I Have Major Cartilage Damage… This is What Helped
Let’s get this very, very straight - I am not a doctor, physical therapist, or any type of expert. This is me writing, possibly, to my future self (or my past self, if I could have one wish). This is anecdotal, informational and possibly educational and should not be used as actual medical advice.
Let’s also be additionally very clear - this post is not sponsored in any way.
I’ve dealt with cartilage damage in my knee since I was 21 years old. I played softball my whole life, and now I am an ultimate frisbee athlete. If you don’t know anything about frisbee you might think this is ridiculous and silly. However, ultimate is extremely physical and hard on your joints. It’s basically a mix of basketball and soccer with self-officiating.
So, now, I’m writing this at 33, having had two arthroscopic knee surgeries and needing a third… and a fourth other surgery. The fourth, however, is much more major. It’s a Matrix-induced Autologous Chondrocyte Implantation (MACI) and a realignment.
It’s currently January 25th, 2026 and I have been “injured” (I put in quotes because who knows how long I have had this next iteration of cartilage damage) since September 7th, 2025. Since then, I have sought out physical therapy, personal training, an orthopedic surgeon, a sports medicine doctor, and witchcraft.
But really, here’s what helped.
What I have found hope in:
Physical Therapy
Barre/Bar Workouts
Lifting
Band Work / Staying Consistent
Platelet-Rich Plasma (PRP)
Nutrition
Supplements
Rest and Recovery
Physical Therapy
Physical therapy is the foundation for everything. When you decide to see an expert for your issue, they help identify imbalances, restore mobility, and strengthen stabilizing muscles that often get overlooked.
Whether you’re recovering from injury or preventing one, PT supports longevity by teaching your body how to move correctly.
I’ve been lucky enough to work with the same physical therapist since 2018. Knowing your PT has your back, knows what you’re going through and fully supports you is an empowering feeling. Being able to joke with them and tell them dumb stuff about your life… what a bonus. Shoutout Andrew Kushner and Athletico Overland Park! Strengthening and recovery has never felt better.
I wrote this review for them in 2018: “I love doing my physical therapy at Athletico. Andy makes it a fun experience even though physical therapy and dealing with an injury is not always something you look forward to. Andy takes the time to figure out a personal treatment plan that won't just help you recover, but also help you succeed in the long run.”
Barre/Bar Workouts
Barre workouts focus on small, controlled movements that build endurance, alignment, and deep muscular strength. They’re especially effective for improving posture, core stability, and joint health. Think precision over power — these workouts train the body to move with intention and control.
I attend classes at The Bar Method in person and online. My bestie Caitlyn got me involved years ago and I have loved it ever since, even when I wasn’t an actual subscriber (lol). When you can easily do their workouts at home, there’s really no excuse!
Lifting
Strength training builds muscle, protects bone density, and increases metabolic efficiency. Beyond aesthetics, lifting improves functional strength — making everyday movements easier and safer. When done with proper form, lifting gives confidence and freedom in droves.
I have been lifting since 2020, when I started working with a local Olympic weightlifting gym, KC Weightlifting. Coach Anna Martin taught me how to squat, deadlift and do other lifts correctly. She supported me in all of my goals - losing weight, getting stronger, and making the Minnesota pro ultimate team. No one was prouder than Anna when I told her the news. I have never felt more confident and strong. Working with KC Weightlifting gave me the knowledge I needed to continue lifting and changed my life.
Band Work / Staying Consistent
Resistance bands are deceptively effective. They’re joint-friendly, portable, and perfect for activating stabilizing muscles. More importantly, band work supports consistency.
I like to wear them while I walk around the house! I don’t know how much that helps, but it’s easy enough!
I am currently trying out leggings by SweetFlexx that are “resistance leggings” with bands up the front and back. They’re very soft and comfortable, they could help engage my muscles, so I say “why not”!?
Platelet-Rich Plasma (PRP)
PRP (Platelet-Rich Plasma) therapy for the knee involves injecting a concentration of the patient's own platelets, rich in growth factors, into the joint to stimulate tissue repair, reduce inflammation.
I am going to get my first injection at the end of February. While it doesn’t guarantee results, I am looking forward to the potential. I’ll follow up!
Nutrition
Protein intake supports muscle repair, strength gains, and overall metabolic health. For those struggling to meet protein needs through food alone, protein powders or essential amino acids can help support recovery and lean muscle maintenance.
I start my day by enjoying my Overnight Oats because they kick my day off with 20g of protein, woo!
But truly, I am no saint. I don’t have much to say about nutrition that you don’t already know. If you eat foods that reduce inflammation and support your health, you’ll be better off.
Do I always do that? No freaking way. Do I want to list it here? Yeah, because I should think about it more. That’s all you’re gonna get.
Supplements
Glucosamine chondroitin sulphate (GCS) was suggested to me by two doctors. It’s not a fix, but if it can possibly help, I am into it. You’ll get that sentiment from me over and over.
GSC is one of the most widely studied supplements for joint and cartilage health. It supports the structure of cartilage, helps maintain joint lubrication, and may reduce stiffness associated with wear and tear. While it’s not an instant fix, consistent use can support long-term joint comfort and mobility.
Before my PRP injection I had to stop taking these supplements because they might dull the effects. That’s how important they are!
Next up, collagen provides key amino acids that support connective tissue, including cartilage, tendons, ligaments, and skin. When paired with vitamin C, collagen supplementation may help improve tissue resilience and recovery. It’s particularly helpful for joint support, injury prevention, and maintaining tissue integrity as we age.
Rest and Recovery
Ahhhh, the good stuff… that also takes a lot of work.
I wish there was more straightforward information here. I want more professionals to agree on what works best, but this is what I like to do, in no specific order:
Rest
Ice
Heat
Compression
Elevation
What I hope to do next:
Continue on the above
Get my next surgery
The most important thing for me is to stay consistent. Do my workouts. Eat well. Take my supplements. See my doctors. It’s going to be hard, but I am going to do the best I can.
I am going to have surgery this year. It’s currently scheduled for October. I hope it fixes what it can before I dive in deep for the MACI procedure.
Wish me luck. :)
If you’re reading this, I wish you well. If you can relate and want a buddy, don’t hesitate to reach out to me at stephrupp@gmail.com.
