Joint Care for Runners

Every runner needs to think about what they need to do to keep their joints healthy, especially the hips, knees, spine, ankles, and big toes. Those are the joints that receive the most impact during running. While research suggests that running decreases the chances of getting osteoarthritis, running in the wrong way and not caring for joints properly can actually increase chances of receiving this disease. Read on to learn several steps for how to minimize joint damage.

First of all, runners should maintain proper weight. Putting extra pressure on the joints through extra poundage adds stress, which can eventually lead to arthritis. Avoid hard surfaces such as cement; dirt and other soft surfaces are better because they put less stress on the joints. Runners should ensure that they wear proper running shoes that will cushion their feet properly and absorb shock. Without the proper shoes shock will be absorbed into the leg bones, something that could eventually lead to damaged knees and hips. Walking around in bare feet helps to minimize this risk; in cultures where people go barefoot most of the time there are fewer cases of osteoarthritis than elsewhere. Runners also must focus on how they run, because practices such as overstriding can lead to damage due to increased impact. It is also important to train in a variety of ways other than running, including swimming, bicycling, and weight training. Doing this can increase bone mass and will use the joints in different ways than they how they are used during running. Stretching can help ease pressure on joints, and eating foods such as berries and green tea can help prevent and reduce inflammation. It is extremely important for runners to be able to recognize when their joints are damaged and to pay attention to the pain that they feel, because further exercise will simply injure joints further.

Be sure to keep these things in mind when running in order to reduce risk of injury and keep your joints healthy.

Works Cited

Winitz, M. (2009, October). Joint care for runners 101. Running Times Magazine, October 2009 Issue. Retrieved February 17 2010 from http://runningtimes.com/Article.aspx?ArticleID=17799&PageNum=1