Move Better & Support Your Joints

Improve Joint Comfort

Aching knees, hips, hands and other joints are common, and the best-supported ways to ease them are regular movement, a comfortable body weight and a few simple self-care steps. This page covers everyday joint aches and what the research says about activity, weight, heat and cold and supplements; stiffness, flexibility, walking, balance, bones and back care have their own goal pages.

General information, not medical advice. Last updated October 31, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.

Start here

Keep moving in ways that feel manageable. Health agencies and guidelines recommend regular exercise, including strengthening, for sore joints, and the Cochrane review found it reduced knee pain.
If extra weight is adding load to your knees or hips, even a gradual loss helps; in a large trial, people who combined diet and exercise had the least pain.
Book a visit with a doctor or physiotherapist if joint pain or swelling lasts more than a few days, so the cause can be confirmed rather than guessed.

Be careful with

Do not self-diagnose. Several kinds of arthritis feel alike at first, and some need prompt treatment.
Supplements for joints have mixed or weak evidence. Some can interact with medicines (glucosamine and chondroitin with warfarin, a blood thinner) or affect the liver (highly bioavailable curcumin products), so ask a pharmacist or doctor first.
Do not stop or change a prescribed medicine on your own because of a supplement or a new routine.
Be cautious with new exercise after surgery, an injury or when a heart or other condition is unstable: ask your care team what is suitable.

Get help when

Severe pain and swelling in one joint that started suddenly, red or hot skin around a joint, or sore joints with a fever or feeling hot, cold or shivery. The NHS lists these as reasons to ask for urgent help (NHS 111 in the UK).
Pain that does not improve with ordinary over-the-counter pain relief.
Sore joints together with sore eyes, vision problems, painful urination, or a rash or sores.
A joint that locks or gives way, pain after a fall or injury or a suspected fracture, or joint pain along with unexplained weight loss: see a clinician promptly.
Pain at rest or at night, or swelling and stiffness that does not settle within a few days.
Prolonged morning stiffness can point to a type of arthritis other than osteoarthritis; see the stiffness goal page and ask a doctor.

About Improve Joint Comfort

What this goal means

This goal is about everyday joint comfort: the aches, tenderness and 'worn' feeling that many people notice in the knees, hips, hands, neck and lower back, especially with age. The most common cause is osteoarthritis, which NIAMS describes as the breakdown of tissues in the joint over time.

This page deals with the overall picture of comfort: activity, body weight, heat and cold, and the supplement evidence. Morning and after-rest stiffness, flexibility, range of motion, walking, balance, bones and back care each have their own page.

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What it can feel like

Common experiences are pain that builds with use and eases with rest, swelling or tenderness around a joint, a grating or crackling feeling on movement, and a joint that feels loose or less able to move through its full range. Symptoms may be mild and come and go, or be steady and severe.

Joint pain can also be tiring and can disturb sleep and mood, which can in turn make pain feel worse.

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What can contribute

NIAMS lists ageing, being overweight, past joint injury or surgery, repetitive overuse, joints that formed differently, and family history as risk factors. Women are more likely than men to be affected, especially after 50.

Reduced activity because of pain can weaken the muscles around a joint, which can place more stress on the joint. The NHS also advises avoiding staying in one position for too long.

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Conditions that can be behind joint aches

Osteoarthritis is the most common type of arthritis, but others include gout, rheumatoid arthritis, psoriatic arthritis and, in children, juvenile idiopathic arthritis. The NHS says not to self-diagnose and to see a GP if unexplained joint pain, swelling or stiffness does not go away within a few days.

Bone thinning (osteoporosis) is a different problem with its own page. Joint aches after a fall or injury need checking for a fracture.

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Realistic expectations

Current evidence supports easing symptoms rather than curing or reversing joint wear. The Cochrane review of exercise for knee osteoarthritis estimated that exercise lowered pain by about 12 points on a 0 to 100 scale in the short term: a real, useful change, not an end to pain.

We did not find reliable evidence that any food, supplement or herb can regrow cartilage or cure arthritis. Where supplements help at all, trial effects are small to moderate, short-term and based on low-certainty evidence.

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Who this applies to

Adults with everyday joint aches, including those with diagnosed osteoarthritis. Inflammatory arthritis (such as rheumatoid arthritis or gout), a recent injury, or joint pain in children needs a clinician's assessment and a tailored plan; the self-care ideas here are general. Pregnancy, breastfeeding, older age, kidney or liver disease, diabetes and medicines that thin the blood all change which supplements are sensible.

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Related conditions and symptoms

Overweight and obesity: health context → Falls and balance problems →

A manageable starting plan

An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.

Your first actions

Book a visit with a doctor or physiotherapist if pain or swelling has lasted more than a few days or you have never had it checked.
Pick one or two joint-friendly activities you enjoy and do them most days; add strengthening on two days a week.
If extra weight is a factor, choose one small, steady change in food or activity.
Use warm or cold packs and supportive shoes for comfort.

Optional additions

Try a beginner tai chi, gentle yoga or water-exercise class.
Ask a pharmacist about topical gels before trying any supplement.
If you try a supplement, try one at a time, with a pharmacist's check, for a few weeks.

What to track

A simple pain and activity diary: which joint, pain out of 10, what you did, what helped.
How far or long you can walk or do a daily task.
Any supplement or medicine you start and any change, including stomach upset, rash or dark urine.

When to reassess

Give exercise and weight changes several weeks to show an effect. If a supplement has not helped after a few weeks, stop it rather than increasing it. If pain is worsening or limiting daily life, return to your clinician.

When to seek professional support

Ask a GP or physiotherapist about local exercise and education programs.
Tell your pharmacist and doctor about every supplement you take.
See the stiffness, walking, balance and back goal pages for specific problems.

What helps

Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.

Start here

Regular exercise, including strengthening

High certainty

Addresses: Less pain and better physical function

Why it may help: The 2019 ACR/Arthritis Foundation guideline strongly recommends exercise for knee, hip and hand osteoarthritis and could not rank one type above another. A Cochrane review of 54 studies found high-quality evidence (44 trials, 3,537 people) that exercise reduced knee pain immediately after treatment, by about 12 points on a 0 to 100 scale, with moderate-quality evidence for better function. OARSI makes structured land-based exercise a core treatment for knee, hip and multi-joint osteoarthritis.

How to apply it: Choose activities you can do regularly, such as walking, cycling, swimming or water exercise, plus muscle-strengthening on two days a week. CDC advises 150 minutes of moderate activity a week for adults and strengthening on 2 days, and suggests asking a doctor what suits you if you have a long-term condition. Start gently and build up.

Who it may suit: Most adults with everyday joint aches or diagnosed osteoarthritis.

Precautions: After joint surgery, an injury or with an unstable heart or other condition, ask your care team what is suitable. Some soreness for a short time after starting is common; sharp or worsening joint pain, swelling or giving way is a reason to stop and ask a professional.

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Activity, strength and muscle → Manage Joint Stiffness → Walk More Comfortably →

A comfortable body weight, if extra weight is loading your joints

High certainty

Addresses: Less knee and hip load, less pain, better function

Why it may help: The ACR/Arthritis Foundation guideline strongly recommends weight loss for people with knee or hip osteoarthritis who are overweight or obese. In the IDEA trial (399 adults who completed it, 18 months), the diet-plus-exercise group lost about 10.6 kg and reported less pain and better function than the exercise-only and diet-only groups; knee compressive forces were lower in the diet group than the exercise group.

How to apply it: Aim for gradual change through food and activity together. See the weight pages for approaches that avoid crash diets.

Who it may suit: Adults with knee or hip joint aches who are above a healthy weight.

Precautions: People with diabetes, pregnancy, an eating-disorder history, older adults and those on prescribed medicines should have a clinician's guidance. Unexplained weight loss needs a medical check.

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Healthy weight basics → Overweight and obesity: health context →

Self-management and education

Moderate certainty

Addresses: Confidence, pacing and better day-to-day coping

Why it may help: The ACR/Arthritis Foundation guideline strongly recommends self-efficacy and self-management programs, and OARSI names arthritis education as a core treatment for knee, hip and multi-joint osteoarthritis.

How to apply it: Ask a physiotherapist, nurse or arthritis charity about a structured program, or learn pacing: alternating activity and rest rather than overdoing good days.

Who it may suit: Anyone living with ongoing joint aches.

Precautions: Programs support medical care; they do not replace a diagnosis.

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Feel More Confident Moving →

Locally applied heat or cold

Low certainty

Addresses: Short-term comfort

Why it may help: The ACR/Arthritis Foundation guideline conditionally recommends locally applied heat or cold for knee, hip and hand osteoarthritis. A Cochrane review (3 small trials, 179 people, published 2003) found 20 minutes of ice massage, five days a week for three weeks, improved knee strength, cold packs reduced swelling, and hot packs did not reduce swelling; ice packs did not significantly change pain.

How to apply it: Try a warm towel or warm bath for comfort or a cold pack wrapped in cloth for swelling, for short sessions, and see which feels better for you.

Who it may suit: Adults with sore, stiff or swollen joints who want a low-risk step.

Precautions: Protect the skin from burns and frostbite with a cloth layer and avoid use over numb skin or poor circulation. A hot, red, swollen joint needs medical attention rather than home treatment.

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Suitable shoes, aids and ergonomics

Moderate certainty

Addresses: Less strain on joints during everyday tasks

Why it may help: The NHS lists suitable footwear and special devices that reduce joint strain as simple measures, and advises good posture, regular breaks and a correctly set chair height. The ACR guideline strongly recommends cane use (for people with knee or hip osteoarthritis who need one) and some braces for specific joints.

How to apply it: Wear cushioned, supportive shoes, use jar openers or grab aids if hands hurt, and ask a physiotherapist or occupational therapist about aids or braces.

Who it may suit: People whose pain limits daily tasks.

Precautions: Aids should be fitted by a professional; a poorly fitted brace or cane can cause new problems.

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Improve Your Posture & Movement Habits →

Additional options

Tai chi

Moderate certainty

Addresses: Pain and function in knee osteoarthritis

Why it may help: The ACR/Arthritis Foundation guideline strongly recommends tai chi for knee and hip osteoarthritis. NCCIH says studies generally showed short-term improvements in pain, stiffness and physical function in knee osteoarthritis. A 2025 meta-analysis of 13 trials (558 people) found a small-to-moderate effect on pain, but rated the credibility of mind-body exercise results as extremely low because of bias.

How to apply it: Join a beginner class led by a qualified teacher and tell the teacher about any joint problems.

Who it may suit: Adults who like gentle, slow movement.

Precautions: NCCIH reports temporarily increased knee pain in some people. Go slowly and adjust positions.

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Tai chi → Improve Your Balance →

Yoga

Low certainty

Addresses: Possible comfort and mobility

Why it may help: The ACR guideline conditionally recommends yoga for knee, hip and hand osteoarthritis. NCCIH found very little research, so benefit is uncertain, and advises people with osteoarthritis to discuss their needs with their provider and instructor, with props or modifications if necessary.

How to apply it: Choose a gentle or adaptive class and use blocks or chairs for support.

Who it may suit: Adults who prefer stretching and breathing-based movement.

Precautions: Avoid deep joint-twisting positions and pushing into pain.

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Yoga → Improve Your Flexibility →

Water-based exercise

Low certainty

Addresses: Lower joint load while staying active

Why it may help: OARSI rates aquatic exercise as a Level 1B/2 treatment for knee osteoarthritis, depending on other health conditions, and does not recommend it for hip or multi-joint osteoarthritis.

How to apply it: Look for a warm-water class or lane swimming at an easy pace.

Who it may suit: Adults who find land exercise too painful at first.

Precautions: Check pool temperature and surfaces if you have circulation problems or heart conditions.

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Acupuncture

Low certainty

Addresses: Possible pain relief

Why it may help: The ACR guideline conditionally recommends acupuncture, and NCCIH says it may help relieve osteoarthritis pain and is generally considered safe when done by an experienced practitioner using sterile needles.

How to apply it: Choose a registered, experienced practitioner.

Who it may suit: Adults who want a non-medicine option alongside exercise.

Precautions: Tell the practitioner if you take blood thinners or are pregnant.

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Acupuncture →

Massage

Very low certainty

Addresses: Possible symptom relief in knee osteoarthritis

Why it may help: NCCIH says a small amount of evidence suggests massage may reduce knee osteoarthritis symptoms, with few risks from a trained practitioner who understands arthritic joints.

How to apply it: Ask a trained therapist and tell them which joints are sore.

Who it may suit: Adults who find massage relaxing.

Precautions: Avoid massage over a hot, red or swollen joint and ask your doctor first if you have blood clots or take blood thinners.

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Massage →

Still being studied

Ice massage

Very low certainty

Addresses: Knee strength and range of motion

Why it may help: In the Cochrane thermotherapy review, one trial found 20 minutes of ice massage, five days a week for three weeks, improved knee strength by 29% relative to control and gave small, statistically significant improvements in range of motion and function.

How to apply it: Studied as supervised treatment; a home version uses a cold pack wrapped in cloth.

Who it may suit: Adults with knee osteoarthritis.

Precautions: Reviewers called for better trials; the review is from 2003.

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Combining diet and exercise rather than relying on one

Moderate certainty

Addresses: Greater improvement in pain and function

Why it may help: In the IDEA trial, the diet-plus-exercise group had less pain and better function than either the diet-only or exercise-only groups after 18 months.

How to apply it: See the weight and activity pages.

Who it may suit: Adults with knee osteoarthritis who are overweight.

Precautions: One trial in overweight and obese adults with knee osteoarthritis; results may differ for other people.

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Food & nutrition

Eating for joint comfort

We did not find a food or diet that has been shown to repair joints. The best-supported dietary step is weight management when extra weight is loading the knees or hips: in the IDEA trial, the diet and diet-plus-exercise groups had lower knee compressive forces and inflammation markers (IL-6) than the exercise-only group, and diet plus exercise gave the best pain and function results.

General healthy eating patterns are covered on the weight and heart pages.

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Spices and foods people ask about

NCCIH's comments on turmeric concern supplements, where the initial evidence for osteoarthritis is described as positive but needing higher-quality studies. We did not find trials showing that cooking with turmeric or eating cherries, bone broth or similar foods eases joint pain at the amounts eaten in meals.

Turmeric in cooking

Not enough evidence

Addresses: Flavour; joint effect not shown at food amounts

Why it may help: The joint-pain studies tested concentrated curcumin or turmeric extracts, not meal-sized amounts.

How to apply it: Fine as a seasoning for most people.

Who it may suit: Most adults.

Precautions: NCCIH says turmeric supplements may be unsafe in pregnancy; a spice in food is a different amount, but ask your clinician if you are unsure.

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Turmeric (spice) →

Ginger tea

Not enough evidence

Addresses: Comfort drink; joint effect not shown here

Why it may help: We did not read human trial evidence on ginger for joint aches while preparing this page, so no benefit is claimed.

How to apply it: Enjoy it as a warm drink if you like it.

Who it may suit: Most adults.

Precautions: Ginger can interact with blood thinners at supplement amounts; ask a pharmacist.

Ginger →

Remedies & supplements

Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.

Glucosamine

Mixed findings

Studied form and route: Oral supplement (usually derived from shellfish shells)

Intended outcome: Joint pain and function in osteoarthritis

Human evidence: The Cochrane review of 20 trials found benefit in pooled results, but not when only the eight trials with adequate allocation concealment were analysed; results were better for one glucosamine preparation (the Rotta preparation) than for others.

Traditional use: None specific; a modern supplement.

Laboratory findings: Not reviewed for this page.

Limits: The ACR/Arthritis Foundation guideline strongly recommends against glucosamine. Results vary by product and trial quality.

Interactions and precautions: NCCIH says glucosamine and chondroitin may interact with warfarin. Products derived from shellfish may be unsuitable for people with shellfish allergy: check the label. Ask a clinician if you are pregnant, breastfeeding or have diabetes, as some labels advise.

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Joint-health formulas explained →

Chondroitin

Mixed findings

Studied form and route: Oral supplement

Intended outcome: Joint pain in osteoarthritis

Human evidence: A Cochrane review of 43 trials (4,962 people on chondroitin, 4,148 on control) found 10% lower pain scores in trials shorter than 6 months (low-certainty evidence, high risk of bias, high variation between trials). In studies longer than 6 months the difference was 9% lower with a range that reached zero. In two trials with low risk of bias, 53% versus 47% reached a 20% pain reduction.

Traditional use: None specific.

Laboratory findings: Not reviewed for this page.

Limits: NCCIH says the largest, highest-quality studies have not shown an effect on knee pain. The ACR guideline strongly recommends against chondroitin sulfate for knee and hip osteoarthritis, and conditionally for hand osteoarthritis, based on a single trial.

Interactions and precautions: May interact with warfarin (NCCIH). Ask a pharmacist.

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Turmeric / curcumin

Low certainty

Studied form and route: Oral extracts or curcumin supplements

Intended outcome: Knee pain and function

Human evidence: A 2024 network meta-analysis of 23 studies (2,175 people with knee osteoarthritis) found curcumin reduced pain scores (visual analogue scale difference -1.63) and total WOMAC scores compared with placebo, and fewer people needed rescue pain medicine. NCCIH calls the initial evidence positive but says higher-quality evidence is needed.

Traditional use: Turmeric has long been used in South Asian cooking and traditional medicine.

Laboratory findings: Not reviewed for this page.

Limits: Products and bioavailability differ. Topical curcumin ointment: NCCIH says it is unclear whether it helps knee pain.

Interactions and precautions: Highly bioavailable products may harm the liver (NCCIH); stop and seek advice if you notice fatigue, nausea, poor appetite, dark urine or jaundice. Turmeric supplements may be unsafe in pregnancy (NCCIH). Ask about medicine interactions.

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Turmeric →

Boswellia (Boswellia serrata)

Low certainty

Studied form and route: Oral resin extract

Intended outcome: Pain, stiffness and function

Human evidence: A 2020 meta-analysis of 7 trials (545 people) found Boswellia or its extract reduced pain (visual analogue scale difference -8.33) and improved WOMAC stiffness and function scores compared with controls. The authors suggested at least 4 weeks of use.

Traditional use: Used in traditional Indian medicine.

Laboratory findings: Not reviewed for this page.

Limits: Small trials; NCCIH says improvements may be too small for patients to find meaningful and that little safety information is available.

Interactions and precautions: Ask a pharmacist if you take other medicines, and avoid in pregnancy or breastfeeding unless advised.

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Boswellia →

Collagen (hydrolyzed and undenatured type II)

Low certainty

Studied form and route: Oral powders or capsules

Intended outcome: Knee pain and function

Human evidence: A 2025 meta-analysis of 11 trials (870 people) found improved function and pain scores with collagen compared with placebo, though with very high variation between trials (I-squared 75% to 88%). The BJSM review listed collagen hydrolysate and undenatured type II collagen among supplements with clinically important short-term effects on pain, but with very low-quality evidence overall.

Traditional use: Bone broth and gelatin are traditional foods; trials used concentrated supplements.

Laboratory findings: Not reviewed for this page.

Limits: Variation, short duration and possible industry funding are common limitations; we did not check funding. The ACR guideline text we read did not address collagen.

Interactions and precautions: Marine or egg-membrane collagen can be a problem for fish or egg allergy: check the label. Ask a clinician if you are pregnant or breastfeeding.

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Collagen → Collagen and beauty supplement claims →

Omega-3 (fish oil)

Low certainty

Studied form and route: Oral capsules or liquid

Intended outcome: Joint pain

Human evidence: The ACR/Arthritis Foundation guideline conditionally recommends against fish oil for knee, hip and hand osteoarthritis.

Traditional use: Oily fish are part of many traditional diets.

Laboratory findings: Not reviewed for this page.

Limits: This applies to joint symptoms only; omega-3 and other conditions are covered on other pages.

Interactions and precautions: Fish oil can affect bleeding at higher intakes; tell your clinician if you take blood thinners or aspirin-type medicines.

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Fish oil →

MSM (methylsulfonylmethane)

Very low certainty

Studied form and route: Oral supplement

Intended outcome: Joint pain

Human evidence: The BJSM meta-analysis found MSM gave statistically significant pain improvements of unclear clinical importance. NCCIH says very little research exists, so it is uncertain whether it helps.

Traditional use: None specific.

Laboratory findings: Not reviewed for this page.

Limits: Few trials; mostly combined with other ingredients in products.

Interactions and precautions: NCCIH says MSM can cause allergic reactions, digestive upset and skin rashes.

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Willow bark

Mixed findings

Studied form and route: Ethanolic extract

Intended outcome: Musculoskeletal pain

Human evidence: A 2009 systematic review found conflicting results in osteoarthritis (one exploratory and one confirmatory study) and moderate evidence for low back pain; studies lasted up to six weeks. A broader review of herbal products found two willow bark studies with disparate results.

Traditional use: Used since ancient times for pain.

Laboratory findings: Not reviewed for this page.

Limits: Old reviews and small trials; conflicting osteoarthritis findings.

Interactions and precautions: Willow bark contains salicin, related to aspirin-type compounds. Avoid it if you cannot take aspirin-type medicines, and ask a pharmacist if you take blood thinners, are pregnant or breastfeeding, or have kidney disease. This caution is general and not from the reviews above.

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Willow bark →

Devil's claw

Low certainty

Studied form and route: Oral root extract

Intended outcome: Osteoarthritis pain

Human evidence: A 2009 systematic review of herbal products reported favourable effects on osteoarthritis pain in several studies of devil's claw products, but said that none of the herbal products was proven beyond doubt.

Traditional use: Traditional southern African use.

Laboratory findings: Not reviewed for this page.

Limits: Older, varied trials.

Interactions and precautions: No serious side effects were reported in that review. As a general caution, ask a pharmacist if you take blood thinners or have stomach ulcers, are pregnant or breastfeeding.

²⁰

Devil's claw →

Topical capsaicin

Low certainty

Studied form and route: Cream or gel applied to the skin over a sore joint

Intended outcome: Knee pain

Human evidence: The ACR/Arthritis Foundation guideline conditionally recommends topical capsaicin for knee osteoarthritis. A systematic review of herbal products found pooled benefit for topical capsaicin on osteoarthritic pain.

Traditional use: Derived from chili peppers.

Laboratory findings: Not reviewed for this page.

Limits: Needs repeated application; effects are modest.

Interactions and precautions: Wash hands after use, keep away from eyes, broken skin and sensitive areas, and stop if it burns badly. This is general safety advice, not from the reviews.

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Therapies & care

Established professional care for ongoing joint pain usually starts with a clinician confirming the cause, then exercise, weight and self-management support, with pain-relief medicines and injections decided by a doctor when needed. This page does not recommend medicines or doses, and you should not stop a prescribed medicine on your own.

Structured exercise or physiotherapy

High certainty

Physical therapy A physiotherapist can tailor strengthening, aerobic and mobility exercise to the joint. OARSI lists structured land-based exercise as a core treatment for knee, hip and multi-joint osteoarthritis.

Who it may suit: Anyone whose pain limits activity or who is unsure where to start.

Precautions: Tell the therapist about surgery, falls, heart or other conditions.

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Arthritis education and self-management programs

Moderate certainty

Education Group or online programs teach pacing, goal setting and coping. Strongly recommended by the ACR guideline and a core treatment in OARSI.

Who it may suit: People with diagnosed osteoarthritis.

Precautions: Check that the program is run by a recognised health organisation.

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Topical anti-inflammatory gels or creams

Moderate certainty

Pharmacy treatment OARSI strongly recommends topical non-steroidal anti-inflammatory drugs for knee osteoarthritis (Level 1A) and the ACR guideline strongly recommends them for knee osteoarthritis. A pharmacist can explain the options.

Who it may suit: Adults with knee pain wanting a local option.

Precautions: Ask a pharmacist about suitability if you have asthma, kidney disease, are pregnant or take blood thinners.

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Braces, canes and orthoses

Moderate certainty

Assistive devices The ACR guideline strongly recommends cane use, hand orthoses for the base-of-thumb joint and tibiofemoral bracing for knee osteoarthritis. The NHS notes that special devices can reduce joint strain.

Who it may suit: People with specific joint problems that limit tasks.

Precautions: Get measured and fitted by a professional.

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Medicines and injections decided by a doctor

Moderate certainty

Medical care Doctors may discuss prescription or over-the-counter pain relief and joint injections in general; the ACR guideline strongly recommends joint injections of a steroid class for knee osteoarthritis, and OARSI advises against opioid use. This page gives no names or doses.

Who it may suit: People whose pain is not controlled with self-care.

Precautions: Risks differ with stomach, heart, kidney and liver conditions and with age; follow your prescriber and never change a medicine on your own.

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What to avoid

Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.

Risks that apply to most people

Stopping all activity because of joint pain

High certainty

Why: NIAMS notes that reduced activity from joint pain can lead to muscle weakness, which may place more stress on the joint. The ACR/Arthritis Foundation guideline strongly recommends exercise.

Who it applies to: Anyone with ongoing joint aches (unless a clinician has told you to rest a particular joint).

Try instead: Swap high-impact activity for gentler options and build up slowly.

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Staying in one position for a long time

Low certainty

Why: The NHS advises good posture, regular breaks and avoiding staying in one position too long.

Who it applies to: Desk workers, drivers and people who sit or stand a lot.

Try instead: Stand, stretch and walk briefly through the day.

Improve Your Posture & Movement Habits →

Smoking and too much alcohol

Low certainty

Why: The NHS arthritis page lists not smoking and not drinking too much alcohol as things not to do, as smoking can worsen arthritis symptoms.

Who it applies to: Anyone with arthritis.

Try instead: Ask a pharmacist or clinician about stopping smoking support.

Personal triggers to check

Repetitive overuse and sudden big increases in activity

Low certainty

Why: NIAMS lists repetitive joint overuse and past joint injury as risk factors for osteoarthritis.

Who it applies to: Manual workers, people returning to sport and those starting a new routine.

Try instead: Increase activity in small steps, vary movements and rest between sessions.

Carrying extra load through painful knees and hips

Moderate certainty

Why: NIAMS lists being overweight as a risk factor, and the NHS says extra weight strains the joints.

Who it applies to: Adults with knee or hip aches who are above a healthy weight.

Try instead: Gradual weight loss with activity (see helps).

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Products that need caution

Relying on glucosamine or chondroitin for pain

Mixed findings

Why: The ACR/Arthritis Foundation guideline strongly recommends against glucosamine for knee, hip and hand osteoarthritis and against chondroitin sulfate for knee and hip osteoarthritis. The Cochrane glucosamine review found no benefit for pain when only trials with adequate allocation concealment were analysed. NCCIH says the largest, highest-quality studies have not shown an effect of chondroitin on knee pain.

Who it applies to: Adults considering these supplements for knee or hip pain. Some trials, especially of one glucosamine preparation, were more positive.

Try instead: Put effort into exercise and weight first; ask a clinician before buying supplements.

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Joint-health formulas explained →

Fish oil or vitamin D taken for joint pain

Low certainty

Why: The ACR/Arthritis Foundation guideline conditionally recommends against fish oil and against vitamin D for knee, hip and hand osteoarthritis. This does not mean they have no other uses; it is about joint symptoms.

Who it applies to: Adults taking them mainly for joint aches.

Try instead: If a clinician has told you to take either for another reason, keep taking it.

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Fish oil →

High-absorption curcumin products without medical advice

Low certainty

Why: NCCIH says highly bioavailable curcumin formulations may harm the liver and that liver damage has been reported in some people using them. Symptoms include fatigue, nausea, poor appetite, dark urine or jaundice, and NCCIH advises stopping and contacting a health care provider if they occur.

Who it applies to: Anyone with liver disease or who takes medicines processed by the liver, and anyone using concentrated products.

Try instead: Talk to a pharmacist or doctor first.

¹³

Turmeric →

Unsupported claims

'Rebuild cartilage' or 'cure arthritis' claims

Evidence against

Why: We did not find evidence that any supplement, food or herb can regrow cartilage or cure arthritis. The BJSM network meta-analysis found chondroitin gave statistically significant but not clinically important structural improvement, and no supplement had clinically important effects on pain over the long term; evidence quality ranged from very low to high.

Who it applies to: Product labels, adverts and social media posts.

Try instead: Look for a plain statement of what trials measured, for how long and in whom.

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Collagen and beauty supplement claims → Natural remedy safety →

'Natural means safe' for joint supplements

Moderate certainty

Why: NCCIH warns that glucosamine and chondroitin may interact with warfarin, a blood thinner, that little is known about the safety of most herbal products used for osteoarthritis, and that MSM can cause allergic reactions, digestive upset and skin rashes.

Who it applies to: Anyone on medicines, pregnant or breastfeeding, or with kidney, liver or diabetes conditions.

Try instead: Ask a pharmacist, bring the label, and keep a list of what you take.

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Common mistakes

Self-diagnosing

Moderate certainty

Why: The NHS says not to self-diagnose arthritis. Pain from gout, rheumatoid arthritis or infection can look similar and needs different care.

Who it applies to: Anyone with new or unexplained joint pain.

Try instead: See a GP or clinician if pain, swelling or stiffness does not settle within a few days.

Ignoring warning signs

Moderate certainty

Why: A suddenly severe, hot, red swollen joint, especially with fever, needs urgent help according to the NHS.

Who it applies to: Everyone.

Try instead: Seek urgent care (NHS 111 in the UK, or your local urgent care).

Stopping a prescribed medicine for a supplement

Not enough evidence

Why: Guidelines present supplements as, at most, an extra. Prescribed medicines should only be changed with the prescriber.

Who it applies to: Anyone taking regular medicines.

Try instead: Discuss any change with the prescriber.

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Evidence & safety

What the research shows

The best-supported ways to improve joint comfort are regular exercise, weight management where relevant, and self-management skills. Heat or cold, tai chi, yoga, acupuncture and topical treatments have smaller or lower-certainty support. Supplements have mixed, mostly low-certainty evidence: some meta-analyses of turmeric, Boswellia and collagen report benefits, while major guidelines recommend against glucosamine, chondroitin (for knee and hip), fish oil and vitamin D for osteoarthritis symptoms. None has been shown to rebuild cartilage.

Limits of the evidence

Many supplement trials are short, small and vary in product and dose; several meta-analyses reported very high heterogeneity.
Self-reported pain scores can be affected by expectations and a high placebo response.
The NCCIH osteoarthritis page was last updated in 2016, and the Cochrane thermotherapy review dates from 2003.
Most evidence is for knee osteoarthritis; hips and hands have less.
We read abstracts and agency pages, not every full paper; the trials' funding was not checked.

Precautions and interactions

Check supplements with a pharmacist, especially if you take blood thinners or have liver, kidney or diabetes problems.
Never stop a prescribed medicine because of a supplement or exercise plan.
Seek medical advice for new, severe or rapidly worsening joint pain.

Life-stage considerations

Pregnancy and breastfeeding: NCCIH says turmeric supplements may be unsafe in pregnancy; avoid joint supplements unless a clinician advises.
Children and teenagers: joint pain needs a clinician's assessment (juvenile idiopathic arthritis is a recognised condition).
Older adults: more likely to take medicines that interact with supplements, and falls are a concern; see the balance and falls pages.
After surgery or injury: follow your surgeon's or physiotherapist's plan.

Warning signs

Severe, sudden pain and swelling in one joint; red or hot skin; fever or shivering (NHS: urgent help).
Sore joints with eye problems, painful urination or a rash.
Locking, giving way, or pain after an injury.
Unexplained weight loss with joint or back pain.

Claim checks

Glucosamine and chondroitin rebuild cartilage.

Not supported

^5,6,16

Turmeric works as well as pain medicines.

Unproven

^14,13

Collagen supplements repair joints.

Unproven

^18,5

Exercise wears out joints.

Not supported for people with joint aches

^6,4

Heat or ice cures arthritis.

Overstated

^6,11

Questions people ask

What is the best thing I can do for achy joints?

Regular exercise has the strongest evidence. A Cochrane review found high-quality evidence that exercise reduced knee osteoarthritis pain, and the ACR/Arthritis Foundation guideline strongly recommends it.

Does losing weight help joint pain?

For people with knee or hip osteoarthritis who are overweight or obese, the ACR guideline strongly recommends weight loss. In the IDEA trial, diet plus exercise gave less pain and better function than either alone.

Should I take glucosamine?

Evidence is mixed. The Cochrane review found that results depended on the preparation and trial quality, and the ACR/Arthritis Foundation guideline strongly recommends against glucosamine. It may interact with warfarin (NCCIH), so ask a pharmacist.

Does turmeric help joints?

A 2024 meta-analysis found reduced knee pain, but NCCIH says higher-quality evidence is needed and warns that highly bioavailable products may harm the liver. It may be unsafe in pregnancy as a supplement.

Is collagen worth trying?

A 2025 meta-analysis found improved pain and function scores, but with very high variation between trials. Evidence is low certainty.

Do heat packs or ice packs help?

The ACR guideline conditionally recommends locally applied heat or cold for comfort. The Cochrane review of small trials found ice massage improved knee strength and cold packs reduced swelling, but ice did not significantly change pain.

Is tai chi or yoga good for sore joints?

The ACR guideline strongly recommends tai chi for knee and hip osteoarthritis and conditionally recommends yoga. NCCIH found short-term benefits for tai chi but very little research on yoga.

Can supplements regrow cartilage?

We did not find reliable evidence that any supplement can. The BJSM review found chondroitin's structural effect was not clinically important.

When should I see a doctor?

See a GP if joint pain, swelling or stiffness does not go away within a few days. Ask for urgent help (NHS 111 in the UK) for sudden severe pain and swelling in one joint, red or hot skin, or sore joints with fever.

Is joint pain just part of getting older?

Osteoarthritis is more common with age, but NIAMS notes that severity varies; some people have mild osteoarthritis that does not affect daily life. Treatment and self-care can help at any age.

References

NIAMS (US National Institute of Arthritis and Musculoskeletal and Skin Diseases). Osteoarthritis (last reviewed September 2023). Read 2026-10-31. source
NHS. Osteoarthritis. Read 2026-10-31. source
NHS. Arthritis. Read 2026-10-31. source
Fransen M, et al. Exercise for osteoarthritis of the knee. Cochrane Database Syst Rev. 2015. PMID 25569281. source
Liu X, et al. Dietary supplements for treating osteoarthritis: a systematic review and meta-analysis. Br J Sports Med. 2018. PMID 29018060. source
Kolasinski SL, et al. 2019 American College of Rheumatology/Arthritis Foundation Guideline for the Management of Osteoarthritis of the Hand, Hip, and Knee. Arthritis Care Res (Hoboken). 2020. PMID 31908149. Full text on PubMed Central (PMC11488261). source
NCCIH. Osteoarthritis: In Depth (last updated September 2016, so newer trials are not covered). Read 2026-10-31. source
Bannuru RR, et al. OARSI guidelines for the non-surgical management of knee, hip, and polyarticular osteoarthritis. Osteoarthritis Cartilage. 2019. PMID 31278997. source
CDC. Adding physical activity as an adult. Read 2026-10-31. source
Messier SP, et al. Effects of intensive diet and exercise on knee joint loads, inflammation, and clinical outcomes among overweight and obese adults with knee osteoarthritis: the IDEA randomized clinical trial. JAMA. 2013. PMID 24065013. source
Brosseau L, et al. Thermotherapy for treatment of osteoarthritis. Cochrane Database Syst Rev. 2003. PMID 14584019. source
Wu B, et al. Effects of different mind-body exercises on pain in patients with knee osteoarthritis: a pairwise, network, and dose-response meta-analysis. Complement Ther Med. 2025. PMID 40398540. source
NCCIH. Turmeric (last updated April 2025). Read 2026-10-31. source
Zhao J, et al. Efficacy and safety of curcumin therapy for knee osteoarthritis: a Bayesian network meta-analysis. J Ethnopharmacol. 2024. PMID 38036015. source
Towheed TE, et al. Glucosamine therapy for treating osteoarthritis. Cochrane Database Syst Rev. 2005. PMID 15846645. source
Singh JA, et al. Chondroitin for osteoarthritis. Cochrane Database Syst Rev. 2015. PMID 25629804. source
Yu G, et al. Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis. BMC Complement Med Ther. 2020. PMID 32680575. source
Simental-Mendia M, et al. Effect of collagen supplementation on knee osteoarthritis: an updated systematic review and meta-analysis of randomised controlled trials. Clin Exp Rheumatol. 2025. PMID 39212129. source
Vlachojannis JE, et al. A systematic review on the effectiveness of willow bark for musculoskeletal pain. Phytother Res. 2009. PMID 19140170. source
Cameron M, et al. Evidence of effectiveness of herbal medicinal products in the treatment of arthritis. Part I: Osteoarthritis. Phytother Res. 2009. PMID 19856319. source