A recent article from SPB (Sports Performance Bulletin) looks at new research on ginger and inflammation. Can it really help older athletes combat joint pain and stiffness?
For athletes, inflammation is something of a double-edged sword. On the one hand, a degree of inflammation post exercise is a natural and healthy response to a training load imposed on the muscle. That because we now known that inflammation plays an integral role in the training adaptation response; not only is inflammation required as part of the process where damaged muscle tissue is broken down and then repaired, but it also acts an adaptation signal, helping to switch on key genes involved in the process of muscle synthesis and aerobic adaptation – a process that research shows is suppressed when anti-inflammatory medication is taken.
Inflammation is also part of the natural healing process following an injury.
However, despite the critical role that inflammation plays in the process of muscle growth and training adaptation, there is a big downside, especially when inflammation becomes excessive or chronic. When inflammation becomes chronic – something that becomes more common as we age – it can result in damage to healthy tissue, which triggers further inflammation, leading to a vicious circle. This age-related increase in inflammation partly explains why older athletes often suffer from more post-exercise soreness for longer following a harder or longer training session. It also helps explain chronic aches and pains in the joints and muscles that may be present even in the rested condition.
Chronic inflammation is also linked to diet; a very recent study found that in older people, the higher the proportion of ultra-processed foods – ie rich in refined grains, sugars and processed seed oils consumed in the diet, the greater the levels of inflammation were present, and the poorer the levels of strength and agility. The dietary link to chronic inflammation also operates in the reverse direction; for example, a Mediterranean-type diet is known to reduce chronic inflammation and likewise, diets rich in the essential fat omega-3 have also been documented to reduce inflammation.
FIGHTING INFLAMMATION
For older athletes seeking to maintain training volumes and performance, the presence of inflammation-related aches and pains presents a real challenge. When inflammation becomes chronic and begins to affect joints and range of movement, many athletes understandably reach for anti-inflammatory medications in the form of non-steroidal anti-inflammatory drugs
(NSAIDs) such as Ibuprofen, aspirin etc. And when inflammation flares up, many physicians will prescribe stronger NSAID medications such as Naproxen.
However, while effective in the short term, the long-term use of NSAIDs carries the risk of damage to the lining of the stomach, leading to stomach ulcers and gastric bleeding, which can be potentially very hazardous. To make matters worse, even the short-term use of NSAIDs may be undesirable because indicates that NSAIDs can delay muscle regeneration and training adaptations. More than that, NSAID use may reduce ligament, tendon, and cartilage healing following injury, making a re-injury or chronic injury more likely.
A MORE NATURAL APPROACH
Researches on more natural and safer options for combating chronic or excessive inflammation suggest that a number of naturally occurring food compounds such as curcumin from turmeric and tart cherry extract can help counter inflammation – without the undesirable side effects of medication. Indeed, some of these extracts may also enhance recovery and
performance in their own right, and confer additional health benefits such as a reduced risk of degenerative diseases like coronary heart disease and cancer.
One nutrient that has increasingly begun to attract attention for its anti-inflammatory effects is ginger. Ginger is not an exotic nutrient/food extract and most of us have probably consumed products containing ginger.
THE MAGIC OF GINGER
Ginger is a flowering plant found primarily in Southeast Asia that has been utilized as a spice and in ayurvedic medicinal practices.
It can be consumed in a variety of ways – either whole root (eg in cooked food recipes), in ginger extract powders, and as a herbal tea. Traditionally, and especially in Eastern medicine, ginger has been used to help resolve various ailments, including colds, nausea, fevers, headache, and gastrointestinal issues. However, ginger is also able to modulate inflammation due to its pharmacological activity – most notably through the anti-inflammatory effects of its phenolic compounds, which include gingerols, shogaols, paradols, and
zingerone.
When ginger is consumed as raw product, gingerols are the primary polyphenols found within the ginger root. However, when ginger is heated, gingerols can be converted into shogaols, paradols, and zingerone due to slight alterations in the molecular structures of these compounds. These compounds also exert anti-inflammatory effects albeit via slightly different
biochemical pathways. Several clinical studies support the value of ginger for the treatment of osteoarthritis, and in some cases, a significant reduction in knee pain has reported.
A study also shows that ginger was equally as effective as Ibuprofen at combating pain. Researchers concluded that low-dose ginger supplementation of 125mgs per day providing 12.5mgs per day of the all-important active gingerols lessenes perceptions of pain, improves functional capacity, and reduces several markers of inflammation in individuals who experience mild to moderate joint and muscle pain.
For older athletes who struggle with intermittent or chronic joint pain/stiffness,there’s a good rationale for experimenting with ginger supplementation. It’s safe, has very few side effects, provides health benefits above and beyond reducing inflammation, and importantly, it’s relatively inexpensive. However, you need to be aware that not all ginger supplements are created equal. The species of ginger and the way that growers have cultivated it can affect the strength and effectiveness of its analgesic effects – primarily due to
differences in the natural phytochemical composition, especially the concentrations of active compounds.
The key therefore is to choose a supplement with a standardized potency of gingerols. Choose a reputable brand too, preferably one that uses organic ginger and that can provide a certificate of analysis verifying the gingerol content. Look out for daily supplemental gingerol amount about 12.5mgs. Ginger supplements are best taken with food; a good time is in the morning after breakfast.
Finally, don’t forget that diet matters also; keep your diet as whole and natural as possible, while minimizing your intake of ultra-processed foods. That won’t just help combat inflammation, but will likely enhance your performance too!
source: Sports Performance Bulletin August 2025 edition
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