Advice from an osteoarthritis expert

Here’s how to protect your joints and what to do if you develop osteoarthritis.

More than 30 million Americans have osteoarthritis, which occurs when the cartilage in a joint breaks down. It’s most common in the knees, though it can strike the hips, hands, and other joints.

David Felson is director of the Clinical Epidemiology Research & Training Unit and professor of Medicine and Epidemiology at the Boston University School of Medicine. Felson, who received the Osteoarthritis Research Society International’s Lifetime Achievement Award in 2012, has led more than 100 osteoarthritis studies. He spoke with Nutrition Action’s Caitlin Dow.

Osteoarthritis 101

Q: Why is arthritis so difficult to treat?

A: There are two reasons. First, there’s a large mechanical component. The amount of load that you put across a joint is a major determinant of whether that joint gets damaged.

And then there’s inflammation, which does more damage to the joint. You have to try to deal with both things at once, so it’s very challenging to come up with therapies that are effective.

Q: What causes the inflammation?

A: It’s probably caused by damage to the joint from a mechanical injury. Inflammation is part of your body’s healing process, just like when you get a cut somewhere. The trouble is that the healing is going on at the same time as mechanical injury, so it’s like a repeat injury to the joint.

Q: Is the mechanical injury due to being overweight?

A: That’s some of it. It can also be due to an old injury. And some of it is because, as we get older, the mechanisms that prevent joint damage start to fail. Our muscles get weaker, our joints get more lax. The things we counted on as younger people to keep our joints from getting injured from a minor trauma just don’t work as well.

Q: Does poor alignment­ increase the risk of arthritis?

A: Yes. As you develop arthritis in the knee, it’s in a localized area. And as that area gets damaged, that part of the joint gets narrower. But the other part of the joint doesn’t narrow. It’s like you have half a sandwich with meat inside and the other half with no meat, so it’s thinner. That means that the whole leg becomes malaligned.

The minute you start to get malalignment, it’s a vicious cycle that feeds on itself. When one area is more stressed, you get more pressure in that area, and that causes further damage. That’s why being knock-kneed or bow-legged increases osteoarthritis risk.

Q: Can young people get arthritis?

A: Yes. There are two major ways that people in their 20s and 30s get knee arthritis. One is from having major knee injuries like surgery to repair a torn ACL or meniscus. The other group is young people who are very obese. We’ve only recently started to see arthritis at such young ages.

Q: Why are people who have a repaired knee injury at risk?

A: Well, the repair isn’t really a repair. Again, think of the joint as a sandwich. There are two slices of ham and a slice of cheese in the middle. The meniscus is the cheese, and let’s say that it’s torn. A surgeon goes in and removes a big piece of that cheese. You’re left with a hole in your sandwich. So the knee is put back together in a way that’s vulnerable.

Q: If you’ve had a knee injury, how can you reduce your risk of arthritis?

A: You can keep your weight down and do exercises that strengthen muscles but don’t damage the knee more. The trick is: if an exercise hurts your knee, find a different exercise. [See our previous post on the benefits of exercise for arthritis.]

Q: What can reduce the pain and progression of arthritis?

A: Exercise and physical therapy are effective in many studies. Weight loss is also extremely effective.

Q: Is that true for arthritis of the hip?

A: Osteoarthritis of the hip is less well studied, so we don’t know for sure. But it looks as if the same treatments that work—or don’t work­—for knee arthritis also work or don’t work for hip arthritis.

Q: What about osteoarthritis of the spine or hand?

A: It’s not clear whether most back pain is caused by osteoarthritis. But obesity has been linked to both back pain and arthritis of the hand, so it would make sense that keeping your weight down would help with both. And exercise is an effective way to prevent back pain. We don’t know much about other prevention strategies.

Q: What about diet?

A: We just published a paper that found that people who consumed the most fiber were less likely to develop arthritis of the knee or to have their knee pain worsen over time. But we need more studies and a clinical trial to know if fiber protects the knee.

Q: Why would fiber matter?

A: It may aid in preventing weight gain or maybe it promotes weight loss. It also might help by reducing inflammation throughout the body or by changing bacteria in the gut. It’s too early to say.


Q: Can supplements slow arthritis?

A: In rheumatoid arthritis, which is an autoimmune disease, we have a stable of effective treatments that have all gone through rigorous evaluation. With osteoarthritis, we have the Wild West. Many treatments are unregulated, and you don’t need strong evidence that a treatment works.

Q: Because they’re supplements, not drugs?

A: Yes. This is a situation where the market is millions and millions of people, so anyone who sells a product to those people is going to make lots of money. And it’s in their best interest to get people to believe their product works, even if it doesn’t.

Q: Glucosamine and chondroitin are popular supplements. Do they work?

A: No. There’s a company in Italy that makes glucosamine that is responsible for nearly all of the positive studies. Most other placebo-controlled trials, whether funded by government or industry, show no effect. And there’s nothing special about the compound that the Italian company sells.

The National Institutes of Health funded a very large study looking at the efficacy of glucosamine and chondroitin, taken together or separately. It’s the best evidence there is. And it found that neither one works.

Q: Didn’t that study report less pain in people with moderate or severe arthritis?

A: The study wasn’t designed to look at those subgroups, which makes that result questionable. Frankly, it’s shocking that it was published. But more importantly, other studies haven’t been able to replicate those results.

Q: Could the Italian company’s glucosamine work better because it’s paired with sulfate instead of hydrochloride?

A: No. There’s a lovely paper by a chemist that shows that glucosamine hydrochloride and glucosamine sulfate are indistinguishable once they get past the stomach. The sulfate and the hydrochloride come off and you’re left with just glucosamine. It’s exactly the same chemical.

Q: Do you tell your patients not to take glucosamine and chondroitin?

A: I have patients who have said to me, “Look, that stuff really helps me.” If buying it isn’t making them poor, then I go with it. Osteoarthritis isn’t an easy disease to treat. But the evidence suggests that neither glucosamine nor chondroitin is effective at all.

Q: Does MSM work?

A: I haven’t seen any convincing evidence to support its use.

Q: And vitamin D?

A: Multiple trials have all shown no benefit.

Q: And capsaicin?

A: There is some evidence that it’s effective as a topical rub. But you have to be careful not to rub your eyes after applying it, because it burns.

Q: And fish oil?

A: Fish oil has omega-3 fatty acids, which are anti-inflammatory, and that’s important for osteoarthritis. But in one large and well-done trial from Australia, people who got a low dose of fish oil—450 milligrams of EPA plus DHA a day—reported less pain than those who got a high dose—4,500 mg a day.

Q: What could explain that?

A: The low-dose group also got an oil that was high in oleic acid. And oleic acid may also reduce inflammation. Would I discourage patients who want to take fish oil because they think it might help their arthritis? No. I think fish oil has substantial promise.

Q: How about ASU, or avocado soybean unsaponifiables?

A: There was one big trial in France years ago, and ASU was approved as a drug there to treat painful arthritis. But the trial didn’t convince the FDA that ASU was effective, so it wasn’t approved as a drug here. It’s available over the counter, but I think that it probably doesn’t work.

Other Treatments

Q: Why did an expert panel recently recommend against arthroscopic surgery for arthritis?

A: Four beautifully conducted trials have randomly assigned people with knee arthritis to either get arthroscopic surgery or physical therapy. And in every single study, the arthroscopic surgery group did no better than the physical therapy group on any parameter. So arthroscopic surgery shouldn’t be done, though it is. That could be because it makes orthopedic doctors a good deal of money.

Q: Do other treatments help?

A: There are medical treatments that aren’t curative, but they’re effective. They include non-steroidal anti-​inflammatory drugs, or NSAIDs. And shots, especially corticosteroid injections, provide relief to lots of patients for a short period. Along with exercise and strength training, that’s the preferred regimen. But I think it’s likely that in the next year or two, other medical therapies may be approved.

Q: Like what?

A: One is an injected drug that was developed to basically block the pain sensation. It’s quite effective, and I think it will get approved and offer considerable pain relief to patients with osteoarthritis. And I think that the FDA may also approve a longer-acting cortisone-type shot that you’d get every few months. It looks like it would be helpful.

Q: How about stem cell treatments?

A: That’s a huge market in the United States. You can see billboards all over the place advertising the procedure.

You isolate stem cells from a patient’s fat or bone marrow. Then you concentrate the stem cells and inject them into the knees of the same patient to try to stimulate cartilage growth.

Q: Do they work?

A: Many orthopedists believe they do, and some trials are positive. But they’re tiny, and there’s a lot we don’t know. For example, if I take fat from you and inject your stem cells into your joints, I don’t know whether I’m injecting all stem cells or other substances as well.

If I give you a drug, I know what the active ingredient is. If I give you a stem cell injection, I’ve got no idea. And if I give myself my own stem cells, I don’t know if I’m getting the same thing that you got. The whole thing is unstandardized.

Q: What about platelet-rich plasma?

A: Another questionable treatment. An orthopedist draws a patient’s blood, then concentrates it and injects it into the joint. The platelets secrete chemicals that may promote cartilage regeneration. At least that’s the theory. Meta-analyses have shown some benefit, but many of us are skeptical. It’s not standardized, and there are no guidelines for its use. So it’s part of the cowboy story.

Q: The Wild West?

A: Right. Remember the situation: enormous market, huge potential profit, and a lot of suffering patients who are desperate to find something that might help.

Photo: © LMproduction/ Illustration: University of California San Diego School of Medicine.

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43 Replies to “Advice from an osteoarthritis expert”

  1. It sounds like fish oil is the most promising treatment for pain relief currently available. But since it’s a supplement and thus unregulated, how does one know which brand to choose that is most effective?
    And how high is “high” for oleic acid? Is it included in fish oil supplements or is it a separate supplement? Is there a particular type of oleic acid one should buy? Thank you for an informative article distinguishing fact from fiction.

    1. Because of the issues with regulation in the supplement industry, it’s hard to know what to buy. A good place to start is to look for products that have the U.S. Pharmoacopeia seal. If it does, you can be sure that the contents have been tested and the product contains what the label says.
      ConsumerLab also tests supplements, but the results are only available to subscribers.
      As for oleic acid, you don’t necessarily need to look for a supplement. It’s the primary fatty acid in olive, sunflower, and canola oils as well as almonds. The supplements that were used in the study provided about 4 grams of a sunflower and canola oil blend.

  2. Is there a limit to how many corticosteroid shots I can get? It’s been a year since I had my last shots in both knees. They always help me a lot and at 74 I am still active. AT 5′ 5″ , I weigh 115 pounds so that is not a problem and my muscles are in good shape, I think. I’m still clogging – walk every day and ride a stationary bike 5 days a week. I know I will probably need knee replacement at some point but am not ready yet – even though I am bone on bone in both knees.

    1. That’s great that you’re so active, Susie! Dr. Felson didn’t discuss the number of corticosteroid shots that someone can get and we can’t dole out medical advice. Your doctor would be the best source of information on that. Take care!

  3. Thank you for a clear and concise article, although there was no mention of vitamin C being used to treat arthritis. How helpful is vitamin C?

  4. This discussion seems lacking when it comes to osteoarthritis in hands. Many people who are not overweight and never injured their hands get disfigured fingers. Any comments on cause or remedy?

      1. Similarly, I have felt impressive results in my knees from Euflexxa (viscosupplement which contains hyaluronic acid)
        Unfortunately, beginning Jan 2018, Anthem Insurance discontinued covering the injections.
        I will continue additional treatments: exercise, PT, strengthening around knees & glutes, flexibility in hamstrings, home ultrasound with Rx antiflammtory creams like Ketoprofen/Pirox, eat turmeric, omega 3.

        Genuinely would appreciate thoughts & helpful suggestions regarding convincing Anthem to reconsider covering the useful Euflexxa injections. Thanks!

  5. I am 78 and a walking golfer. The motion of the golf swing puts a torque on the left knee. Recently I have experienced pain in that knee. X-rays show that I still have a little cartilage in that knee. I had a cortisone shot and that helped the pain somewhat, so that I can still play, although not to the level before the pain. This week I will begin treatments that involve the injection of Hyalgen into the knee. This aids in lubricating the joint. It is a 5-week process. I will advise you if it worked for me. The next alternative (As per the orthopedic surgeon) would be knee replacement. Hopefully this treatment will postpone that.

  6. Do you have any information on stem cell from umbilical cords? I’m considering going to a Dr. That uses this for arthritic knees. Thank you.

  7. I would like information on osteoarthritis of the feet, especially how to walk without my steps sounding like a beaver’s tail slapping water to warn of danger!

  8. I know it is a whole different disease when you talk about Rheumatoid arthritis or autoimmune disease, but I do wish you would differentiate between arthritis’s because my daughter has suffered since age 14 and many young people are victims.

  9. Why are people not commenting on eating a whole food plant based diet which is proven to decrease inflammation in the body? Lots of research has been done. At least try it before
    Invasive procedures.

  10. I have midfoot arthritis in both feet. Is there any effective treatment? It seems podiatrists, physical therapists, and doctors can’t do much to help. I continue to walk for exercise but find swimming less painful but not free from later pain. I use supportive shoes (Birkenstock), and Voltaren gel which helps take the edge off the pain at night. Shots do not help, and physical therapy, and hot or cold treatments aggravate it more.

  11. I have osteoarthritis in my feet. Walking is extremely painful. I walk awkwardly trying to avoid the pain. I know this is misaligning my body and causing more difficulties. What is the best type of exercise for me to do? Will walking cause more damage? Any suggestions to keep me mobile?

  12. I didn’t see any reference to the well-known “Placebo Effect.” May account for a large amount of the relief some feel. Make no mistake. This is a real documented effect.

  13. I, personally, am experiencing arthritic and spinal stenosis pain relief from “Golden Paste” – a combination of freshly ground turmeric, freshly ground black pepper and olive oil and water. My friend told me about this and I am a believer! I’m surprised I did not read any other comments about this. I believe in it!

    1. LInda, I have spinal stenosis, too. So aggravating because there is really nothing surgically available to help the condition. Injections help, but they wear off after a couple of weeks. Rhisotomy reduced pain a bit, but not as much as I had hoped for. Is this “Golden Paste” something you purchase at a health store….or is it something you put together on your own? How do you take it?

      1. Randy, search for “golden Paste” in search bar. You take it internally. It isn’t a quick fix but a natural & non-invasive treatment. I am not prescribing this…just telling you it works for me. I take a teaspoon of it in my morning coffee.
        I hope it helps you.

  14. I have had pretty severe osteoarthritis of my shoulder for over 10 years. At the gym, I stopped doing any exercises that caused me to feel any discomfort in the shoulder. More recently, the muscles around my shoulder started to ache. An orthopedic surgeon told me that because the damage to my shoulder had already been done, it would do no further harm for me to exercise the shoulder muscles even if there was tolerable pain. I resumed the shoulder exercises and within a month the muscle pain was gone and my shoulder is much better. Exercise works even if it is not a cure!

  15. About 15 years ago my hands were very painful, almost dysfunctional, and I went to the hand doctor who stabilized my hands with braces and put me on Vioxx, which was soon discontinued because it caused heart problems. My hands were better, but I was told there was no cartilage in the thumb joints and what I needed was a surgery that would substitute my carpal tissue in the underside of the forearm for the missing cartilage in the thumb joints–both hands, 3 month recovery for each hand. I declined. Soon thereafter I began doing yoga, soon rather seriously. In the down dog asana the teacher would say, “Press your hands into the floor,” and I’d say, “I can’t, I have arthritis,” and the teacher would say, “Do it!” And I did. Ouch for awhile. Now, guess what, almost never do I have pain in those joints. I also do another exercise which is too difficult to describe here. Then my knees, especially the left one, were diagnosed with arthritis. I do think this is because I have a scoliosis that bends to the right and somehow this imbalance affects the knees, especially the left one. What works for the knees are exactly the exercises I most do not want to do like kneeling, putting a bolster behind me, and leaning back on it. OUCH! At least for awhile… Also squats, and riding the exercycle. Walking doesn’t do much. My conclusion: MOVE what hurts, make it hurt even more, and your body will surprise you. But that may not work for everyone. I was also told that my knees could be shot up with hyaluronic acid or replaced with plastic knee caps–an easy surgery with a fast recovery. PS . My weight is normal

  16. I had arthroscopic surgery on my left knee in 1992, to tidy up a torn meniscus and other things. That knee has been a little cranky ever since, and now I have osteoarthritis in that knee. I’ve thought for a while that the one led to the other, and am pleased to see confirmation of my suspicion.

  17. Get a good, certified trainer and use an elliptical machine to strengthen muscles around the knee joint without undue pressure. That machine is the SAFE way to exercise the knee. After the acute phase was over, it absolutely helped my torn meniscus heal. Stronger muscles keep the knee from the wobbling that leads to injury. We can get away with imperfect form in our 20’s; not so later on and a good trainer will make sure exercise is done without injury and will also vary workouts so you’re not in the same rut. In addition to exercise, I have been a vegetarian-who-occasionally-eats-seafood since the late 1980’s, when I noticed some all-over joint aches. After several weeks of no fur-or-feather-bearing meat consumption, no more aches. Small “sacrifice” for a pain-free existence. Weight hasn’t been my problem, but weight could be lost, unless french fries and Cheetos are the “veggie” diet. This gym rat is 78, same 5’3″, 123 lbs. as the day I married, never hospitalized, in exceptional health and virtually pain-free. Both my parents suffered from osteoarthritis, so the genetics were in place. It’s worth trying sensible, supervised exercise and cutting out or cutting back on meat. It works for me.

  18. Three and a half years ago I had arthroscopic surgery to trim off the torn edge of the meniscus that was causing a great deal of pain–so bad it interrupted my sleep. Physical therapy had done nothing to ease the pain. Four days after the surgery, I was able to walk 8000 steps with no pain and the knee has been pain free ever since–as a 74-year old, I do over 10,000 steps and 20-30+ flights of stairs a day.

  19. This article was very informative as were the comments and ideas. I have osteoarthritis and recently my hands and a shoulder are hurting. I had a partial knee replacement a year ago. My chiropractor helps the pain and he recommends turmeric often. I will research the golden paste. I have a sweet tooth which doesn’t help. I like salads but they are too much for my system if I have them too often . Are cooked vegatables and fruit good enough for fiber?

    1. Hi Barbara,
      Yes, you can get plenty of fiber from fruits and cooked vegetables, as well as other sources like whole grains and beans.

  20. For people with arthritis in hands concerns. I do my dishes myself instead of using a dish washer and have been doing it that way for years. I wake up in the morning with stiff hands and after a few minutes in warn water doing dishes my hands feel much better. I’ve had osteoarthritis for many years and my hands have never become in the least bit deformed. I also participate in an aquafit exercise class and we work out at the local pool 1 hour twice a week. We jog across the pool several times, we wrap weights around our ankles and do leg lifts, etc. Its a real good workout but gentler to our joints.

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