1. Maintain a Healthy Weight
Every extra pound of body weight places additional stress on your knees.
Even modest weight loss can reduce pain and improve joint function in people with osteoarthritis.
2. Stay Physically Active
Low-impact exercises help strengthen the muscles that support your knees.
Good options include:
- Walking
- Swimming
- Cycling
- Water aerobics
- Gentle strength training
Exercise is one of the most effective treatments for knee osteoarthritis.
3. Eat an Anti-Inflammatory Diet
Focus on foods such as:
- Fatty fish
- Olive oil
- Leafy greens
- Berries
- Nuts
- Beans
- Whole grains
These foods support overall health and may help reduce inflammation.
4. Get Enough Protein
Protein supports muscles, tendons, and other tissues that help stabilize the knee.
Choose healthy sources like:
- Fish
- Chicken
- Eggs
- Beans
- Lentils
- Greek yogurt
5. Stay Hydrated
Cartilage contains a large amount of water, and staying hydrated helps support normal joint function.
What About Collagen and Glucosamine?
Some studies suggest collagen peptides or glucosamine supplements may provide modest pain relief for some people with osteoarthritis.
However:
- Results vary between individuals.
- Benefits, if they occur, usually take weeks or months.
- They do not rebuild severely damaged cartilage.
Discuss supplements with your healthcare provider before starting them.
