It is not only incorrect training that can lead to joint pain. Some people are born with genetic flaws which result in rheumatoid tendencies. Such tendencies can range from arthritis to autoimmune conditions. However, inflammatory illnesses such as arthritis and rheumatoid arthritis, are often very painful conditions resulting in swelling and stiffness. This will diminish the pleasure found in training, which is the last thing you want. Either way, inflammatory diseases of the joints are a sign that the cartilage is being degraded by the body’s own immune cells (namely, lymphocytes and macrophages), leading to damage of the joints as the bone and cartilage are gradually being eroded, resulting in deformities. Fortunately, it is not all gloom and doom: there are steps you can take to reduce damage to the joints, decelerating their degrading.
1. Taking care of your joints from within
Arthritis is a broad term covering several types of conditions, whether infectious, inflammatory, degenerative, or metabolic types of arthritis, all relating to inflammation, pain, stiffness and a decline in your usual motion. Taking medication can help ease the inflammation, however, prescription medication comes with side effects that range from hair loss, breathing problems, increase in blood pressure to developing a rash. However, taking natural dietary supplements normally does not produce such side effects. Supplements can offer the pain relief and swelling reduction you require. If you wish to learn more about the various types of supplements to select the best rather than a weak product, click here for more details. However, look out for products that will provide optimal joint health. Key ingredients such as L-glutamic acid, L-cysteine, rutin, turmeric, ginger, white willow, glucosamine, MSM, chondroitin, and boswellia are all good. They provide a total-care solution by addressing the cause of bad joints as well as dealing with the associated symptoms of bad joints. This includes swelling, stiffness and pain. In addition, these ingredients support healthy cell regeneration, help to lubricate joints, and rebuild cartilage for increased mobility, as well as to support bone strength and density.
2. Keep an eye on the scale
Gaining those extra pounds may not seem like much to you, but weight can be a contributing factor to joint aches and pains. The knees are normally worst affected, leading to injury for any sports person, but especially for runners. Therefore, eating a well-balanced diet and maintaining good portion control is important so that you do not become too heavy for your joints. A Mediterranean diet can also help to lessen inflammation. This type of diet is packed with antioxidant-rich fruit and vegetables, such as kale; oily fish, such as sardines; and healthy monounsaturated fats, such as olive oil and almonds. All of these have been shown to lessen joint pain.
3. Replace your old shoes
Doing your training in your favorite footwear, then using a new pair of trainers, may also not be good for your joints. Your training shoes should be comfortable from the time you try them on. If you can’t have a comfortable run in them at once, you should not buy them. Make sure that your shoes offer you sufficient support and are as high quality as you can afford. Replace running shoes every year if running in them, otherwise before they lose shape or wear thin under the heel or sole.
4. Train for strength
Running and other high-impact exercise can distress your joints. Running is not for everyone. Athletes who are little and light have a great advantage. No matter the exercise form, correct technique is vital for proper performance and good results. Take the correct stance when lifting weights. Advice from a personal trainer pays dividends. Always warm up before performing any exercise. Equally, stretching before and after is imperative for avoiding problems. Strength or weight training is helpful. The more you build up muscle, the better support you provide for the joints.
5. Orthotic inserts for your shoes are often a good idea
These should be custom designed for your feet. If your feet are giving you problems and you start walking incorrectly, this can lead to knee pain. Tendonitis is inflammation of the tendons that connect joints to the longer bones. Adding arch supports or bespoke orthotics to your shoes could help position your feet correctly.
The bottom line
Joint pain may either be genetic or self-induced. Either way, it may lead to a form of arthritis. The important point is to take care of your body. A professional person such as a physiotherapist, chiropractor or personal trainer will be able to put you on the right management plan, thereby limiting any pain, while allowing you to train.