Running on a consistent basis improves one’s cardiovascular and bone health as well as coordination and mood. It also conditions joints, helping keep them healthy. That may come as a surprise to those who believe running goes hand in hand with joint problems.
Cartilage is designed to protect our joints. While the outer layers are smooth and promote gliding, the inner layers are filled with fluid. When a load is put on the bones, it squeezes the fluid out lubricating the joints and keeping them limber.
So why does running get a bad rap when it comes to joint wear and tear? It’s a high-impact exercise that when approached improperly can easily damage cartilage, ligaments and tendons. Such injuries often lead to joint problems, including bursitis and arthritis. Common running injuries and conditions include miniscus and anterior cruciate ligament (ACL) tears, runner’s knee, plantar fasciitis, tendonitis, and even stress fractures. Bur runners can easily mitigate the stress of running, lessening the chance of injury.
Make Sure Wear the Proper Footwear
It’s critical to wear proper footwear while running, orthopedic and sports medicine physicians agree. Getting a professional fitting for running shoes at a store specializing in running is recommended. Ask for a salesperson who’s experienced in fitting running shoes.
Those with flat feet and/or who pronate or supinate when running should take care to purchase running shoes, and in some cases insoles, that best address those conditions. Otherwise cumulative micro-injuries could lead to joint damage and pain over time. Pronation and supination can be determined through a foot-strike and running gait analysis. Such analyses may be provided by sports medicine clinics, podiatrists and, in some cases, running shops.
To avoid cumulative damage it’s also important not to run in shoes with soles that have lost their resilience. Although the shoe’s upper may be in great condition, the shoe actually may be worn out when it comes to its ability to support and cushion the foot. A good rule of thumb is to replace running shoes every six months. That’s based on running about 500 miles, or three to five miles five days a week for six months.
Typically you’ll wear a larger size in a running shoe – a half to a full size larger – to allow for your feet to expand as you run. Wearing running shoes that are too short can lead to the development of bunions. The mid-sole area should feel comfortable (try loosening the laces if it’s too tight and tightening if too loose), and there should be little or no slipping at the heel.
Runners who exercise on a daily basis will want to buy two pairs of shoes to let the shoes dry out between each use.
Warm Up Before Running and Stretch Afterwards
Warming up before running and then cooling down and stretching afterwards is also essential to help avoid injuries. If you also stretch before you run, don’t do it with cold muscles, or you could damage the tendons and ligaments you’re trying to protect. Warm up first. Suggested stretches for runners include hip flexor, quad, hamstring, Achilles tendon, and foot stretches. To avoid injury, don’t bounce when stretching, but gently extend and hold the stretch. Those who suffer knee problems will want to avoid deep lunges and other stretches that put excess strain on the knees.
The type surfaces you run on can contribute to the potential for injury. Semi-soft surfaces like grass or dirt are better than macadam pavement or concrete sidewalks. Even if you can’t always run on semi-soft surfaces, opt for them when possible. Mushy surfaces like soft sand and uneven surfaces can lead to twisted ankles and other injuries and should be avoided.
The steep inclines of bridges also put stress on the knees and should be avoided especially by those who have knee problems. Setting the incline too steep on the treadmill at the gym can also cause knee damage.
Easy Does It as You Build Your Endurance
Another way to lessen the stress of running on joints and bones is to not drive yourself too hard and overdo it. Those who are just starting a running program, for example, should (assuming they have a health clearance from their physician) start by alternating walking and running a relatively short distance. The newbie can then gradually build up running time, distance and intensity. Don’t try adding an hour to your run in one day, add 15 minutes instead. If you rush building up your endurance, you can easily injure yourself, especially the older you get because tendons and ligaments become less resilient.
Experienced runners who want to build their endurance also should take an incremental approach, increasing their workout by no more than 10 percent per day. For example, transitioning from periodically running in 5K races to taking on a marathon best isn’t hurried. Runners should begin training in enough time in advance to safety increase their endurance levels.
Long distance running increases the chances for a stress fracture, especially when the runner is greatly increasing his or her distance over a several weeks or months. The extra distance combined with a biomechanical flaw or calcium shortage may lead to tiny cracks in a bone such as the metatarsal, tibia, femur or sacrum. Symptoms include muscle stiffness, soreness and pinpointed pain in the affected area of the bone. See a specialist if you suspect you may have a stress fracture.
Cross Training Will Help You Avoid Injuries
Cross training can help runners avoid injury because cross-training helps build up leg and other muscles not commonly used while running. Swimming, bicycling or using a stair stepper or elliptical training machine are all good complements to running. Strength training is also recommended. Strength training builds the muscles around your joints so that the cartilage and ligaments don’t have to do as much work. Cross training is often recommended for arthritis sufferers who run to give their joints a rest between running bouts.
Listen to Your Body
Even with proper precautions running may periodically lead to twinges, aches and pains. Self-help remedies such as icing the affected area, elevating and resting it can help ease discomfort as can the use of over-the-counter anti-inflammatory medicines. Forget what you’ve been told about pushing yourself through the pain. Pain is always a signal. Reduce the intensity of your workout, and see if the pain abates. If not, rest and try self-help remedies.
Not listening and responding to the body’s signals increases the likelihood of injuries that will require medical treatment. When pain is severe or chronic, the runner should visit an orthopedic or sports medicine specialist. Physical therapy and other treatments may be needed. It’s best to address the problem early on when conservative treatments can remedy it.
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