Can We Reverse Arthritis?

Over-50s specialist physio Will Harlow explains:

By the evidence…

There are many proposed solutions, and not all of them have a great body of evidence behind them:

• Glucosamine: can reduce symptoms, but no proven effect on cartilage regeneration in studies.
• Collagen peptides: promising in animals, but as yet unproven for this purpose in humans.
• Turmeric & Boswellia: anti-inflammatory (so: they reduce symptoms) but do not aid cartilage regeneration.
• PRP (platelet-rich plasma): mixed results; some symptom improvement but not consistent.
• Stem cells: can reduce symptoms but don’t regenerate cartilage.
• Microfracture surgery: generates fibrocartilage (weaker than original cartilage); may help in localized injuries but not in general arthritis.

However, some degree of healing can still come from within. It was once believed cartilage couldn’t regenerate due to poor blood supply, but that’s not entirely true, and as with many things in the body, there’s a “use it or lose it” aspect, and yes, that is problematic when osteoarthritis is already the product of wear and tear on the joints.

So, the key becomes: how to exercise the joints to strengthen them, without creating further undue wear and tear? Gentle resistance training can improve cartilage quality by increasing chondrocyte activity. To this end, here are three key knee exercises:

1. Knee mobilizations: slide leg out straight, press knee down, bend it back—improves joint flexibility.
2. Straight leg raises: strengthens quads without stressing the knee.
3. Bridges: strengthens glutes, quads, and hamstrings—again, safely, provided the exercise is done correctly.

For more on all of this, plus visual demonstrations of the exercises, enjoy:

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Want to learn more?

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Take care!