runners, what do ya do to protect your joints?
- Thread starter firehorse
- Start date
Buy a good pair of shoes (I highly, highly recommend Asics' Cumulus line - thanks ff, sparrow et all, ilu<3), take glucosamine and chondroitin ('bout 400mg each, 3x/day), stay committed to excellent form, and try to run on softer (lower impact) surfaces when possible.
Also, learn about appropriate training and rest parameters. I'm sure someone will be along shortly to advise you on that, as I think that requires practical knowledge (experience), of which I have little.
Also, learn about appropriate training and rest parameters. I'm sure someone will be along shortly to advise you on that, as I think that requires practical knowledge (experience), of which I have little.
Instead of running on the concrete, run on the grass.
Do a treadmill
no..............................
Get fit for a pair of running shoes at a real running store. They will watch your gait and determine if you have mechanical issues... most people do. With a proper fitted pair of running shoes, aches and pains from mechanical issues go away quickly. What you are left with are the aches and pains of an aging body. For that, I recommend a core and strength training routine... 3 times a week for about 30 minutes.
All the above advice is great. Hit the trails...less impact on the joints and usually pretty scenic for an enjoyable run.
What sort of insoles are you using? In my experience, about 90% of the insoles that come with shoes (cross trainers, runners, basketball shoes, anything) are absolutely useless as anything other than a soft surface to land on.
Go get a good pair of insoles for your shoes and see if that added support doesn't decrease the shock on your joints.
Not to plug a product here (I don't work for them or anything, this is purely recommendation out of my own satisfaction, and I feel no guilt in doing so as this is the ONLY way the company advertises, by word of mouth) but SOLE's custom heat moldable footbeds are quite amazing. I've been wearing mine for 2 years, they still look exactly like they did coming out of the box. No wear or damage, so that's always a good sign.
The actual support though is AMAZING. At first I noticed a slight feeling of forward propulsion, but after wearing the insoles every day for 3 months, no other pair of insoles gave me comfort to the same degree. With the soles, you get the arch support where you need it, and believe me, it's a good arch support (look at the pictures of the insoles, you can clearly see the arch support which your current insoles lack, if this support is too high or low, it'll mould under the weight of your foot to produce a good fit which will change over time as your foot adapts so your consistently have a strong arch support which will help mould, and maintain good form in your foot.
Please note though, nothing replaces real orthopedic inserts. Having worn orthopedics before though, I can say that these inserts will come in at a very close second. I think they even come with a satisfaction guarantee.
Check them out, it's worth a try. Your mileage may vary, but I feel quite confident in saying that you'll probably end up putting these inserts into every pair of shoes you own and will be too spoiled to settle on anything else. At least that's what ended up happening to me. I can honestly say I'm never wearing the default insoles that comes the shoes when I buy them again.
For the record, I've been using their ultra softec series.
I wont plug their URL into this post (to avoid this looking like an advertisement, in case anyone doesn't like that), but if you go on google and search up "soles insole" they should be the first result that comes up.
Read up though, you'd be surprised how many runners' problems can be attributed to bad foot support from their shoes or insoles.
Another product I've been quite happy with (having muscles in the backs of my legs that get very tired) are Thorlo's anti-fatigue socks. They're designed for security guards and law enforcement who have to spend long hours standing or walking on patrol and who often get muscle or joint problems in their legs as a result of doing this as part of their job. They work as a light tensor over the entire leg below the knee cap and have a mesh pattern that helps increase the circulation in your legs to help prevent them from getting exhausted.
Since their actual intended application is in the line of law enforcement, they've also got anti-microbial fabrics sewn in which inhibits bacteria from surviving within the sock. Originally this is designed so officers don't have to worry about infections from walking through contaminated blood. The side effect though is that you can wear a single pair of socks every day for over a week, including during your workouts, and they will never smell so bad that it becomes offensive. I don't advise this, just cause it's gross, but it does mean you'll never have to worry about how bad your shoes and feet will smell after a run.
They're originally designed to be worn in a 4-6" high-cut boot, which the user will be running in, so they're made with a double cushioned (not double-layered like many specific anti-blister socks) stitching to prevent blisters. They do this job well in a pair of boots, but in shoes, I don't think blisters are even possible unless you specifically try to develop them.
I've actually had to stop wearing these socks during my workouts because my lower legs weren't really feeling the workout at all. However, this may benefit you.
Go get a good pair of insoles for your shoes and see if that added support doesn't decrease the shock on your joints.
Not to plug a product here (I don't work for them or anything, this is purely recommendation out of my own satisfaction, and I feel no guilt in doing so as this is the ONLY way the company advertises, by word of mouth) but SOLE's custom heat moldable footbeds are quite amazing. I've been wearing mine for 2 years, they still look exactly like they did coming out of the box. No wear or damage, so that's always a good sign.
The actual support though is AMAZING. At first I noticed a slight feeling of forward propulsion, but after wearing the insoles every day for 3 months, no other pair of insoles gave me comfort to the same degree. With the soles, you get the arch support where you need it, and believe me, it's a good arch support (look at the pictures of the insoles, you can clearly see the arch support which your current insoles lack, if this support is too high or low, it'll mould under the weight of your foot to produce a good fit which will change over time as your foot adapts so your consistently have a strong arch support which will help mould, and maintain good form in your foot.
Please note though, nothing replaces real orthopedic inserts. Having worn orthopedics before though, I can say that these inserts will come in at a very close second. I think they even come with a satisfaction guarantee.
Check them out, it's worth a try. Your mileage may vary, but I feel quite confident in saying that you'll probably end up putting these inserts into every pair of shoes you own and will be too spoiled to settle on anything else. At least that's what ended up happening to me. I can honestly say I'm never wearing the default insoles that comes the shoes when I buy them again.
For the record, I've been using their ultra softec series.
I wont plug their URL into this post (to avoid this looking like an advertisement, in case anyone doesn't like that), but if you go on google and search up "soles insole" they should be the first result that comes up.
Read up though, you'd be surprised how many runners' problems can be attributed to bad foot support from their shoes or insoles.
Another product I've been quite happy with (having muscles in the backs of my legs that get very tired) are Thorlo's anti-fatigue socks. They're designed for security guards and law enforcement who have to spend long hours standing or walking on patrol and who often get muscle or joint problems in their legs as a result of doing this as part of their job. They work as a light tensor over the entire leg below the knee cap and have a mesh pattern that helps increase the circulation in your legs to help prevent them from getting exhausted.
Since their actual intended application is in the line of law enforcement, they've also got anti-microbial fabrics sewn in which inhibits bacteria from surviving within the sock. Originally this is designed so officers don't have to worry about infections from walking through contaminated blood. The side effect though is that you can wear a single pair of socks every day for over a week, including during your workouts, and they will never smell so bad that it becomes offensive. I don't advise this, just cause it's gross, but it does mean you'll never have to worry about how bad your shoes and feet will smell after a run.
They're originally designed to be worn in a 4-6" high-cut boot, which the user will be running in, so they're made with a double cushioned (not double-layered like many specific anti-blister socks) stitching to prevent blisters. They do this job well in a pair of boots, but in shoes, I don't think blisters are even possible unless you specifically try to develop them.
I've actually had to stop wearing these socks during my workouts because my lower legs weren't really feeling the workout at all. However, this may benefit you.
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Sounds interesting - I suffered quite badly with knee issues for 6 years while working for Toyota on the production lines(cramped up, knees twisted inside the shell of a vehicle for hours) and spent many sessions at the health centre there, and even wore some specialised insoles.
I am going to look more into this, as I have recently taken up running again, as well as purchase some glucosamine tablets as for as long as I can remember all my joints "click" a lot - when doing squats, push ups etc.
Thanks
Shaun
I am going to look more into this, as I have recently taken up running again, as well as purchase some glucosamine tablets as for as long as I can remember all my joints "click" a lot - when doing squats, push ups etc.
Thanks
Shaun
1. Run on grass or pavement (try, as possible, to avoid running on concrete).
2. Buy some really good running shoes (just made specifically for running and jogging).
3. Stretch for a good 10-15 minutes BEFORE a run & AFTER a run (and be sure to start with a warm-up and cool down like walking for the first 5 minutes).
4. Take multi-vitamins every morning.
5. If there is some pain, stop running and walk (no need to make the pain worse, right?).
6. If there is some pain, run every other day (instead of every day).
2. Buy some really good running shoes (just made specifically for running and jogging).
3. Stretch for a good 10-15 minutes BEFORE a run & AFTER a run (and be sure to start with a warm-up and cool down like walking for the first 5 minutes).
4. Take multi-vitamins every morning.
5. If there is some pain, stop running and walk (no need to make the pain worse, right?).
6. If there is some pain, run every other day (instead of every day).
CW-X makes leggings that supposedly support your joints and muscles while running. They seem to have a lot of good reviews online, but they're pretty expensive. I just got a pair and haven't tried running in them yet (so much rain!) but from trying them on I can tell you then do feel supportive, but really hard to get on because they have to fit so snug to provide the support. A little skeptical but when I get a chance (i.e. a sunny day) I'll test drive them and get back to you.
I haven't heard of these. Let me know how they work. I too am from CT and the rain has been a bummer but going out today to run anyway. Rain not so bad, its the lightning storms we've been having!
I loooove to run in lightning storms. Some of my favorite memories. Particularly out in the mountains. I once leapt over a tree felled right in front of me, without even slowing down. Felt like such a badass. And it was glorious - the lighting... the smell... the vision of carnage as I looked back. Later, when I found chunks of tree flesh in my skin and clothing. :luxlove:
S
sparrow
Guest
I use glucosamine and chondroitin and don't care if its the placebo effect or not, I swear by it. I take it in the form of osteobiflex pills. I notice a negative difference when I stop using it for a period of time.
make sure you're stretching after a run, and cooling down properly.
soak in a hot tub or hot bath with epsom salts
cross train. Try swimming on days off from running. Its like a full body massage for your joints
make sure you're stretching after a run, and cooling down properly.
soak in a hot tub or hot bath with epsom salts
cross train. Try swimming on days off from running. Its like a full body massage for your joints
move free advanced (the full body one..red color bottle)