Playing Pickleball with Knee Arthritis Just Got Better! The Promise of Undenatured Collagen

With all the joy, social pleasure, and health benefits that come with pickleball, it is not without its challenges. If you have Osteoarthritis in one or both of your knees you know what I mean. That stiffness. That soreness. 

Your knee joints put up with a lot of impact and torsion during a pickleball match and when the joints aren’t healthy to begin with it may be just enough to make them angry, stiff, painful, and inflamed. While you can’t completely stop the joint degeneration, there is quality research to suggest that taking collagen orally can actually reduce pain and inflammation in your knees1 and perhaps help you get away with a bit more pickleball!

There is so much controversial information on the internet, I serve to break through all that noise for you bringing you information from high level research studies known as systematic reviews and meta-analyses. 

Now to the Collagen.....

There are two types of Collagen that have 2 distinct pathways or mechanisms in the human body. One is hydrolysed collagen and the other is undenatured or native collagen. 

Hydrolysed collagen has a lower molecular weight which leads to rapid absorption in the small intestine and a direct flight right to your knees where it goes right to work at protecting your joint surfaces.

Undenatured Collagen Type II is unique in that it works by triggering an immune response in your body that magically cuts inflammation, inhibits tissue degradation, and reduces pain in your knees!1

 Where does the Type II Undenatured Collagen come from and how do you find it?

The primary source is from chicken sternum cartilage although there are emerging “fish cartilage” sources but when looking at labels on supplement bottles you are looking for the specific words “Undenatured” or “Native” Collagen Type II. Labels that read “Collagen Peptides” or “Hydrolysed Collagen” indicate that the collagen has been broken down into smaller molecules which also are purported to be beneficial, but they are not the Type II ! 

My take from the research is that both Undenatured Type II and Hydrolysed can benefit your knees and the typical dosage for the Type II, Undenatured Collagen is around 40mg/day. 

As always, it is recommended to consult your Nutritionist or Functional Medicine Physician for advisement on dosages and consumption patterns specific for you.

Final ThinkaDink

Nothing is more effective than a consistent strength, stability, and flexibility training program off the court for better knees on the court, but quality supplements supported by high level research like Oral Collagen Type II and some low weightbearing recovery days away from pickleball can perhaps go a long way!

Sincerely,

Dr. PickleDinkTM

 Reference:

1.           Simental-Mendía M, Ortega-Mata D, Acosta-Olivo CA, Simental-Mendía LE, Peña-Martínez VM, Vilchez-Cavazos F. Effect of collagen supplementation on knee osteoarthritis: an updated systematic review and meta-analysis of randomised controlled trials. Clin Exp Rheumatol. 2025 Jan;43(1):126-134. doi: 10.55563/clinexprheumatol/kflfr5. Epub 2024 Aug 20. PMID: 39212129.