Knee arthritis is a debilitating condition that affects millions worldwide. The knee pain, stiffness, and loss of mobility can severely impact your quality of life. But here’s the good news: there are effective, proven treatments to help manage knee arthritis and keep you moving. From dietary changes to cutting-edge regenerative therapies, this guide covers the five best treatments for knee arthritis to help you take control of your health and mobility.
What Diet is Best for Knee Arthritis?
Your diet plays a crucial role in managing the symptoms of knee arthritis. Anti-inflammatory foods can help reduce pain, swelling and stiffness in the joints while providing your body with the nutrients needed to support cartilage and bone health.
Focus on consuming whole, unprocessed foods rich in antioxidants, omega-3 fatty acids, and lean proteins. Leafy greens, berries, and nuts are excellent sources of antioxidants that fight inflammation. Fatty fish, like salmon, mackerel, and sardines are packed with omega-3s, which have been shown to reduce joint pain and inflammation. Incorporate healthy fats like olive oil and avocado into your diet while limiting inflammatory foods such as sugar, refined carbs, and highly processed foods. Additionally, consider adding collagen-rich foods, such as bone broth, to your diet. Collagen is a key component of cartilage and can help maintain joint integrity.
A study published in 2022 looked at the effects of a Mediterranean diet on pain and loss of function from knee arthritis. They specifically compared a Mediterranean diet to a low-fat diet. Both groups lost weight but those people in the Mediterranean diet saw a larger reduction in pain which was attributed to the anti-inflammatory foods they were adding into their diet including one serving of legumes, nuts and fish oil supplementation daily (1).
Does Hydration Have an Effect of Knee Arthritis?
Staying hydrated is essential for maintaining joint health and managing knee arthritis symptoms. Water helps keep the cartilage in your joints hydrated and acts as a lubricant to reduce friction during movement. Dehydration can worsen inflammation and make your joints feel stiffer, increasing discomfort.
One small study looked at the effects of mild dehydration and the perception of pain. They showed that just 24 hours of mild dehydration increased pain sensitivity. The dehydrated subjects tended to catastrophize the pain sensations and had a higher level of baseline pain sensitivity (2).
As a general rule, aim to drink at least half your body weight in ounces of water daily. For instance, if you weigh 150 pounds, aim for 75 ounces of water per day. This can vary depending on your activity level, climate, and individual needs. Avoid excessive consumption of sugary sodas, as they can worsen inflammation and contribute to overall dehydration.
What Are the Best Alternative Treatments for Knee Arthritis?
For those looking for alternatives to surgery, long-term medication use or steroid injections, regenerative medicine offers innovative and effective treatments for knee arthritis. Two of the most promising options are Platelet-Rich Plasma (PRP) therapy and Bone Marrow Stem Cell (BMC) therapy.
PRP Injections – Effective Treatment For Mild to Moderate Knee Arthritis
PRP is a solution of concentrated platelets made from the patient’s own blood. These platelets are packed with bioactive molecules that can decrease pain, reduce inflammation, and stimulate tissue regeneration. PRP offers a natural alternative to traditional treatments like steroid injections, which have been shown to damage cartilage and other joint tissues over time. PRP is particularly effective for patients with mild to moderate knee osteoarthritis and can serve as a powerful option to delay or avoid knee surgery.
Over the past two decades, a growing body of research has confirmed PRP’s safety and effectiveness in treating knee pain from osteoarthritis. Studies have shown that PRP provides longer-lasting relief compared to hyaluronic acid (gel) injections and steroid injections—without the harmful effects associated with steroids (3, 4, 5).
Bone Marrow Stem Cell Therapy – Effective Treatment for Moderate to Severe Knee Arthritis
Bone marrow stem cell therapy is an advanced, non-surgical treatment that uses the patient’s own bone marrow—rich in stem cells and healing growth factors—to repair damaged joint tissue. When injected into the arthritic knee, these cells can improve the health of the cartilage, reduce inflammation, and improve mobility and function. This treatment can be effective for patients with moderate to severe arthritis who want an alternative to knee replacement surgery.
Like platelet-rich plasma (PRP), bone marrow stem cell therapy has been shown in numerous studies to be both safe and effective for reducing arthritis-related knee pain. Injections can be delivered directly into the knee joint, as well as into bone marrow lesions in the femur and tibia (the bones above and below the knee joint) (6). In a study of patients with severe osteoarthritis and bone marrow edema who were surgical candidates, stem cell therapy helped most avoid knee replacement. In fact, many patients who had one knee surgically replaced and the other treated with stem cells reported preferring the stem cell-treated knee (7).
What Are the Best Supplements for Knee Arthritis?
Supplements can play a significant role in managing knee arthritis by reducing inflammation and supporting cartilage health. Here are some of the most effective supplements for knee arthritis:
- Glucosamine and Chondroitin
These two compounds are often taken together to support joint health. Glucosamine helps repair cartilage, while chondroitin reduces inflammation and improves joint function. One study compared using this powerful supplement to celecoxib (an NSAID) and showed that they were about equal in reducing pain, stiffness, and joint swelling after 6 months in patients with painful knee osteoarthritis (8). - Turmeric (Curcumin)
Turmeric is a powerful anti-inflammatory herb. Its active compound, curcumin, has been shown to reduce joint pain and stiffness in arthritis patients. Taking a curcumin supplement with black pepper (piperine) enhances absorption and maximizes its benefits. One study directly compared 1500mg of curcumin to Diclofenac (an NSAID) to see which was superior for knee arthritis. They demonstrated that Curcumin had a similar efficacy to diclofenac but demonstrated better tolerance with less patients having gastric upset which is a common side effect with use of NSAIDS (9). - Collagen Supplements
Collagen peptides specifically Undenatured type II collagen or UC-II has been demonstrated in randomized, double-blind, placebo-controlled studies to decrease pain stiffness and improve physical function in those with knee osteoarthritis. These molecules are thought to modulate the inflammatory cascade specifically by influencing T regulatory cells (10).
Before starting any supplements, consult your healthcare provider to ensure they’re safe for you and won’t interact with any medications you’re taking.
What is the Best Exercise for Knee Arthritis?
Exercise is vital for managing knee arthritis, as it strengthens the muscles around the joint, improves flexibility, and reduces pain. The best exercises for knee arthritis are low-impact and do not overly stress the joints.
- Strength Training
Strengthening the muscles around the knee, especially the quadriceps, hamstrings, and glutes, can improve joint stability and reduce pain. Bodyweight exercises like seated leg lifts, bridges, and wall sits are great for beginners. Resistance bands and light weights can be incorporated as you progress. - Pilates Therapy
Pilates can be a beneficial, low-impact exercise for managing knee pain and improving function in individuals with arthritis. Pilates programs work by focusing on strengthening surrounding muscles and improving joint mobility in a controlled safe environment. We generally recommend starting with 1 on 1 sessions to learn the movements. - Non-Weight-Bearing Cardio
Engaging in activities like swimming, water aerobics, and cycling can help improve cardiovascular health without putting unnecessary pressure on your knees. Swimming, in particular, is an excellent full-body workout that supports joint mobility.
Each of these exercise modalities can decrease pain and improving function in patients with knee arthritis. Strength training, Pilates therapy and Aerobic exercise programs lasting 2-3 months at 3-5 sessions per week have all been shown to be effective. There are also studies looking at aquatic (pool) vs land-based programs that show comparable results (11).
Consistency is key when it comes to exercise. Starting by working with a physical therapist to develop a safe and effective strengthening routine is always recommended. Start slowly and gradually increase the intensity of your workouts as your strength improves. Always listen to your body and avoid exercises that cause pain.
The Bottom Line: Managing Knee Arthritis Effectively
Knee arthritis doesn’t have to limit your quality of life. With the right combination of diet, hydration, supplements, exercise, and regenerative treatments like PRP or bone marrow stem cell therapy, you can manage your symptoms and protect your joint health. While traditional treatments often focus on symptom relief, regenerative medicine provides a proactive approach by addressing the root cause of arthritis and promoting natural healing.
If you’re tired of living with knee pain and want to explore safe and effective alternatives to surgery or long-term medication use, contact us at Integrative Rehab Medicine. Our team specializes in personalized, non-invasive solutions to help you reclaim your mobility and enjoy a pain-free life.
References:
- Sadeghi A, Zarrinjooiee G, Mousavi SN, Abdollahi Sabet S, Jalili N. Effects of a Mediterranean Diet Compared with the Low-Fat Diet on Patients with Knee Osteoarthritis: A Randomized Feeding Trial. Int J Clin Pract. 2022 Jan 31;2022:7275192. doi: 10.1155/2022/7275192. PMID: 35685492; PMCID: PMC9159202.
- Bear T, Philipp M, Hill S, Mündel T. A preliminary study on how hypohydration affects pain perception. Psychophysiology. 2016 May;53(5):605-10. doi: 10.1111/psyp.12610. Epub 2016 Jan 20. PMID: 26785699.
- McLarnon, Michael, and Neil Heron. “Intra-articular platelet-rich plasma injections versus intra-articular corticosteroid injections for symptomatic management of knee osteoarthritis: systematic review and meta-analysis.” BMC musculoskeletal disorders 22.1 (2021): 550.
- Tavassoli M, Janmohammadi N, Hosseini A, Khafri S, Esmaeilnejad-Ganji SM. Single- and double-dose of platelet-rich plasma versus hyaluronic acid for treatment of knee osteoarthritis: A randomized controlled trial. World J Orthop. 2019 Sep 18;10(9):310-326. doi: 10.5312/wjo.v10.i9.310. PMID: 31572668; PMCID: PMC6766465.
- Yoshioka, Tomokazu, et al. “The effectiveness of leukocyte-poor platelet-rich plasma injections for symptomatic mild to moderate osteoarthritis of the knee with joint effusion or bone marrow lesions in a Japanese population: a randomized, double-blind, placebo-controlled clinical trial.” The American Journal of Sports Medicine 52.10 (2024): 2493-2502.
- Kim JD, Lee GW, Jung GH, Kim CK, Kim T, Park JH, Cha SS, You YB. Clinical outcome of autologous bone marrow aspirates concentrate (BMAC) injection in degenerative arthritis of the knee. Eur J Orthop Surg Traumatol. 2014 Dec;24(8):1505-11. doi: 10.1007/s00590-013-1393-9. Epub 2014 Jan 8. PMID: 24398701.
- Hernigou P, Auregan JC, Dubory A, Flouzat-Lachaniette CH, Chevallier N, Rouard H. Subchondral stem cell therapy versus contralateral total knee arthroplasty for osteoarthritis following secondary osteonecrosis of the knee. Int Orthop. 2018 Nov;42(11):2563-2571. doi: 10.1007/s00264-018-3916-9. Epub 2018 Mar 27. PMID: 29589086.
- Hochberg MC, Martel-Pelletier J, Monfort J, Möller I, Castillo JR, Arden N, Berenbaum F, Blanco FJ, Conaghan PG, Doménech G, Henrotin Y, Pap T, Richette P, Sawitzke A, du Souich P, Pelletier JP; MOVES Investigation Group. Combined chondroitin sulfate and glucosamine for painful knee osteoarthritis: a multicentre, randomised, double-blind, non-inferiority trial versus celecoxib. Ann Rheum Dis. 2016 Jan;75(1):37-44. doi: 10.1136/annrheumdis-2014-206792. Epub 2015 Jan 14. PMID: 25589511; PMCID: PMC4717399.
- Shep D, Khanwelkar C, Gade P, Karad S. Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: a randomized open-label parallel-arm study. Trials. 2019 Apr 11;20(1):214. doi: 10.1186/s13063-019-3327-2. PMID: 30975196; PMCID: PMC6460672.
- Lugo JP, Saiyed ZM, Lane NE. Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study. Nutr J. 2016 Jan 29;15:14. doi: 10.1186/s12937-016-0130-8. PMID: 26822714; PMCID: PMC4731911.
- Raposo F, Ramos M, Lúcia Cruz A. Effects of exercise on knee osteoarthritis: A systematic review. Musculoskeletal Care. 2021 Dec;19(4):399-435. doi: 10.1002/msc.1538. Epub 2021 Mar 5. PMID: 33666347.
