More Meat Introduction and Volume 1

More Meat Introduction:

When TRY started up and a majority of it's members were new to running or distance running, I actually used to put useful information about running topics pertinent to the group in the emails (first year) and eventually the blog. But as time went on, I ran out of helpful topics to put in (and the now experienced group had less need of that information), so the blog entries became fluffier and fluffier, to the point that they are are so fluffy that I'm gonna die:



With Kelly doing a great job with the weekly TRY blog entries and nailing down the week-to-week details, it has freed me up to be more creative in what I have time to post. And I believe it has been long enough that some new topics are out there that are worth exploring. So, over the next couple months I plan to do a few updates that I think will be informative and useful to at least some of us each week. By the end, I hope to have hit on something that everyone has thought "that's good to know" at least once.

Since the topics are meant to be helpful (and not entertaining) and in honor of our very special member Adam Duerr (who thinks the solution to EVERY problem is "more meat") I came up with the meaty name. (For any Mary Moe's out there reading this, please note that there is no actual meat in this entry...it's a metaphor. So you can keep reading.) Enjoy: (Well, that's what I would normally say, but this isn't meant like that....hmmmm. I guess I should say...) Enlighten yourself:

More Meat Volume 1. Topic - Knee pain, osteoarthritis and glucosamine

It's actually taken me a couple weeks to put this together, because, well, the results are very mixed. Some articles rave about the positive results from taking glucosamine and chondroitin. Others point to studies that showed no improvement from taking the supplements. So, this will be an even-handed description of what I've found, but an overall thumbs-up from me. I've heard from running friends who swear it has helped them with their knee pain -- to the point of allowing them to run pain free for the first time in months/years, so I do believe it's worth trying if you are in that position. (I'm looking at you, Malinda.)

The first link is to a Runner's World article from 7 years ago. Seems very positive on the benefits. The highlights:
The medical literature in support of glucosamine/chondroitin is cautiously positive, though some observers are concerned that many of the studies have been funded by supplement manufacturers. This is particularly true in Europe, where the supplements are big-business prescription medications.

If you have temporary joint pain, by all means try glucosamine or glucosamine and chondroitin. The products are little regulated in the United States, so go with a respected, big-brand company that produces quality products. This way, you're unlikely to have a bad reaction. Be sure to stick with the program for two to three months, as these are slow-acting supplements.

Don't use glucosamine/chondroitin to push through the pain barrier, however. That could lead you down the road to permanent damage. Run sane, not sorry. It's more important to preserve your knees than your running.

The second link is from a supplement manufacturer (I picked one - Wellesse - that is available at BJ's for those shopping for it)- so of course they are going to recommend it. Note that they don't claim that it works, only that it "may provide..." Their big finish:

Something that many runners find can help them combat knee problems, especially those leading to osteoarthritis, is glucosamine and chondroitin supplements. These two substances, which can be found naturally occurring in human cartilage to help cushion the joints may help to prevent further knee problems and bring relief. Glucosamine and chondroitin may provide better mobility, flexibility and lubrication for all joints but especially knees.

If you are an avid runner, try taking a liquid glucosamine and chondroitin supplement with MSM for at least 30 days while continuing your normal exercise routine. It may make a huge difference and allow you to keep on going! Isn't it worth a try to keep doing something you love?

At this point, I switch over to wikipedia where some of the more neutral results show up. I am linking to the three components that are almost always sold together (and other articles I'm not linking to, recommended to look for a package that contained all three.)

Glucosamine:
Plenty of details and goes into multiple studies with mixed results.
A 2009 scientific review of available studies concluded that glucosamine sulfate, "glucosamine hydrochloride, and chondroitin sulfate have individually shown inconsistent efficacy in decreasing arthritis pain", though "many studies confirmed pain relief with glucosamine and chondroitin sulfate in combined use".

... recent European League Against Rheumatism practice guidelines for knee osteoarthritis grants to glucosamine sulfate the highest level of evidence, 1A, and strength of the recommendation, A.

In the United States, glucosamine is not approved by the Food and Drug Administration for medical use in humans. Since glucosamine is classified as a dietary supplement in the US, safety and formulation are solely the responsibility of the manufacturer; evidence of safety and efficacy is not required as long as it is not advertised as a treatment for a medical condition.

In most of Europe, glucosamine is approved as a medical drug and is sold in the form of glucosamine sulphate.^[58] In this case, evidence of safety and efficacy is required for the medical use of glucosamine and several guidelines have recommended its use as an effective and safe therapy for osteoarthritis. The Task Force of the European League Against Rheumatism (EULAR) committee has granted glucosamine sulfate a level of toxicity of 5 in a 0-100 scale,^[58] and recent OARSI (OsteoArthritis Research Society International) guidelines for hip and knee osteoarthritis also confirm its excellent safety profile.

Chondroitin sulfate:
...The study also found chondroitin sulfate to have a significant effect in reducing joint swelling, effusion, or both. ^[31] These results indicate that glucosamine and chondroitin do not effectively relieve osteoarthiritic pain in the overall group of osteoarthritis patients, though it may be an effective treatment for those suffering from moderate-to-severe pain.[2] Some of the researcher's ties to Pfizer (who makes celecoxib), have brought into question the validity of the study.

In 2007, a review by Bruyere et al. about glucosamine and chondroitin sulfate for the treatment of knee and hip osteoarthritis concludes that both products act as valuable symptomatic therapies for osteoarthritis disease with some potential structure-modifying effects.

Methylsulfonylmethane (MSM):
"No definitive conclusion can currently be drawn" and there is no "definitive evidence that MSM is superior to placebo in the treatment of mild to moderate osteoarthritis of the knee."

Patients who took MSM reported reduced pain and improved physical function, but no evidence was found of a more general anti-inflammatory effect;

Overall conclusions:
Mixed scientific results. Very good anecdotal results (including from people I know). Take a version of the supplement with all three components in it. Give it several weeks to feel (or not) the results. Liquid forms are available if the pill form has caused problems in the past. Use a trusted brand since it is unregulated by the FDA in the US.

Final thought: If you are suffering from moderate knee pain: It's no guarantee but it's worth a try.

(Let me know if you found this interesting or helpful? And please post a quick comment if you've used glucosamine in the past and what your experience was with it?)