Osteoarthritis
Wear and tear on joints—or is it? Osteoarthritis involves cartilage breakdown, but inflammation plays a bigger role than once thought. Not just aging—obesity, injury, and genetics matter. Often slowed with the right interventions.
What Happens in OA
Cartilage Breakdown
Protective cartilage wears away. Bones rub together. Pain and stiffness result.
Bone Changes
Bone spurs (osteophytes) form. Bones thicken. Joint deformity can occur.
Inflammation
Synovium becomes inflamed. Drives progression. Not just mechanical wear.
Muscle Weakness
Surrounding muscles weaken. Less joint support. Accelerates damage.
Risk Factors
Modifiable
- Obesity: Each pound = 4lbs knee pressure
- Joint injury: Increases OA risk 3-4x
- Overuse: Repetitive occupational stress
- Muscle weakness: Less joint protection
- Inflammation: Metabolic syndrome link
Non-Modifiable
- Age: Risk increases with age
- Sex: More common in women after 50
- Genetics: Family history matters
- Joint alignment: Bowlegged/knock-kneed
Supportive Nutrients
Glucosamine
Cartilage building block. Mixed evidence but many benefit. 1500mg daily. Sulfate form.
Chondroitin
Cartilage component. Often combined with glucosamine. 800-1200mg daily.
Collagen
Type II for joints. Hydrolyzed for absorption. 10g daily studied. UC-II different mechanism.
Omega-3 Fatty Acids
Reduces joint inflammation. 2-3g EPA+DHA daily. Helps pain and function.
Vitamin C
Essential for collagen synthesis. Antioxidant. 500-1000mg daily.
MSM
Sulfur for connective tissue. Anti-inflammatory. 3-6g daily.
SAM-e
Comparable to NSAIDs in studies. Supports cartilage. 400-1200mg daily.
Curcumin
Potent anti-inflammatory. Enhanced absorption forms. 500-1000mg daily.
Boswellia
Anti-inflammatory herb. AKBA extract most studied. 100-250mg daily.
Exercise & Movement
Low-Impact Aerobic
Walking, swimming, cycling. 150 min/week. Maintains joint health.
Strength Training
Builds muscle support. Reduces joint load. 2-3x weekly.
Range of Motion
Prevents stiffness. Gentle stretching. Daily is ideal.
Aquatic Exercise
Water supports joints. Allows more activity. Warm water soothing.
Tai Chi/Yoga
Balance and flexibility. Mind-body benefits. Proven OA benefits.
Physical Therapy
Personalized program. Correct movement patterns. Highly recommended.
Treatment Options
Weight Loss
Most effective intervention. 10% loss = 50% symptom reduction. Reduces inflammation too.
Topical NSAIDs
Diclofenac gel. Local effect. Less GI side effects. Hands/knees especially.
Injections
Corticosteroids (temporary). Hyaluronic acid (lubrication). PRP (regenerative).
Bracing
Unloader braces for knee OA. Shifts load. Can delay surgery.
Joint Replacement
When conservative fails. Knee/hip most common. 20+ year lifespan.
Heat/Cold Therapy
Heat for stiffness. Ice for acute pain. Simple and effective.