chiropractor Aaron Rossi, of Marietta, Georgia—an important compensation for the time we sit with knees and hips fl exed.


Ways to Lower Pain Levels Consider the right supplements. Obtaining 1,000 milligrams daily of calcium and 600 international units of vitamin D is es- sential for bone health, according to the National Institutes of Health; consider taking a supplement if the diet is not adequate. In addition, study-proven options that reduce joint pain in the knees and hips include glucosamine and chondroitin, S-adenosyl- L-methionine (SAMe) and avocado soybean unsaponifi able.


T e benefi ts of bodywork. A massage can loosen up tight mus- cles and realign structural issues in the knees and hips while also lowering stress-producing cortisol and raising levels of pain-re- ducing serotonin. A study at Canada’s McMaster University found that massage works on the cellular level to reduce infl ammation and promote the growth of new mitochondria in muscles. Useful styles are Swedish, deep tissue, myofascial release and shiatsu. Ask for references from friends, medical practitioners, fi tness centers and natural health stores or fi nd online a certifi ed practitioner with at least 500 hours of training.


Try acupuncture. A new meta-study of 39 studies with 20,827 pa- tients concluded that acupuncture eff ectively reduces pain for as long as 12 months, and the National Institutes of Health endorses it for knee pain. “It is believed to stimulate the nervous system and in turn, the way the brain registers pain signals,” says acupunctur- ist Daryl T uroff , at the Yinova Center, in New York City. Find an acupuncturist at nccaom.org/fi nd-a-practitioner-directory.


Supplements for Suppleness Glucosamine and chondroitin. Research suggests this combo re- lieves pain, improves joint mobility and slows arthritic damage to the joints. One study found it benefi ts up to 70 percent of people with knee arthritis, and a large multinational trial found the mixture to be as eff ective at reducing pain, stiff ness and swelling in knee osteoarthritis as the nonsteroidal anti-infl ammatory drug (NSAID) celecoxib. It appears most suited for treating moderate to severe pain and takes two months to take eff ect.


SAMe. T is naturally occurring S-adenosyl-L-methionine molecule builds strong joints by delivering sulfur to cartilage, and research shows it may be as eff ective as aspirin and ibuprofen at improving joint function. It takes a month to take eff ect, but doesn’t have the side eff ects of NSAIDs. It’s also been shown to lower depression.


Avocado soybean unsaponifi able (ASU). Routinely used to treat osteoarthritis in Europe, ASU improves symptoms of hip and knee osteoarthritis (OA) and reduces or eliminates the use of NSAIDs, a meta-analylsis concluded; it also appears to reduce OA’s progression.


Consult a chiropractor. People with osteoarthritic knees that underwent two weeks of chiropractic knee adjustments had sub- stantially less pain, better mobility and fewer grinding and click- ing sensations in the knees, reported a study in T e Journal of the Canadian Chiropractic Association. In a small study in the Journal of Manipulative and Physiological T erapeutics, four out of fi ve pa- tients with hip arthritis noticed improved symptoms aſt er nine or fewer chiropractic treatments. Many chiropractors off er not only spinal adjustments, but also a range of treatments from exercises to prolotherapy.


Explore injection therapies. Known as regenerative medicine, these therapies use injections in the knee or hip to naturally stimulate the body to produce collagen and rejuvenate tissue. In a British Medical Bulletin meta-study, 82 percent of patients with mild to moderate osteoarthritis of the knee were satisfi ed with prolotherapy, which uses dextrose injections. Platelet-rich plasma injections use centrifuged platelets from the patient’s body, and have been used by athletes like Tiger Woods and Rafael Nadal to treat sports injuries.


Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.


October 2020 21


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