Foods & Supplements to Help Soothe Knee Arthritis

June 12, 2025

Knee arthritis is a growing concern for many in the UK with over 10 million people suffering from some form of osteoarthritis. If you're one of the estimated 8.5 million people dealing with knee arthritis, you know how daily aches and stiffness can slow you down.

What you eat can play a big role in easing pain and keeping your knees moving more comfortably. We’ve compiled a simple guide to help you identify foods and vitamins that are beneficial for your diet and ones that you are better off avoiding or restricting to the best of your ability. A lot of this information is fairly common sense but there might be something you could get more of that would make a big difference.

1. Load Up on Anti-Inflammatory Foods

Inflammation is one of the main reasons knees become stiff, swollen, and painful. Certain foods are known to naturally fight inflammation and can be a helpful part of your everyday meals. Fatty fish like salmon or sardines are rich in omega-3 fatty acids, which may ease joint stiffness. Leafy greens such as spinach and kale are packed with antioxidants that help calm the body and are commonly rich in vitamin K, just like most green vegetables. Berries, especially blueberries and strawberries, are also full of helpful compounds that fight inflammation. And don’t forget olive oil; studies have found that extra virgin olive oil is great for supporting joint health and promoting better movement.

2. Consider Supplements

Some people find relief by adding joint-supporting supplements to their routine. Glucosamine and chondroitin are among the most talked-about; they may help protect cartilage and reduce joint discomfort. Turmeric, often found in capsule form, contains curcumin, a natural anti-inflammatory. This is highly recommended to be taken in supplement form as turmeric on its own is too low in curcumin to make a noticeable difference and synthetic turmeric has related health concerns with certain products being pulled from shelves.

Omega-3 supplements can be beneficial but are not generally recommended due to low levels of research done. It’s better to get it from your food intake so if you don’t like or can’t eat much fish, nuts and soya are good ways to increase omega-3 intake. Vitamin D may also help as it helps keep bones strong and supports the immune system. Before adding any supplement to your daily routine, be sure to speak with your doctor or pharmacist to make sure it's right for you and stop taking them if you notice any adverse side effects.

3. Eat to Strengthen Bones and Joints

Your joints need the right nutrients to stay strong and flexible. Calcium-rich foods like low-fat yogurt, cheese, or fortified plant-based milk help support bone strength. Nuts and seeds provide healthy fats and magnesium, both of which are good for your joints. Whole grains such as oatmeal and brown rice are also beneficial, giving your body long-lasting energy without causing inflammation. As always, aim to include a rainbow of fruits and vegetables in your meals to get a wide range of nutrients that support joint health.

4. Foods to Cut Back On

Just as some foods help reduce arthritis symptoms, others can make them worse. Sugary snacks, soda, and desserts can increase inflammation in the body. Fried foods and processed items like chips or packaged pastries also contribute to joint discomfort. Eating too much red meat has been linked to higher inflammation levels, so it's best to enjoy it in moderation. Try to replace these foods with healthier options when possible.

5. Food Alone Isn’t the Whole Picture

While healthy eating and the right supplements are important, they’re only part of the solution. Staying active, managing your weight, and moving your joints regularly can help reduce pain and stiffness. Gentle daily movement like walking, stretching, or water-based exercises can make a difference. When all these elements work together, you’re more likely to feel better and move with greater ease.

Ready to Feel Better? Let’s Take the Next Step

If your knee pain is affecting your daily life, it may be time to talk to a knee specialist. At Leeds Knee Clinic, we have experience helping those with knee arthritis manage their condition. We can help you build a personalised lifestyle plan that includes the right foods, supplements, and activities for your specific needs. Book an appointment today and take the first step toward a more comfortable life.

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Dealing With Jumper's Knee While Skiing

March 11, 2025

Skiing is an exhilarating sport that demands agility, strength, and endurance. However, for those suffering from Jumper's Knee, also known as patellar tendinopathy, skiing can present unique challenges. This condition, characterised by pain and inflammation in the patellar tendon, often affects athletes who engage in repetitive jumping and high-impact activities. If not managed properly, Jumper's Knee can hinder performance and lead to long-term issues. Here’s how skiers can effectively deal with Jumper’s Knee while hitting the slopes. Understanding Jumper’s Knee Jumper’s Knee occurs due to overuse and repetitive stress on the patellar tendon, which connects the kneecap to the shinbone. This stress can cause micro tears, leading to pain, swelling, and reduced mobility. Skiing, with its constant knee flexion, sudden jumps, and landings, can exacerbate this condition, making it crucial to take preventive and management measures. Prevention Strategies Strength Training – Building strong quadriceps, hamstrings, and glutes can help reduce the strain on the patellar tendon. Exercises like squats, leg presses, and step-ups can provide support to the knee. Proper Warm-up and Stretching – Before hitting the slopes, engage in dynamic stretching and warm-up exercises such as leg swings, lunges, and knee bends to increase blood flow and flexibility. Using Proper Ski Gear – Investing in well-fitted ski boots and knee braces can provide additional support and reduce strain on the knees. Maintaining Good Technique – Avoid excessive strain on the knees by keeping a proper skiing posture, with knees slightly bent and body weight evenly distributed. Gradual Progression – If you are recovering from Jumper’s Knee, gradually increase your skiing intensity rather than jumping into aggressive slopes immediately. If the pain persists despite taking preventive measures and modifying your skiing routine, seek support from a professional and stop skiing. Persistent or severe pain might indicate a more serious injury requiring advanced treatments such as physical therapy, injections, or, in rare cases, surgery. Skiing with Jumper’s Knee is possible with proper management and precautions. By strengthening the surrounding muscles, using the right equipment, and listening to your body, you can continue to enjoy the slopes while minimising discomfort and preventing further injury. While skiing with jumper's knee is possible under the right conditions, it's still not generally recommended and seeking support for knee pain is always the preferred route. If symptoms persist, professional medical advice is essential to ensure a safe and enjoyable skiing experience. We are available for knee consultations if you feel you need to address your knee pain or concerns. It may be that a simple lifestyle change will make all the difference but you can't know if you keep it hidden. The longer the pain goes unchecked, the more serious it can become.