Are you suffering from osteoarthritis? In that case, a condition might arise where the cartilage in the knee joint starts degenerating. Osteoarthritis begins by affecting this smooth articulate cartilage and slowly getting beyond it and into the bones. The cartilage could have areas of less thickness or there could be a complete loss of the same.
How will you know if you have a damaged knee cartilage? Well, there are several symptoms to notify you about it. First of all joint stiffness. Inflammation of the affected area. Sore and tender knee joint. Restricted movement of the knee joint as the damage progresses. In case the damage has reached the level of maximum severity, your knee joint might appear bruised due to bleeding in the joint.
It might happen if you lead a sedentary lifestyle. No exercise, no movement and hence damage and depletion of the cartilage. Other than these a poorly nutritious diet, unstable joints and certain medications might also lead to damage to the knee cartilage. This might lead you to think how to rebuild cartilage in knees naturally? Don’t worry, below there are answers to your question.
- 1 8 Best Supplements For Knee Cartilage Repair
- 2 7 Knee Cartilage Regeneration Home Remedies
- 3 4 Best Exercises For Knee Cartilage Damage
- 4 Knee Cartilage Damage Treatment Types (With And Without Surgery)
8 Best Supplements For Knee Cartilage Repair
Along with the regular diet, below are mentioned few foods and supplements for knee cartilage repair.
1. Eicosapentaenoic Acid
Inflammation causes to discomfort, doesn’t it? So, one way to keep them at bay is by adding essential fatty acids to your diet. According to a recent study in Britain, fish oils and omega 3 fatty acids help in lubricating your joints. Oils in fishes like tuna, salmon have EPA or eicosapentaenoic acid which helps in checking inflammation and bringing it under control.
Antioxidants are useful as anti-inflammatory substances as well. You could use the seed extract of grapes which contain proanthocyanadin. This chemical damages and blocks harmful oxygen molecules and in turn shuts off the body’s inflammation mechanism. It even works for rheumatoid arthritis as grape seed extract can reduce the body’s autoimmune responses and allergic reactions.
Synovial membrane cells as well as the fluid require both protein and sugar molecules to conduct their basic metabolism.
Glucosamine sulphate helps in nourishing the cells by providing the same. In case you are wondering does glucosamine work for knee pain, Glucosamine helps in the synthesis of the knee cartilage. According to a research it also happens to be responsible for stimulating the production of HA or hyaluronic acid in synovial fluid.
Thus it increases the power of synovial fluid as a potential lubricant and shock absorber.
4. MSM or Methylsulphonylmethane
It is a very important component in the cellular proteins. Often it is suggested to combine glucosamine and MSM to get better results.
is an extremely potent supplement that increases the thickness of the cartilage along with preventing further damage to the knee cartilage. It can also regulate pain signals. However it might take weeks before you see results.
Often used along with glucosamine, this supplement helps in protecting the knee cartilage as well. The combination is also one of the best supplement for knee cartilage.
Vitamin D can help by reducing the damage and by protecting the knee by acting as a shield. Vitamin C and vitamin E are protective vitamins as well. Vitamin E helps by preventing the premature cell death. These are the best vitamins for knee pain.
Important source of vitamin C are oranges, lemon, citrus fruits and vitamin C supplements. Important sources of vitamin D are fish oils, cheese, soy milk, cereal, sunlight, liver of beef, yolk of egg etc. You could ask your physician to prescribe you some vitamin D tablets too, if required. Important sources of vitamin E are almonds, sweet potato, spinach, avocado, sunflower seeds, wheat germ, palm oil etc.
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8. Hyaluronic Acid
Speaking of hyaluronic acid or HA, brown has is the storehouse of the same. Hyaluronic acid is a potent lubricant and is used in treatment of knee cartilage depletion in most cases.
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However, you should always check with your dietician and physician so as to which of the vitamins for joint pain and stiffness will be most effective and less likely to cause you negative reactions in order to stay on the safer side.
7 Knee Cartilage Regeneration Home Remedies
Well, supplements are surely the best way to imbibe the proper nutrients in your diet but, a little knowledge about these everyday food items packed with beneficial ingredients, does not hurt. Especially when these food items help your system repair and rebuild the knee cartilage.
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It is always recommended to immediately visit a doctor or your physician in case your body shows these symptoms. However, in case you are wondering how to build cartilage in knee naturally, you could definitely use some home remedies and supplements to repair the damage and to prevent it from further complications.
Like it has been mentioned earlier, are packed with vitamin C that helps in producing collagen that is essential for repairing the knee cartilage. Vitamin C also helps in cellular healing that further rebuilds the knee cartilage.
These are two way helpers. Firstly it has anti-inflammatory properties that can reduce the joint inflammations and secondly it has high protein content that helps in the synthesis of collagen. This way it helps in regeneration of the knee cartilage and also relieves you off the inflammatory discomfort. In case you are looking for supplements for knee pain from running, Legumes are apt with the high protein content and anti-inflammatory properties.
3. Green Tea
Green tea is an important source of Antioxidants. Every body knows how potent green tea is when it comes to protecting youth and detoxification. Important components of green tea like polyphenols, catechinsare said be effective in protecting and rebuilding knee cartilage.
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It has anti-inflammatory properties along with being an important source of antioxidants. Recent research says that pomegranates help in expressing the various mediators that help in the regeneration process of knee cartilage.
Like almonds, sesame seeds etc are a great source of magnesium. In case you are trying make your body absorb hyaluronic acid which is increases the lubricating power of the Synovial fluid, you need to add magnesium because this element helps the body to absorb HA.
6. Pumpkin Seeds
Pumpkin Seeds aid the body in the production of hyaluronic acid which helps in lubricating the joints and regenerate the knee cartilage.
7. Brussels Sprouts
Brussels sprouts are a major source of vitamin K that maintains bone and joint health. Along with a little bit olive oil, which is a potent anti-inflammatory oil, it becomes a powerful food that can repair the knee cartilage.
It is important to know that, with help of food and supplements for joint pain and stiffness alone, you cannot fully repair your knee cartilage and get rid of arthritis. There are many treatment options that will aid in the process.
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4 Best Exercises For Knee Cartilage Damage
Diet is an important part of healing naturally but, the role exercises cannot be refused. Here are few exercises that you need to do in order to repair the knee cartilage, do watch the video on best knee exercises below:
1. Heel slide
Bend your knee and lie down, make sure your feet touches the ground. Now, slowly keep sliding your heels towards your buttock and back. Do not overdo. Gradually increase the number.
2. Flex And Extend –Simple one
Sit on a chair with your feet slightly above the ground level. Start bending your knee and extending it as far as you can. Repeat it 15-20 times daily.
3. Calf Stretch
Stand at a distance from the wall. Bend one leg in front of you and stretch the other behind. You need to hold it for 30 seconds. Do it alternatively for each leg.
4. Leg Extensions
Sit on a chair with a small stool placed right beside it. Place your heel on the stool in a comfortable position and place a towel (rolled up). Stretch your leg as far as you can. Be careful, in case it gets painful, stop it immediately. Gradually increase the duration till it no longer pains.
It is best done under professional supervision. Exercises only will not cure the problem, it will aid the ongoing treatment process for better and faster results.
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Knee Cartilage Damage Treatment Types (With And Without Surgery)
Conservative treatment of knee cartilage refers to the non surgical way to treat damages in the knee cartilage. Some patients do exhibit considerable positive response to this type of treatment. It includes using NSAIDs, physical therapy and special injections (in specific cases) to treat the patient. Physical therapy can be done under supervision or at home depending on the severity of the damage.
However, not everyone responds to these conservative ways and treatments. They need the surgical treatment in order to solve the problem.
Surgery provides various options depending on the age of the patient, the lifestyle and the time that has passed since the injury.
The surgeon carefully drills holes under the damaged cartilage so that blood from the capillaries can clot in it. This forces the formation of a another layer of fresh cartilage which is however not that supple and strong. Patient might need further surgery in case the new one too degenerates.
It includes smoothing out of the damaged cartilage in order to prevent it from causing irritation to the adjacent body parts.
Undamaged and healthy cartilage from one area of the body is taken. It is then implanted on the damaged one. Not suitable for osteoarthritis. It is done when there is isolated damage in the cartilage most probably due to an accident or heavy injury.
Autologous Chondrocyte Implantation
Tiny piece of cartilage tissue from your body will be removed and taken to the lab. There, under supervision, more cells of the same type will be grown. About a month later, these dells will be implanted in your knee. These cells will proliferate to form healthy tissue.
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osteoarthritis is just one cause of damaged knee cartilages. There are many more causes of the same. For example stress in joints or excessive wear and tear. In case you are obese, this might be a good reason for the cartilage to be damaged. Secondly, in case your knee has encountered a heavy impact or a blow due to an accident, it might lead to damaging the knee joint and hence the cartilage too.