Running is a physical activity that is becoming increasingly popular. It allows you to burn a large amount of calories in a short time and also has a de-stressing effect. However, it is not recommended for everyone. How to run without straining your joints?
Is running good for everyone?
Running is one of those activities that is definitely not for everyone. While it works great for weight loss, it is not the best solution for those who are significantly overweight and obese. When overweight, our joints are heavily loaded during daily activities. Regardless of the technique, overweight people will very quickly become overloaded, resulting in injuries. For such people, it is recommended to start with quick walks, swimming, Nordic walking, and after they get in better shape and lose weight – then start the adventure with running.
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How to run so as not to strain your joints?
To avoid injuries, it is worth paying attention to several elements: training layout, running technique, type of footwear and the ground on which to run. Every training session, whether it’s running or at the gym, should start with a warm-up and end with a stretch. By activating the muscles a bit and warming up before a strenuous exercise, the risk of injury is reduced, thus somehow “preparing” the body for exercise. When choosing a walking space, it is best to choose paths with a soft surface, for example in the forest or park. Driving on asphalt or pavement is conducive to overload. Shoes should fit well with the shape and width of the foot. It is best to choose models with a special shock-absorbing sole. Before you start running on your own, it is good to arrange a training session with a professional who will correct any mistakes in our running technique.
In addition to running training, it is worth doing strength exercises. Also, don’t forget the time to regenerate between workouts.
Preparations for healthy joints
All people, not just those who are physically active, need to take care of the health of their joints. Oxidative stress caused by the excessive production of reactive oxygen species and inflammation, by reducing the synthesis of type II collagen, leads to damage to the articular cartilage. Many preparations are available in pharmacies that have a beneficial effect on articular cartilage. The best choice are multi-component preparations. They usually contain substances such as:
The action of active ingredients can be divided into several main directions:
Intensifying the regeneration of articular cartilage, replenishes the damaged structure and inhibits its breakdown. These include chondroitin sulfate, glucosamine sulfate, methionine, collagen hydrolyzate, among others.
Anti-inflammatory. This category includes MSM, turmeric (turmeric), omega-3 fatty acids, methionine, Boswellia serrataginger.
Works antioxidant incl. vitamin C, vitamin E, MSM.
1. Nunes, Rodolfo de Melo, et al. “Increase in molar mass distinguishes chondroitin sulfate from osteoarthritis and normal extracellular cartilage matrix.” Connective tissue research (2020): 1-8.
2. Chin, Kok-Yong and Sulaiman Ima-Nirwana. “The Role of Vitamin E in Preventing and Treating Osteoarthritis – A Review of the Current Evidence.” Frontiers in Pharmacology (2018): 946.
3. Castrogiovanni, Paola, et al. “Nutraceutical Supplements in the Treatment and Prevention of Osteoarthritis.” International Journal of Molecular Sciences 17.12 (2016): 2042. 4. https://www.aptekaolmed.pl/blog/artykul/bieganie-jak-dbac-o-stawy-co-stosowac-na-stawy-kolanowe,105.html