Q: I still play sports every weekend, but as I get older, I'm feeling some Monday morning discomfort in my knees. Should I begin taking a supplement of glucosamine and chondroitin? Is it really a magic bullet?

A: I wish I could say there is a magic bullet, but none exists. There are some practices that may prevent discomfort in the first place and some supplements that may provide pain relief. "Weekend warriors," as those of us who play sports mostly during weekends are called, commonly suffer from sore muscles, achy joints and worse, injuries – especially joint injuries. We spend the week doing little more than sitting at a desk (though our fingers do marathons on the keyboard) and then kick in to high gear come Saturday. So first help your body transition from sedentary life to active animal. Warm up well! "But I do," you're saying about now. "Before I play, I stretch my calves, hammies, even my quads..."

I hate to smash an old myth (not really, I love that part of the job), but stretching is NOT warming up. And here's another myth-kicker: Strong evidence shows that stretching before exercising actually increases the risk of injury and that stretching should only be done after warming up or while cooling down. Start warming up by walking briskly or jogging lightly to increase overall blood flow. Then begin working all your joints and gradually increasing your range of motion. Do movements similar to those you'll use in your game, for example: multi-directional running, jumping, arm swings, torso rotations – you get the idea. Begin gently and then gradually increase the intensity to the level you'll use while playing your sport. You're bringing your body up to speed in a controlled way. Then you're ready for action. And your body will thank you on Monday.

But even though the best practices can reduce risk, joint pain is a reality. When it comes knocking, taking a supplement containing glucosamine and chondroitin can be the right answer. In more than a few studies, patients suffering joint pain from osteoarthritis reported a decrease in pain after taking glucosamine and chondroitin. Osteoarthritis is a condition in which the protective surface of joint bones deteriorates and bone rubs on bone. That rub is the likely culprit for most people who experience joint pain. Whether glucosamine and chondroitin actually contribute to rebuilding joint tissue has not been conclusively shown, though in some smaller studies, some patients taking daily doses of glucosamine and chondroitin did regenerate joint cartilage.

A word of caution: people who are allergic to shellfish and people who have diabetes should probably not take the combination. Glucosamine is made from shellfish and people with diabetes may have their blood sugar levels impacted by glucosamine. But check with your doctor and pharmacist before adding any supplement to your daily regimen.

So what's the final word? Taking a supplement of glucosamine and chondroitin can help relieve discomfort and may help restore cartilage. Your pharmacist can help you select the product that's right for you.