Those of us regularly running, cycling or lifting weights know how good and virtuous it makes us feel afterwards.
But we might also know that all this repetition can put strain on our weight bearing joints such as knees and ankles. This can result in joint pain that impairs performance, or even kicks us to the side lines for a while.
The Role of Cartilage
This pain is generally down to cartilage damage in the joints.
Cartilage acts as a shock absorber within the joints, reducing friction and preventing damage to the bones. It helps support our weight as we move around; bending, running or stretching.
When this cartilage gets damaged due to constant overuse (or starts to diminish as we age, causing osteoarthritis), it can cause the bones to rub together, which, as you can imagine (or may already know) is very painful. You might also experience swelling, stiffness and a reduced range of movement in the affected joints.
Sadly, damaged cartilage cannot heal as quickly as damaged skin or muscles as it doesn’t contain many blood cells to directly supply it with the nutrients it needs to recover.
But, step forward, glucosamine!
What is Glucosamine?
Glucosamine is a naturally occurring substance found in cartilage and also in the fluid that keeps joints well-oiled – called synovial fluid. It’s also found in the parts of our joints that keep everything held together; the ligaments that connect bones to bones, and the tendons that connect bones to muscles.
Studies have found that taking 1,500 mg of glucosamine a day can deliver the same benefits to those with damaged cartilage and painful joints as anti-inflammatory pain killers. And an even bigger bonus is that glucosamine supplements don’t cause stomach problems like anti-inflammatories can over long periods of use.
The glucosamine, found in sports supplements, has been proven to travel from the stomach to the joints, where it’s needed. Studies have also shown significant improvements in knee pain and freedom of movement in those suffering sports related joint damage and osteoarthritis.
Glucosamine supplements have also been shown to reduce the progression of joint pain and damage with continued use. Flooding the body with high levels of glucosamine (1,500 mg per day) clearly has advantages.
Glucosamine Supplements
Glucosamine can be manufactured into supplements using the concentrated levels found in the shells of shellfish. Vegan and vegetarian glucosamine supplements can also be produced, using plant based alternatives to shellfish; but they can be more expensive.
There’s also evidence to suggest that glucosamine can have an even more positive effect on joint pain if it’s combined with chondroitin. Chondroitin is an important structural component of cartilage and helps prevent joints from over-compressing due to its stretchy nature. It’s often added to glucosamine supplements and is also made primarily from shellfish. Vegetarian chondroitin is difficult to come by.
So, given all this robust science, and the fact that there are no known side effects, we think trialling a glucosamine and/or chondroitin supplement is definitely worth it. Especially if you’re experiencing joint pain and it’s disrupting your sporting prowess.
As with all supplements, give it a go for three months and see how you get on!
