Jogging and joint pain

[spectorbass83]

My new years resolution for 2008 is to get in the shape I've always wanted to be in. I started jogging a little over a week ago (I have not been jogging for a few years) and I have been noticing that its really taking a toll on my joints - specifically in my knees and hips.

I am running outside, on hard ground in the cold. I also have an older pair of running shoes. I'm definitely replacing them.

I also have a pair of orthopedic inserts in my current shoes, not sure whether I should leave these in or take them out.

Any other suggestions? I'd like to stick to running outside. But if its out of the question maybe I will look into a treadmill or an elyptical.

[spade2you]

I limit my running to no more than once a week. I get tendinitis if I do it more than that. If you're looking for a running pace, get an elliptical. Walking on a treadmill isn't bad, but can get hard on the knees if you run.

[Bryan316]

I've found jogging on my heels, as opposed to staying on my toes, gives me lots of soreness.

[i_got_a_mohawk]

Keep going outside, also, warm up a bit before you go out, especially in the cold.

I'd also make sure you stick your orthopedics in first.

If you want to get in shape, you should pop over to the Gym thread, good banter and lots of help going on over there.

Also, instead of normal jogging or running, look into HIIT (High Intensity Interval Training), such as the Guerilla Cardio program :

http://www.cs.unm.edu/~wneumann/file...lla_cardio.pdf


Will do much more for you than normal running.

Also, some people find treadmills a bit disorientating, and they also cause some people to suddenly need to drop thier bowels

I wish i could go out running, but my ankles are knackered, pretty bad overpronation and flat-footed. Sometimes even walking can hurt, get some pretty nasty shin splints if i do much

[spectorbass83]

Good suggestions.
I should space my jogging out a lot more - I went every day for a week. At first it was just muscle pain which I expected, then it was joint pain. I was so stiff it was hard to walk.

Thanks for the link to the guerilla cardio workout I_Got_A_Mohawk. Looks like something I'd like to try.

[MonetBass]

Also brisk walking as opposed to jogging is easier on the joints.

I see people my age jogging and think "See you in a walker in 30 years." (I'm 41 BTW.)

[Bryan316]

Hmm.

I like this guerilla cardio plan. I'ma try it tomorrow morning.

[Ericman197]

This is a controversial thing, but the opinion of some of the orthopedists I know is that jogging/running/exercise is BAD for you if it's causing you joint pain. It wouldn't hurt to see if there's an underlying problem, but if you're causing yourself joint pain then you're doing yourself a disservice. Minimize the impact as much as possible. Swimming for example is probably less likely to cause you pain.

[spade2you]

As is biking.

[EricF]

The only way I'm running anywhere is if someone is chasing me. Buy a bike.

[5andFretless]

PM me.

www.weendure.com/user/markmccain

40+ mpw, Boston Qualifier, under 3 hours in the marathon, Kids Track Coach.

[i_got_a_mohawk]

Originally Posted by Bryan316

Hmm.

I like this guerilla cardio plan. I'ma try it tomorrow morning.

Prepare to feel like dying if you do it properly, it really takes it out of you!

[steamthief]

I just had a conversation with a doctor who is an avid runner on this topic, as I've now gone cig-free for three days and want to start running to mellow out the excess energy/anxiety I'm dealing with.

He suggested don't run - start out by walking as fast as you can for the first month, gradually increasing distance. The reasoning is the joints in the legs need to get used to the pounding they will be enduring, and running will "shock" the ankle, knee and hip joints. Easing into it allows them to adapt, and eventually running can be achieved pain free.

[iamlowsound]

Also, learn how to tape your ankles to avoid shin splints. When soccer season starts up I have to do this for the first half until my legs get used to that much running again. Also, remember to stretch as part of your warm-up and cool-down. I spend 90% of warm ups stretching my legs, one of the main reasons that I can play an entire soccer game at halfback.

lowsound

[Ericman197]

Originally Posted by steamthief

I just had a conversation with a doctor who is an avid runner on this topic, as I've now gone cig-free for three days and want to start running to mellow out the excess energy/anxiety I'm dealing with.

He suggested don't run - start out by walking as fast as you can for the first month, gradually increasing distance. The reasoning is the joints in the legs need to get used to the pounding they will be enduring, and running will "shock" the ankle, knee and hip joints. Easing into it allows them to adapt, and eventually running can be achieved pain free.

Here's the thing though: joints cannot get used to shock. For the most part, cartilage does not heal. If running causes you joint pain, then you shouldn't do it. You aren't doing your joints any favors by 'acclimating' to the pain/damage.

He's probably right if you want to run anyway. I don't recommend weight lifting for health either: I do it because I want to, and I'm willing to accept the pros/cons.

[Gumby4]

I took up jogging years ago and started developing some bad pain in my knees. When I told somebody about it, he told me to take up cycling. His orthopedic surgeon had recommended it for him after knee surgery.

I've been cycling for a while and never experienced the pain in my knees and ankles like jogging.

[Bryan316]

Originally Posted by i_got_a_mohawk

Prepare to feel like dying if you do it properly, it really takes it out of you!

Sounds like every stage performance I do. Burn everything all at once, leave nothing to doubt. I'm in!

[Flabby1]

if you're running outside avoid concrete. run on a dirt path or on the grass. much less impact on the joints.

[Spoiled Grape]

Try a track with proper shoes and a great warm-up and cool down? Make sure you are doing everything textbook right, and if things are still pretty rough, perhaps try out swimming. Better workout anyways!

[i_got_a_mohawk]

Swimming hits more all round, but doesnt have the impact of sprinting.