Introduction
Knee pain caused by overuse can be debilitating. Fortunately, dietary changes can help reduce it. When trying to stop knee pain, it’s important to add anti-inflammatory foods.
- Omega-3 fatty acids, vitamins C & E, protein and monounsaturated fats reduce inflammation and swelling.
- Other foods give essential nutrients for knee repair. Glucosamine extracts help maintain joint health, calcium strengthens bones and sulfur stabilizes them.
- Collagen building blocks such as sulfur-containing amino acids, healthy fats like olive oil, arrowroot root powder, magnesium and glucosamine sulfate also help.
This guide provides a list of food sources and tips on choosing nutritious food.
Foods to Avoid
Eating properly is a must for managing knee soreness and helping it to heal. Some foods can make your knee pain worse, so be careful about what you eat. Here we’ll focus on the food that people with overuse knee pain should avoid:
Foods high in sugar
Sugary foods can cause inflammation. This leads to increased knee pain. This is because of cytokines released from eating too much sugar. It is best to avoid or reduce intake of processed foods, sugary drinks, desserts, candy and other sweets that are high in added sugars. These foods have empty calories and will spike blood sugar levels. This can contribute to inflammation and knee pain.
It is recommended to completely avoid these foods or choose alternatives with lower sugar. These include fruits and vegetables. They don’t contain refined sugar but have essential nutrients for better joint health.
Fried and processed foods
Maximize nourishing foods in your diet and avoid unhealthy, processed ones. Fried and processed food are full of unhealthy oils, sugars, sodium, and additives. These overload systems, increase inflammation, and can cause joint issues like osteoarthritis or overuse knee pain. They have fewer vitamins, minerals, and nutrients needed for healing and rebuilding.
Saturated fats in fried food increase inflammation. Trans fatty acids worsen it, and studies show a diet low in trans fats helps reduce symptoms of overuse knee pain. To avoid aggravating knee pain and delaying healing, limit fried or processed food. Eat whole grain carbs, fresh fruits and veg, and salmon. Salmon has anti-inflammatory omega-3s and calcium to rebuild connective tissue. Use polyunsaturated oils like extra virgin olive oil if needed. Healthy omega-3s are beneficial in moderation.
Foods high in saturated fats
Saturated fats can bring about inflammation and joint pain, so it’s best to avoid them if you have a knee issue. They’re typically viewed as unhealthy and can lead to heart disease and certain cancers. Sources of saturated fat are animal meats, dairy products, packaged goods, fried foods, coconut oil, palm kernel oil, cocoa butter, and vegetable shortening.
Consider no-cook meals or trying ethnic or fusion dishes instead. Mexican tacos with black beans, curry with tofu, hummus wraps with veggies, and steamed fish with stir-fried vegetables are all great ideas – they give flavor without loading on the saturated fat.
Foods to Eat
Combat knee pain and aid in the healing process by eating the right types of food. Anti-inflammatory, omega-3 fatty acids and vitamin C containing chow can be beneficial. Here are some food items that may lessen inflammation, decrease discomfort, and quicken recovery. Chow down on these to give your knees a break!
- Oily fish such as salmon, mackerel, herring and sardines
- Leafy greens such as kale, spinach, and collard greens
- Nuts such as almonds, walnuts, and pistachios
- Fruits such as citrus fruits, berries, and apples
- Vegetables such as bell peppers, carrots, and tomatoes
- Whole grains such as quinoa, oats, and brown rice
- Beans such as kidney beans, black beans, and chickpeas
Whole grains
Whole grains are an essential part of a nourishing diet. They provide essential vitamins, minerals, fibers and other beneficial nutrients. Eating a range of whole grains can reduce the risk of many chronic diseases and has numerous health advantages.
Examples of whole grains:
- steel-cut oats
- multi grain/bran muffins
- popcorn
- brown/wild rice
- quinoa
- bulgur
- buckwheat groats
- barley
- whole wheat pasta
- whole wheat crackers/tortillas
Refined grains, such as white rice, white bread, and processed foods, are not considered part of a healthy diet.
Fruits and vegetables
Fruits and veg should be a must for anyone dealing with knee pain or wanting to promote healing. They give essential minerals and vitamins like calcium, magnesium, thiamine, vitamin C, E, beta-carotene, potassium, phosphorous, and zinc. They also offer dietary fiber which helps lower inflammation.
Some fruits and vegetables are known to help with knee pain. Examples are:
- Onions (for sulfur compounds)
- Sweet potatoes (high beta-carotene content)
- Garlic (allicin, an anti-inflammatory)
- Cooked spinach (high iron content)
- Oranges/grapefruits (anti-inflammatory qualities)
- Apples
- Cantaloupe
- Banana/avocado (potassium)
- Blueberries (antioxidants)
- Cranberries (anti-inflammatory properties)
- Asparagus (glutathione, which aids healthy cartilage)
Get the best benefit from fruits and veg by:
- Choosing fresh ones over canned
- Lightly cooking if needed (too much heat can damage vitamins)
- Eating 6 portions a day (count both fruits and veggies!)
Lean proteins
Feasting on foods loaded with lean proteins brings numerous essential health advantages. Lean proteins are found in both animal sources like poultry, fish, eggs, and dairy products. Plus, plant-based proteins such as legumes, nuts, seeds, and seitan (wheat gluten). These sources offer amino acids, which are the foundations of protein that support the body build muscle and other tissues. Eating lean proteins will keep you full after meals and can help decrease the risk of obesity.
Here is a list of some lean protein sources:
- Poultry (chicken breast)
- Fish (salmon or cod)
- Eggs (egg whites)
- Beans/Legumes (lentils or black beans)
- Nuts (almonds or cashews)
- Seeds (sunflower seeds or chia seeds)
- Seitan (wheat gluten meat substitute)
Omega-3 fatty acids
Eating foods high in omega-3 fatty acids helps reduce knee pain. It also promotes healing. These fatty acids occur in oily fish like salmon, mackerel and sardines. Plus, vegetable sources like walnuts, flaxseed oil and canola oil contain them. Studies show omega-3s have anti-inflammatory properties, which reduce joint pain and help muscles and ligaments heal faster.
Other sources include grass-fed beef, eggs from free-range chickens, spinach, kale, soybeans and tofu. There are also supplements in capsule form. Some yogurt brands even add omega-3s. Before making dietary changes, talk to a doctor or nutritionist. That way, you’ll get the best health benefits for you.
Other Tips
Eat right to help with lessening the pain in your knee and help with healing. But, there’s more you can do! Here are some extra tips for reducing knee pain and fastening the healing process. These tips can also help with strengthening your knee and boosting the healing process:
Drink plenty of water
Hydration is key! Drink 6-8 glasses of 8-oz. water every day. This is especially helpful for those with overuse knee pain who are active. Fluids help flush toxins from muscles and lubricate soft tissues and joints. Also, try herbal teas and juices. But steer clear of sugary or caffeinated drinks. Consult a physician or nutritionist if unsure about how much water to drink.
Get enough rest
Enough rest is necessary when recovering from an injury or suffering from overuse knee pain. Adults should aim for 7-9 hours of sleep per night. This helps your body use energy properly and can decrease pain. Napping during the day also helps your body to rest and heal.
Moreover, take regular breaks to give your muscles time to rest and recover. Get movement throughout the day by going on a walk or stretching. If you are already active, reduce activity when knee pain flares up or while healing from injury. This will give your body the chance to heal and avoid further injury from overuse.
Listen to your body, and adjust if feeling more pain while moving. Do not push too hard and cause further harm.
Exercise regularly
Physical activity is key to managing pain and healing knee overuse injuries. Pick activities that won’t make your condition worse, like swimming, biking, and walking. Also, do exercises that strengthen your hips and thighs, such as squats and step-ups. It’s usually best to avoid high-impact activities like running or jumping that can be hard on your knees.
Stretching is good for long-term recovery, especially if tightness in the hips and legs cause knee pain.
Conclusion
To protect against overuse knee pain and aid healing, have a healthy diet, exercise, wear good shoes and stretch. Foods to eat more of: veggies, fruits and lean proteins like fish and poultry. Also, up your omega-3 fatty acid intake from sources like walnuts, flaxseeds, hemp seeds, chia seeds and salmon. They can reduce joint inflammation. Lastly, avoid processed foods that may be making inflammation worse.
These dietary tips will give your knees the support needed and help prevent overuse injuries that can cause short and long-term pain.
Frequently Asked Questions
Q: What foods can I eat to reduce knee pain?
A: Eating foods rich in omega-3 fatty acids, such as fish, nuts, and seeds, can help reduce inflammation in your knee joints and reduce pain. Additionally, foods with antioxidants such as blueberries, spinach, and broccoli can help reduce inflammation and promote healing.
Q: Are there any foods I should avoid to help reduce knee pain?
A: To help reduce knee pain, you should avoid foods that are high in saturated fats, trans fats, and added sugars. These foods can increase inflammation and make knee pain worse.
Q: Are there any supplements I can take to help reduce knee pain?
A: Taking supplements such as glucosamine, chondroitin, and omega-3 fatty acids may help reduce pain and promote healing in the knee joint. However, you should talk to your doctor about what supplements are right for you.
