Wednesday, April 28, 2010

Link between Creatine and Chronic Joint Pain?

Creatine Monohydrate also sold in various other forms under the names of Creatine Anhydrous, Creatine Ethyl Ester, Creatine Phosphate and others, is a chemical normally found in the body, mostly in muscles. The body makes Creatine and it can be obtained from certain foods. Fish and meats are good sources of creatine. Creatine can also be made in the laboratory, hence the supplement - Creatine.

Creatine is commonly used for enhancing exercise performance and increasing muscle mass in athletes. There is some science supporting the use of Creatine in improving the athletic performance of young, healthy people during brief high-intensity activity such as anaerobic sports. However it is believed not to be very helpful for older athletes, say in their early 40's or older.

Creatine use is widespread among professional and amateur athletes and has been acknowledged by well-known athletes such as Mark McGuire, Sammy Sosa, and John Elway.

Creatine has also been used in treatment for congestive heart failure (CHF), depression, bipolar disorder, Parkinson’s disease, diseases of the muscles and nerves, an eye disease called gyrate atrophy, and high cholesterol. It is also used to slow the worsening of amyotrophic lateral sclerosis (ALS, Lou Gehrig’s disease), rheumatoid arthritis, McArdle’s disease, and for various muscular dystrophies.

Even though Creatine is allowed by the International Olympic Committee, National Collegiate Athletic Association (NCAA), and professional sports, MyAchingKnees had found some research to support that Creatine does have side effects, some of which can contribute to chronic joint pain.

Some of the on-line Creatine sellers advertise as follows: ” The best part about creatine-no adverse effects have been reported in any studies. NONE! Creatine is totally safe and effective. Creatine has never been shown harmfully toxic. “

To this I say Bull Crap! I have personally relayed information from several body building friends who will longer use Creatine since they experienced pain and in some cases severe pain in their joints, most notably the knees and elbow joints when cycling Creatine through 4 and 6 week supplementation cycles. In most of these personally relayed accounts, the joint pain stayed chronic for several months, but has not appeared to be permament.

Some of the chronic Joint Pain may be associated with tendonitis, as the tendons and ligaments on the joints cannot catch up with the growth in muscle, leading to pain and sometimes tremendous pain in these joints.

I have had other weight room addicts tell me that Creatine supplementation requires much greater amounts of hydration for the muscle cells and the kidneys and that when they cycle on Creatine they stop running as running not only requires more water, but puts a much greater strain on the knee joints.

Although Creatine appears safe for adults to use at the doses recommended by manufacturers, the long term side effects are just not known. I do not think the possible gains outweigh the potential risks.

55 comments:

  1. I just wanted you to know three times I have gone on Creatine Monohydrate and three times within 5 days my shoulders and elbows hurt so bad I cannot pick up a gallon of milk. I am done with the stuff... it has a side effect on me and I know it is what causes the pain in my shoulders and elbows. No change in weights or routine, just tried to add the creatine back in, third to fifth day impossible to live with the pain.

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  2. I think creatine has caused joint pain for me

    I have been taking 5 grams creatine monohydrate for 4 weeks. For the past 1 to 2 weeks, my finger, wrist and elbow joints have been kind of sore and achy. I think this cannot be blamed on increased strength or training, because I have not been doing anything with my hands/arms more than usual. I do not really work out, except for trying to strengthen my quads after knee surgery, so that can't explain hand pain.

    I am only 29 years old, so this sudden joint pain seemed strange, and I realized maybe it could be the creatine, and apparently, at least a few others have reported similar experiences in forums. Perhaps I have not been drinking enough water, which could cause joint pain if the creatine is causing my muscles to pull water, and there is not as much fluid in my joints. I will try increasing my water intake. If that does not work, I will stop creatine. I will try to remember to report back the results.

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  3. I have absolutly concluded that cycling creatine for 4-6 weeks for me has caused terrible knee pain, when i cycle off creatine my knees feel great, then when im back on it starts to hurt again, so for me ill get off of it for good this time and yes yes yes I drink plenty of water.

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  4. can you tell me, how long after stopping a creatine cycle does the pain usually go away for you?

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  5. I'm fairly sure my shoulder pains are caused by creatine. Onset is around 2-3 days, and symptoms subside within 1-2 weeks. It's a shame, because I notice definite improvements in performance. But the shoulder pain prevents me sleeping, and becomes unbearable after a few weeks.

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    1. Did you notice any improvement since going off creatine? I'm taking Beast Creature creatine and my shoulders have started to hurt so bad it wakes me up at night. I will stop taking it today and I hope I'll get some relief. I did however see positive results in power but I can't take this pain and no sleep. Also noticed joint pains.

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    2. I too hae had horrible experinace with creatine. Mostly in my knees and my hips. Some in my elbows. I really notice it about 2 weeks in to my routine. I did not know what it was at first but after about the 4 time doing the creatine routine I knew it was from the product. After I stopped taking the creatine the pain really mad me nernous like OMG have I done something perminent. After about 3 months all the pain is gone. Now I only take very little to see if it hurts my joints and it has not so far. I know take the buffered creatine 1 pill a day when I excersise. and PLENTY OF WATER with that one pill.

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  6. I've been taking creatine for about 4 months now. The muscle gain is incredible and I have packed on around 25 pounds. There is a noticeable difference in appearance for sure. But, I do have pain in my wrists and elbows and arm tendons. I believe it's directly correlated to creatine intake and the inability of my tendons and joints to strengthen in proportion to my muscle growth.

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    Replies
    1. 25 lbs in four months? Bullsh1t. You're either juicing, lying, or simply gained a ton of fat.

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  7. Same here. I get great results but the pain in my hip lexors is debilitating and keeps me fom running.

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  8. Just starter creatine about 2 weeks ago. Now suddenly my right shoulder hurts. I've been training for 3 years and have never experienced any joint pain. The muscle building effect from creatine is great, but dosen't help so much when iam unable to train due to the pain.

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  9. CREATINE IS TO BLAME I USED TO TAKE ONLY ON WORKOUT DAYS I WAS FINE BUT WHEN U TAKE DAILY FOR WEEKS KNEES AND ELBOWS ACHE NOT GOOD DEFO CREATINE

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  10. Third time cycling creatine and third time with bilateral knee pain. I drink almost a gallon of water daily. I increase my pr squats weekly but no more than 2.5 lbs.

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  11. i took creatin twice this week to do cross training,ie weights and a bit of fast hill running.i did nothing more than i do normally without it but i am suffering with severe pain in my hips ,thighs and calves.I have never had this sort of pain before after training ,even when marathon training.Surely it must be the creatin.I can barely move at work and it seems to be much worse at night time.

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  12. If creatine is so bad for your joints, why is it sometimes recommended by doctors to take low doses of creatine for patients with rheumatoid arthritis (RA)?
    Seems to me some of you are doing it wrong - considering this and the fact that the ratio of people having pain compared to those who do not is minimal. The workouts you are doing are likely straining your joints or your muscles - taking creatine makes people think they can handle a lot more weight and end up hurting themselves.
    The only medically backed up side effect of creatine is possible straining of the kidneys if too large of doses are taken.

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    Replies
    1. Or, perhaps some people respond to different compounds differently than others. Duh.

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  13. The other cause can be the brand/product. There is pharmaceutical grade creatine and there is junk. Don't forget fillers, additives, and the fact that supplements are unsupervised. The FDA does not monitor supplements and independent labs have test many supplements and found only trace amounts of the ingredients listed. Research the brands available and then make your selection. Also, double your water intake when cycling on creatine. Your muscles are sponges and will draw it out of the joints if its not satisfied.

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  14. Creatine can be a factor in dehydration, and dehydration can cause joint problems, so it is certainly plausible that creatine is a factor in joint pain. I have stopped taking creatine and started drinking a lot of water every day, and my knee has stopped hurting as it had been, mysteriously, for the past couple of months.

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  15. I'm 33 and getting back into bodybuilding after a few years of being fairly out of shape. I've been weight training around 7 hours a week for the past 4 months and about 4 weeks ago began supplementing creatine. The muscle gains with creatine are definite, but like other commenters here I have begun to experience unaccountable joint pain in my knees and shoulders. I am very experienced in weight training and am fully conscious of the need to protect myself from injury; especially now that I'm past 30. I was also a certified weight trainer with the IWA; so I know the ins and outs. Over the past 2-3 weeks this joint pain has become progressively worse to the point where I fear joint injury might occur. My diet is strictly regimented and I haven't started any other forms of supplementation. I alter my workouts every 2 weeks to keep shocking my muscles for fast growth but I don't do anthing extreme and am always very careful not to overload my joints. Creatine is the only thing I can think of that could possibly account for the pain.

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  16. I have now tried Beast Creature Creatine on two seperated occasions I have not made it more than two weeks each time taking the stuff without extreme pains in my joints. I am 27 years old and have been working out for 7 years. I never have pains like this when im nottaking creatine. I also drink a full gallon of water when taking the stuff too. Not sure how or why it causes this pain but it is definitely the supplement that causes it

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  17. One reason I started using Creatine Monohydrate was because it was apparently safe and had no side effects. Within 3 days of using the recommended serving, my joints hurt incredibly bad. It was not normal joint pain...it was sharp and achy...if that makes sense. I had not done any out of the ordinary workouts or changed anything fitness-wise...so I know beyond a shadow of a doubt it was the Creatine. I looked online to try to find articles about Creatine and joint pain, but couldn't find any - until today. It is very rare for me to have a reaction to any supplement, but I will be staying far away from all Creatine supplements in the future. I was glad to see this blog post...hopefully others can make a more educated/informed decision before trying Creatine.

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  18. I first started to use creatine last year and within days started to experience dull aches, weakness and a dead feeling in my right shoulder, elbow and wrist. I immediately linked it to the creatine as it was the only change in my routine but others dismissed this and I saw a physio who thought it might be Thoracic Outlet Syndrome. I stopped the creatine just in case and after some physio, things improved but the weakness in my wrist didn't go away. I started back on the Creatine Monohydrate and things seemed ok. It only bothered me during work outs, specifically on bicep day as there would be extra tension on my wrist during curls. This 'weakness' has gradually worsened and sometimes my wrist feels weak, even just carrying plates into the kitchen after dinner. Now the pain is almost constant and effects both my hands and forearms. I even wake in the night to a throbbing dull ache that can last for several minutes. I've been referred to the physio once again for possible Carpal Tunnel Syndrome. I've stopped taking a creatine supplement as there is creatine in the protein powder I am now using. I'm still deeply suspicious about creatine as before this I never experienced anything like this.

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  19. Thanks for taking the time to discuss this, would you mind updating your blog with more information? It is extremely helpful for me.

    Orthopedic Physicians & Knee Therapy CT

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  20. Weird back when i took creatine me and a guy in the weight room agreed it helped make it feel like you had water around your joints. It did cause me shin splints though.

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  21. Interesting to read these comments. I bought Creapure Creatine a couple of weeks ago. It was half price at the supermarket. I've been going to the gym so I thought it maybe helpful. I have hip osteoarthritis and sometimes this can be very debilitating particularly at night when sleeping.

    Sometimes, it is very painful to straighten up etc. After three days, a great amount of pain had gone and I had virtually no pain in bed. I have noticed I have been standing up straight with a whole lot less pain. Life with arthritis is just a whole lot better for me and nothing has changed apart from the addition of Creapure Creatine.

    After googling creatine + arthritis, I found that it can be helpful. I recommend anyone with arthritis to give it a try. I have been using 1 level teaspoon a day in a protein shake.

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  22. Interesting to read these comments. I bought Creapure Creatine a couple of weeks ago. It was half price at the supermarket. I've been going to the gym so I thought it maybe helpful. I have hip osteoarthritis and sometimes this can be very debilitating particularly at night when sleeping.

    Sometimes, it is very painful to straighten up etc. After three days, a great amount of pain had gone and I had virtually no pain in bed. I have noticed I have been standing up straight with a whole lot less pain. Life with arthritis is just a whole lot better for me and nothing has changed apart from the addition of Creapure Creatine.

    After googling creatine + arthritis, I found that it can be helpful. I recommend anyone with arthritis to give it a try. I have been using 1 level teaspoon a day in a protein shake.

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  23. I m using creatine from last 4 weeks. but suddenly i got pain in my knees and elbow. i stopped taking creatine but still i m having pain. can u please help me how to get rid of thease pain.

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  24. Same here. I have been taking Creatine for about two weeks and the shoulder pain is getting pretty bad. I believe it has something to do with lack of an adequate amount of fluids while taking the creatine. I am not sure. I just know that the strength/mass gain is not worth the constant pain.

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  25. The sudden onset of joint pain made me think it was the creatine. strange because it did help my plantar fasciitis. but now my knees and hips are so sore. my knuckles are so bad I've had difficulty using the computer. I'm going to miss the gains, it's not worth the pains in this case.

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  26. I lifted for years. Always took protein. Never used creatine. Has back surgery a few years ago. Now my back is doing well and am back to lifting. Started using protein and creatine. Tremendous shoulder pain when lifting. Never had anything like this. Started about 2-3 weeks after taking creatine. I'm considering stopping as it hurts so bad in both shoulders when i lift is almost intolerable. My assumption is our is the creatine. Nice to find this article.

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  27. I lifted for years. Always took protein. Never used creatine. Has back surgery a few years ago. Now my back is doing well and am back to lifting. Started using protein and creatine. Tremendous shoulder pain when lifting. Never had anything like this. Started about 2-3 weeks after taking creatine. I'm considering stopping as it hurts so bad in both shoulders when i lift is almost intolerable. My assumption is our is the creatine. Nice to find this article.

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  28. Have you ever thought of proof reading your subject matter prior to publishing?

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  29. Sad to say that creatine caused me extreme joint discomfort/pain in both elbow joints. I would wake up at night due to it. Only difference was my creatine supplementation. I actually thought I was developing fibromyalgia which was frightening to say the least (I'm 37). Finally occurred to me that it could be the creatine....google lead me to A LOT of people with the same complaint. I tried upping my water (from almost a gallon to over a gallon a day) and it helped a bit. But if I go under by even 8 oz, the pain comes right back. So unfortunately for me I had to go off creatine. Joint pain completely disappeared after about 2-3 weeks.

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  30. I am 49 and work out regularly. I Tried Creatine (purple) and both heels and knees began to seriously hurt. I Stopped taking it and now I am much better. I think if you have minor issues, the creatine makes it worse. (retain water in the strained areas)

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  31. I work in the auto industry and thought that the steel toe shoes were causing my knee pain. For the last 5 years, off and on, I would take creatine - I have finally indeed tied creatine to my knee flare ups (literally I'll walk with a limp) which go away when I stop taking creatine. I'll admit I dont do a gallon of water since working on an assembly line keeps me from getting the needed bathroom breaks. I am also an older gent - older guys be careful, some foods and supplements affect us more than they would have 20-30 years ago. Still swear by the product for those who dont experience the side affects

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  32. I started a gym membership in the same period that I purchased a home. I originally thought the pain was the result of doing landscaping. I consulted my practitioner and the x-ray, ultra sound and blood test came back as normal. I took creatine 2 years after and the same pain came back. It took around 3 months for the pain to go away but a sensitivity was still there beyond 6 months. I am convinced that creatine carries risks and would advise anyone to stay away.

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    1. I should have mentioned finger joint pain.

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  33. I've been taking creatine on and off for years now. Six months ago, I started having pain in my left ankle first, then in my right foot, then in both my knees and most recently, my left hand knuckle. I saw GPs and orthopaedist for this, did the x-rays and blood tests (I thought I might have rheumatoid arthritis at age 37) but nothing unusual turned up and they all chalked it up to tendinitis as the most probable diagnosis - nothing much to be done but time and rest. For the first few months this started I was still exercising and taking creatine, but when the pain progressed, I stopped exercising out of frustration and with that, stopped taking creatine as well.

    Until recently. The pain seemed to be subsiding, I thought I was finally getting better (and maybe I was). Went back to the gym a few days ago (only upper body exercises) and started back on creatine (5mg twice a day for loading phase). And... the joint pains are back in force. I have to attribute this to the creatine. I drink plenty but I wouldn't rule out hydration as a factor, but I personally am convinced now, at least in my test case of 1, that creatine is part of the problem here.

    I'm going off creatine today but will continue exercise and see how that goes - will update in a few weeks.

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  34. Since ages, joint pain & body pain have been a matter of serious concern. One way or other most people of old age suffer from it. But not only the old, even young people also experience these pains. Herbal joint pain treatment is effective in relieving joint discomfort, sore or achy joints, stiffness. visit http://www.jointpainclinic.com/body-aches-pains-natural-relief-for-muscle-joint-pains.html

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  35. I have been training for more than 20 yrs, clean no roids or supplements. Then I decided to take whey protein, BCAA, fish oil and creatine a while ago. After few months my joints started to ache and became very stiff and painful to train, also did my biceps tendons. It started with the knees, elbows then shoulders. I felt like an old man. After 6mnths of struggle I stopped taking Creatine only. Few days later my joints felt so fresh, and the pain disappeared. My performance in the gym went up again. Apparently Creatine dries/drains water for the joints and thus limits their movements. Stop taking creatine if you experience joint pain...trust me on this!

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  36. This is very interesting. I'm 58 and was diagnosed with osteoarthris 18 years ago but have gotten along fine. I have been adedicated skier for over 50 years and I train 9+ months of the year to ski (cycling and weights).

    I started taking creating on Dec 8. A low dose: 1 heaping teaspoon a day. A month later my knees started killing me. I went to my orthopedist and he thinks it's likely the end is near and I may have to stop skiing and/or I need artificial knees. I am going to stop taking creatine today. I pray this solves the problem.

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    1. Hey Doug, did it help stopping the creatine? Curious because out of nowhere, after a few weeks of creatine, same thing happened to me. I'm 50, ski and bike frequently. It was only one knee and it was swelling quite a bit after walking around. Doctor said it is a torn meniscus, but I think it may have been like that due to a past recovery from and injury and creatine just made it worse. Stopped creatine, hoping it gets better.

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  37. Very important thing about creatine(and it says on label) IF someone use extra creatine supplement MUST DRINK LOADS OF WATER! And of course it will cause joint problems since they have what they call it "Synovial fluid" i think. So yah. 2 liters of water is a must/day.

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  38. Try the creative Hcl. Creating monohydrate does cause severe joint pain in some people, but I’ve tried the creative HCL and no pain what so ever

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  39. I am sixty years old, no bodybuilng, no workout; started taking creatine for the sake of brain function; knee, hip flared up with a vengence --first I thought it was arthritis getting frighteningly worse, then I started blaming creatine (this was the only variable)
    Thank you for this article, it confirms my suspicion

    question:
    how about creatine in meat ? may hamburgers be the couse of my arthritis ?

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    1. You may have gout which is a form of arthritis. I suffer from gout and Red meat rich in certain protein raises levels of uric acids which causes crystals inside the body tht causes intense pain. Creatine also raises uric acid level. My suggestion try to stay away from too much red meat, turkey or organ meats. Drink cherry juice and ask the doc to check your uric acid levels, if it's over 7 than there lies the problem. Nowadays I eat mostly chicken and rarely fried and it has helped keep my gout at bay. I also recently learned creatine was triggering this pain so I stopped taking it and feel great.

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  40. I am 46 and about 3 months ago fortunately on time I stopped taking creatine. Now I am much better than in a moment 3 months ago. I was taking creatine for about a month or maybe 6 weeks, in cycle of 2 weeks taking(first week 5grams per day and second week 3g per day) and 1 week rest(not taking it any) and my shoulders got badly blocked, restriction of movement due to pain was about 50%. As well I got strong pain in my right forearm ligaments, near the elbow and near the wrist I had constant pain that even was hard to sleep during the night. Only letting time goes by was enough to cure almost all problems creatine made (and in some extent stretching those joints helped). I say 'almost' since I still have some shortage in left lumbal back regia but stretching excersises help me to slowly overcome that isue which I hope will disapear soon.

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  41. This was really an interesting topic and I kinda agree with what you have mentioned here!
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  42. I started having shoulder pain when I was cycling OFF of creatine , now that I started back on it the pain has subsided

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  43. The pain in my shoulders has gotten unbearable and I didn't know why. I decided to question if my use of creatine was the culprit. I'm very relieved to know that I'm not the only one experiencing this agony. For the first time in years, my knees are aching the day after my leg workout. Hopefully, the pain will subside since, after reading these posts I am going to stop taking the stuff. I also didn't know that it was not recommended for older bodybuilders. I'm over fifty. So glad I found this forum. Thanks.

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  44. I bought ON creatine monohydrate for the first time. After taking 5 Gms for 2 days , my knees started to feel a bit of discomfort and mild pain. I think this is Because of creatine lol.

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  45. Im 40, work out at least four times a week and was cycling off and on of creatine recently. About five years ago i got my first bout of gout, changed my diet and it subsided. Three months ago I started using creatine again after several years of not using it. At the time I didn't think of the correlation but I also got hit with several severe gout attacks in my feet and joints to the point I couldn't walk. I couldn't figure out why? As I had kept it at bay for years. Did research and learned tht creatine indeed increases uric acid levels and I immediately stopped using creatine. Guess what? All my joint pain subsided and I have been gout free for months. I also had this severe back pain tht I attributed to my herniatic discs but as soon as I got off creatine it also got better🤔

    Just be wary guys there are indeed side effects that can be detrimental to your work out and health.

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