They go straight to your knees. Drinking 1 percent or fat-free milk helped women put the brakes on knee osteoarthritis in one study. Other research indicates that people who eat fruit with vitamin C show fewer signs of heading toward osteoarthritis than those who don’t. In another study, a daily 510 mg ginger extract supplement provided knee pain relief in arthritis patients. Meanwhile, avoid these foods that trigger arthritis flares.
Definitely don’t stop working out. Staying active builds muscles that support the knee joint. Two things to avoid if you have pain: running and doing full leg extensions with a resistance machine. Better bets: walking, bicycling, and “closed kinetic chain” exercises, in which the foot stays planted (as on an elliptical trainer). If you’re committed to sprints, use these exercises that prevent knee pain when running.