Joint Pain

Movement and Pain
Written By Dr. Zachary Hansen

If your joints feel stiff, achy, or “rusty,” supplements can help, but they work best when they match the reason your joints hurt (inflammation, wear and tear, overuse, or auto immune patterns). Use this page to pick a simple starting plan.

This guide is for people dealing with

  • Morning stiffness that loosens up as you move

  • Knee, hip, shoulder, or hand aches from “wear and tear”

  • Post workout joint soreness that lasts longer than it should

  • Flare ups after long days on your feet or repetitive work

  • Cracking, popping, or “grindy” joints with discomfort

  • Mild swelling or “hot” joints after activity

Quick safety check

Talk with your prescribing provider before supplementing if you:

  • Take blood thinners (including aspirin, Plavix, warfarin, Eliquis, Xarelto)

  • Have a bleeding disorder or you’re about to have surgery

  • Have gallbladder disease (especially with fish oil)

  • Are pregnant or breastfeeding

  • Have a known auto immune / inflammatory arthritis diagnosis (RA, psoriatic arthritis, ankylosing spondylitis) and symptoms are actively flaring

Tier 1: Good (Simple, low risk baseline)

Pick this if you want an easy starting point for daily stiffness and nagging aches.

1) Curcumin (turmeric extract)

  • Why: helps calm inflammatory signaling and can reduce joint soreness

  • Typical use: daily for 4 to 8 weeks to judge response

  • Notes: choose a form designed for absorption (look for “phytosome,” “Meriva,” “BCM 95,” or “with piperine”)

2) Omega 3 fish oil (EPA and DHA)

  • Why: helps shift inflammation chemistry and supports joint comfort

  • Notes: some people notice benefit within 2 to 4 weeks

3) Collagen peptides

  • Why: supports connective tissue health and may help tendon and joint tolerance over time

  • Notes: best as a consistent daily habit

When to choose Tier 1: mild to moderate joint discomfort, lots of stiffness, and you want a foundation without overthinking it.

Tier 2: Better (More targeted for cartilage, stiffness, and “wear and tear”)

Pick this if you have ongoing joint pain that hasn’t responded well to just “anti inflammatory” basics.

1) Curcumin (keep it from Tier 1)

  • Still the best “base” anti inflammatory for many people

2) Boswellia serrata (AKBA standardized if possible)

  • Why: often pairs well with curcumin for stubborn inflammatory joint pain

  • Notes: tends to be easier on the stomach than some options

3) Glucosamine sulfate

  • Why: commonly used for osteoarthritis type pain and joint function, especially knees

  • Notes: this is a longer runway supplement, give it 6 to 12 weeks

When to choose Tier 2: persistent OA style pain, knee pain, “grindy” joints, and stiffness that keeps coming back.

Tier 3: Best (For harder cases or when you want the most “complete” stack)

Pick this if you have frequent flare ups, a physically demanding job, or you want a higher performance approach.

1) Curcumin

  • Maintain daily

2) Omega 3 fish oil

  • Maintain daily

3) UC II collagen (undenatured type II collagen)

  • Why: supports joint comfort and function through immune modulation pathways and cartilage support

  • Notes: this is different than collagen peptides; it’s usually a small dose capsule

Optional add ons (choose one based on your symptoms)

  • Magnesium glycinate if muscle tension, cramps, or poor sleep amplify pain

  • Vitamin D if you’re low (best confirmed with labs)

  • Ginger extract for extra anti inflammatory support if you can’t tolerate higher curcumin doses

When to choose Tier 3: chronic joint pain plus frequent flare ups, heavy training, lots of repetitive work, or you want the best shot at noticeable change.

How to tell if it’s working

  • You get moving faster in the morning

  • Stairs, squatting, gripping, or overhead work feels easier

  • You recover faster after activity

  • Fewer “hot” or swollen flare ups
    Give it 4 to 8 weeks for Tier 1 or Tier 3 basics, and 6 to 12 weeks for glucosamine.

What matters more than supplements

If joint pain keeps returning, the missing piece is usually:

  • A simple strength plan (hips, quads, calves, rotator cuff, grip)

  • Joint range of motion work that does not irritate symptoms

  • Load management (how much, how often, how hard)

  • A movement screen to find the real driver

Need help picking the right plan?

If you want this personalized to your symptoms, history, and goals, I can help you choose the simplest plan that actually fits your situation.

📍 Mountain Movement Chiropractic – Spearfish, SD
📅 Schedule an Appointment Today!

Dr. Zachary Hansen