When going for a run, have you ever thought: Why do my joints hurt? Is this going to go away, or is this going to get worse? What can I do to prevent this pain?
Running is a great source of exercise because it incorporates your entire body. But, like any activity, it can impact your joints if you’re doing it incorrectly. If you want to run for exercise, you need to properly care for your body.
Below are four tips on how to help your joints, so you can run with less pain.
1. Stretch properly
Warming up before a run is a good way to get your muscles prepared to work and reduce the risk of injury. Warming up includes stretching correctly.
It’s recommended to do dynamic stretches before running. Dynamic stretches move your body through full range of motion but are not held for a long time. This increases blood flow to your muscles and prepares your body for the demands of running, all while reducing your risk of injury.
Don’t do static stretching before running. Static stretching is a traditional stretch where you hold a position for 30-40 seconds. This type of stretching before a run can cause a temporary decrease in muscle power and increase your risk for injury. Instead, static stretching should be performed after you run to help you stay mobile after exercising.
2. Incorporate cross training
While you may enjoy running, it’s important to vary your training to reduce your risk for injury. Cross-training consists of other forms of exercise, such as biking, swimming and elliptical. Cross-training gives you similar benefits to running but without stressing the same muscles and joints that you work while you run.
3. Ice therapy
If you’re experiencing knee pain after a run, you can ice the area. Ice can help slow down blood flow and reduce inflammation, which can cause swelling and pain.
Ice can be applied to a joint for 10-20 minutes at a time. Placing ice directly on the skin can cause irritation. It’s best to use a barrier between the ice and your skin.
4. Have your annual physical
Physical activity alone does not prevent you from having health issues. Make sure to schedule your annual physical with your primary care provider. This allows your physician to monitor your health. It also gives you time to bring up any concerns.
Your provider might suggest seeing a physical therapist for further assessment. Physical therapists specialize in evaluating and addressing any issues in strength, mobility or running form that may be causing pain.
