I do 1, 2, 3, 4. And NPP. I also do 9 but not for joint pain. I prodded this AI to include NPP and it gave the stupid party line about liver toxicity, cholesterol elevation, etc. All 100% wrong! But good politics.
Joint pain (back rehab, knees, etc)
This is a little outside the scope of this book. But we are older, and joint pain is common during ADT.
Below is a list of strategies for managing sore joints with each option rated on a scale from A (most effective) to F (least effective) based on current evidence, overall benefits, and long-term outcomes.
1. Physical Therapy & Exercise (A)
Targeted exercises that strengthen the muscles around the knee—especially the quadriceps, hamstrings, and glutes—improve joint stability and reduce pain. Low-impact activities like swimming and cycling are particularly beneficial and have robust supporting evidence.
2. Weight Management (A)
Reducing body weight decreases the load on the knees, significantly alleviating pain and slowing joint degeneration. Studies consistently show that even modest weight loss improves knee function and symptoms.
3. Red Light Therapy (B–)
Red light therapy (low-level laser therapy) may help reduce inflammation and promote tissue repair by increasing circulation. While some studies show promising short-term relief, long-term benefits and optimal protocols remain somewhat variable.
4. Electrical Muscle Stimulation (EMS) (B)
EMS uses electrical impulses to induce muscle contractions, which can help strengthen the muscles around the knee and support joint stability. Evidence suggests that EMS can be a useful adjunct to traditional exercise, especially in patients with limited mobility, although it is generally less effective as a standalone treatment for long-term pain relief.
5. RICE Protocol (B)
Rest, ice, compression, and elevation are effective for acute injuries or flare-ups, reducing inflammation and pain temporarily. This approach is more palliative and does not address long-term underlying causes.
6. Over-the-Counter NSAIDs (B–)
Medications such as ibuprofen or naproxen can effectively reduce pain and inflammation in the short term. However, long-term use may lead to side effects such as gastrointestinal issues, and these drugs do not resolve underlying structural problems.
7. Supportive Devices (C+)
Knee braces, orthotics, or supportive footwear can provide temporary stabilization and pain relief. Their effectiveness varies among individuals, and they are best used as part of a broader treatment plan.
8. Topical Treatments (C)
Creams or gels containing NSAIDs, menthol, or capsaicin offer localized relief. These can be useful for mild to moderate pain but generally provide less potent results compared to systemic therapies.
9. Natural Supplements (D)
Supplements such as curcumin (from turmeric) or omega-3 fatty acids have anti-inflammatory properties, but evidence is mixed and product quality can vary widely, limiting their effectiveness as a sole treatment.
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10. References
1. URL: mayoclinic.org/diseases-con... – Title: “Knee Pain: Diagnosis and Treatment – Mayo Clinic”
2. URL: healthline.com/health/knee-... – Title: “Knee Pain: Causes, Treatment, and Prevention – Healthline”
3. URL: nhs.uk/conditions/knee-pain/ – Title: “Knee Pain – NHS”
4. URL: medicalnewstoday.com/articl... – Title: “Red Light Therapy: Uses, Benefits, and More – Medical News Today”
5. URL: ncbi.nlm.nih.gov/pmc/articl... – Title: “Electrical Muscle Stimulation: A Systematic Review of the Literature”
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