Tendon and ligament injuries are common among athletes and people who exercise regularly. Injury to joints, like those in knee, shoulder and elbow, can cause pain and stiffness and prevent physical activity for long duration. Although, joint supplements that contain glucosamine, chondroitin and MSM are targeted to treat connective tissue injuries, there is not enough scientific evidence to support their effectiveness.
Tendons and Ligaments
Tendons and ligaments are categorized as connective tissue. Tendons are cords of connective tissue that attach muscles to bones. Tendons form flexible but strong connections and are built from bundles of collagenous tissue. Ligaments are fibrous connective tissues that connect one bone to another at joints. Ligaments, unlike tendons, are a mix of collagenous and elastic fibers. Collagen and elastin are proteins that your body builds from amino acids that you get from food. While good nutrition is important for tendon and joint health, there are a few supplements targeted to treat tendon and ligament injuries.
Glucosamine
Glucosamine is naturally present in the connective tissues of the joints. Dietary sources of glucosamine are very limited, so supplements are generally made from outer shells of shrimps and crabs. Glucosamine supplements are targeted to treat pain, stiffness and swelling associated with injuries and inflammation of the connective tissue. Many studies have evaluated the safety and efficacy of glucosamine supplements. Although, some studies support the use of glucosamine as a joint supplement, research is conflicting and more studies are needed.
Chondroitin
Chondroitin is another substance naturally present in the cartilage. Chondroitin absorbs fluids into the connective tissue and helps build new cartilage. For supplement use, chondroitin is harvested from animal sources like bovine cartilage. Like glucosamine, chondroitin is also indicated to help reduce pain, stiffness and swelling in the ligaments of the joints. However, the research on the effects of chondroitin is conflicting and no conclusive evidence exists of its effectiveness.
(ref 2-4)
Methylsulfonylmethane
Methylsulfonylmethane, or MSM, occurs naturally in fruits and vegetables and it is used in many joint supplements in combination with glucosamine and chondroitin. Two studies have indicated that MSM may be effective in reducing joint pain and swelling. In addition, preliminary research indicates that it may also reduce degenerative processes in the connective tissue of the joints.
References
- "Anatomy and Physiology"; Gary Thibodeau et al; 2007
- "American Family Physician"; Dietary Supplements for Osteoarthritis; Philip Gregory, et al.; January 2008
- "Health Technology Assessment"; The clinical effectiveness of glucosamine and chondroitin supplements..; C. Black, et al.; November 2009
- "New England Journal of Medicine"; Glucosamine, chondroitin sulfate, and the two in combination ..; D.O. Clegg, et al.; February 2006
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