Ask Team Beech Street: Running
Photo by Andrew Tanglao on Unsplash
Q: I run a lot and am concerned about the long term effects on my knees and joints. What can I do to help that?
A: Running is a great exercise, but it is considered a “high-impact” activity, and can be risky if not done mindfully. Here are some tips to help you be the most successful with your running.
Warm up before you run. This can be done through dynamic stretching, speed walking, or even jogging on the spot for 2-3 minutes.
Stretch after you run. The gluteus, quadricep, hamstring, and calf muscles are especially important.
Drink lots of water. It is important to stay hydrated, but make sure you are also balancing this out with proper nutrition.
Balance running with strength training, specifically for the hip abductors.
Invest in proper footwear that is designed for running.
See your physiotherapist or osteopath for maintenance. Your whole body works as a unit. If one area is not moving well, it will have an effect on other areas and make you more susceptible to injury!
If you recently had an injury, surgery, pregnancy, or any other change to your health history, it is important that you have an assessment from your physiotherapist before you return to running!
Remember - previous injury is more predictive of degenerative changes in the knees than running. So as long as you are running safely (with the tips above), the effects on your joints should be minimal.
Looking for maintenance or an assessment? Book a physiotherapy appointment at Beech Street Health Centre!