Regular exercise can help strengthen bones, muscles, and joints, but it can also lead to some soreness. In some cases, it can even lead to injury. The same can be said about sports-related injuries; you know, when you try to pull a Lebron James during a pick-up game of hoops, only to end up doing a Rick James and superfreakin' on the ground. In a word: Ouch. In seven words: Ouch. That hurt. Get me some glucosamine.

Research in Sports Medicine published results on a recent study involving the affects of the supplement glucosamine on injured athletes. Taking around 1,500mg of the cartilage-mending supplement per day for 28 days showed promising results in study volunteers, all of which were injured at the outset of the study.

After this 28 day period, the volunteers could flex and extend their knee 10 percent farther than volunteers who did not take glucosamine.

I used to be a little leery of alternative medicine, mostly turned off by products that carried outrageous claims with an even more unbelievable price tag. But in the last several years, alternative medicine has been getting more serious attention, and while there are plenty of people out there willing to trade you your hard earned cash for their useless product, there's also a lot of solid science that says some alternative treatments really work. CNN recently highlighted five of them:

• acupuncture
• calcium, magnesium, and B6 to treat PMS
• using St. John's Wort for mild depression
• treating pain and anxiety with guided imagery
• glucosamine for joint pain

Health experts recommend making sure any product has labeling from the USP or NSF International, that practitioners are trained and licensed, and that you turn your back on crazy claims or promises of quick fixes.

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I was buying glucosamine tablets for my dog to cut down on arthritis inflammation. Then saw some in the drug store for people and thought I would give them a try for the pain in my joints from arthritis. I did not notice much change for either of us. Then I read an article today that glucosamine trials show little benefit against arthritis. The results of 15 trials of over the counter glucosamine vary so widely that industry bias may be a factor influencing the more positive outcomes, concludes a team writing in the July issue of Arthritis & Rheumatism.

Click here to read the MSN health news article and you be the judge.

Native Americans have used cayenne pepper as both food and medicine for at least 9,000 years. It has also been used as a topical remedy for arthritis and muscle pain. So I think I will pull one of my favorite spices out of the cabinet and give it a try to remedy the knee joint pain the natural way. The University of Maryland Medical Center has an article on the healing powers of cayenne pepper. Click here to read their report.

Methylsulfonylmethane (MSM), glucosamine and chondroitin are great supporters of joint health. From helping to building cartilage to lubricating those joints with plenty of water, these three substances are used by many people I know to give all those joints the extra cushion they need.

But, those three products aren't for everyone. For example, glucosamine shouldn't be taken by people allergic to shellfish, nor should MSM be taken by people with any kind of reaction to sulfur (in most cases). Although these products end up on the shelves of any discount pharmacy or even grocery store aisles, always research and make sure they'll exist in your body without complications.

For more tips on these specific joint health supplements, see this.

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Chondroitin Sulfate is used by many people I know for achy and arthritic joints -- but does it actually work? A recent clinical analysis says that it doesn't; in fact, chondroitin and sugar pills have the same effect.

I'm not sure I'm ready to believe this at all without knowing who is behind the clinical analysis (which is hugely important) or determining if there is any influence at work here to discredit a natural alternative (we've seen it before, folks). But, are you willing to no longer use your chondroitin supplements for those painful joints?

So, does the "better data" cited in this analysis hold water? From outward appearances, it looks like it does. Without more detail, I'm not throwing my opinion yet, however.

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