Bad knees and other joint complaints are commonplace with runners. There’s a variety of reasons for this concern, which should be addressed as early as possible to avoid unnecessary injuries.
Joint Care Tips for Runners
Thankfully, there are various things that can be done to improve joint care for exercisers, and especially runners. In this article, we provide five tips that will help to keep your joints functioning well.
Bone Broth for Its Restorative Qualities
Bone broth was traditionally filled with nutrients from the boiling of animal bones. Doing so releases gelatin and collagen which provide benefits to connective tissues. When it comes to joint care, that’s ideal.
Collagen is excellent when it comes to supporting strong skin, hair, and nails. The added glucosamine is restorative to the cartilage which in turn supports flexibility during exercise. Indeed, there are plenty of different health benefits to bone broth.
Days Off to Rest Your Body
While you may feel energetic enough to exercise every day, it isn’t advisable. General joint discomfort might be your body’s way of communicating that you’re overdoing it.
Just like how working the different muscle groups with weight-training on alternative days is a good idea, the same goes for regular exercise. Overstraining is a real issue, especially as exercise can become addictive due to the Dopamine release. Find other outlets for physical activity without doing too much on your days off.
Strength Training to Support a Running Routine
Running puts your body through its paces. It is jarring to the feet, ankles, legs and your back. However, it also demands much of your core too. The core isn’t necessarily something that runners think about which will support them but it’s more important than they realize.
Why is this? Because your muscles provide support for your joints. When your core and other areas of your body are too weak, the joints are forced to do more of the work.
Depending on the joint, this may cause it to get overworked, get a stress fracture or become worn out with cartilage issues later in life.
Including strength training in a weekly workout plan is essential if you want to gradually create a stronger body. Doing so, you’ll provide support for many more years of running and hopefully avoid significant injuries too.
Improve Your Running Form
Many of the problems associated with poor feet, bad ankles and painful knees develop over time due to poor running form.
We may naturally walk with our feet pointed outwards. Alternatively, when walking quickly or running, it’s possible that we pronate. Improper form can cause unnecessary strain and eventually damage to various joints, particularly with long-distance running or exercising for many years.
Have a fellow runner observe you to examine your body’s movement while paying special attention to your leg movement and footfalls. Alternatively, hire a running coach for a single session to improve your gait to resolve any issues there.
Fix Your Footwear
All our weight bears down on our feet and ankles. When wearing inappropriate footwear that neither fits well nor supports your body properly, it leads to joint trouble down the road.
Once you’re more aware of your tendencies (like overpronating), shop for a pair of running shoes that provide the right cushioning and stability for your feet. Like a strong foundation for a building, the same is required for your body when running too. As a runner, your feet may not touch the ground that often but when they do, the right support must be present.
When it comes to joint care, getting it right early on is better than waiting until you feel pain later. This avoids needing to correct an issue to solve a joint problem that’s developed slowly over time.
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