffness and improve how your knees function in other words how well you can carry out every day activities like going up-and-down stairs, walking, getting in and out of the bath and even putting on your socks.

My knee joint

• Boswellia
• Cherry

I know these supplements can reduce knee pain from personal experience, from reviewing the published research, and from seeing an X-ray of my right knee taken after a ski fall. Apart from some laxity from damaged ligaments my joint space looks great with no obvious signs of osteoarthritis, which I attribute to long-term use of glucosamine and chondroitin, krill oil, and vitamin C.

For treating the knee pain due to damaged ligaments, I added in turmeric, collagen and ginger with excellent results.

Different supplements work for different people, however, depending on the genes you have inherited. Some respond to glucosamine alone, but in my clinical experience most people benefit from taking both glucosamine plus chondroitin.

Combination supplements that blend ingredients for a synergistic effect can tackle knee pain through different mechanisms.

If you are not getting the degree of pain relief you hoped for after 6 weeks, you can either swap to a different treatment or add in another supplement.