Running? Mind Your Joints.

Running?  Mind Your Joints.

If you are running, don’t forget your joints.

Are you training for your first 5km, half or full marathon or your first Tri?  Firstly, well done and secondly, don’t forgot to mind your joints.

 

Runners tend to develop joint problems most frequently in their hips, knees, ankles and big toes.  We don’t want this to put you off the running goals you have set for yourself so here is some advice on minimising the wear and tear caused.

 

  • Wear the Right Shoes:
    Invest in good running shoes and if necessary prescribed orthotics.  This will decrease pain and increase stability in unstable joints.  Walk around your house in your bare feet.  This develops a stronger platform so your muscles can absorb shock and support your joints better.
  • Maintain Proper Running Form:
    Avoid over striding as this contributes to impact related injuries.
  • Avoid Hard Surfaces:
    Where possible get off the road. Try to train on a track or on dirt trails.  If on a track, run clockwise in the outside lane while warming-up and cooling down and anti-clockwise when doing your run.  So you are turning right for warm up and cool down and left while doing your run, creating a balance of pressure on your feet and joints.
  • Stretch, Stretch and Stretch:
    Having long supple muscles alleviates pressure on joints. As we age this is even more important as muscles and joints stiffen.
  • Eat Right:
    Some foods naturally contain anti-inflammatory properties. Include berries, soy products, foods rich in omega-3 fatty acids (salmon and other cold water fish), green tea, olive oils and more in your diet.
  • Take a Supplement:
    Joint Complex from Revive Active protects and repairs joints. It contains marine collagen which is the building blocks of cartilage and bones, MSM which has anti-inflammatory benefits, hyaluronic acid which is a natural lubricant and shock absorber and glucosamine.
  • Tie your Laces Properly:
    Might sound simple but this is a knack I only recently discovered.
    On running shoes there exists two additional lace holes at the top which are used for looping your laces back, and tightening the top so your feet don’t shuffle around inside.  This video shows you exactly how to do it.

 

Happy running. 

 

1st July 2016