Joint Pain

[Gutshot John]

I've started running again after a several year hiatus and while it's a process, my biggest complain is not about the breathing but the joint pain I'm feeling mostly in my knees but in my hips, shins and ankles as well. It's not bad, it's just annoying and I don't want to over do it.

I've never really had this before when I ran so it's relatively new to me.

Now I can certainly eat my weight in motrin but I'm not sure that's the best idea.

Any suggestions either for supplements or exercises to relieve the knee issues at all.

Other suggestions about working back up to running while keeping your joints intact.

[dookie1481]

Start SLOWLY. A program like Couch to 5k is a good idea. Alternate running with walking and give your joints/connective tissue time to acclimate to the stress.

Big one: get fitted for a proper running shoe. Find a running store in your area that does gait/footstrike analysis and have them recommend you a shoe.

[Hmac]

Depends on whether the pain is due to arthritis from joint degeneration, or supporting muscles and ligaments, and that distinction is going to largely be age related.

Time will tell. Work up to your distance gradually and spend a lot of time stretching before running. Take NSAIDs. If you're still having pain after a few weeks, it's arthritis and that means your running days are over - time to get out the bicycle. Nothing harder on knee and hip cartilage than running.

Don't make the mistake of thinking that just because you used to be able to do it, you still can. After a certain age, it doesn't work that way. Even if your pain is ligaments and muscles, and it probably is, you have a lot more collagen cross-linking than you did when you were younger.

[variablebinary]

Get good shoes to absorb some of the shock.

Make sure your form isn't putting more pressure on your joints than need be.

Drop some ibuprofen.

Don't run on hard pavement unless you have to. Take up trail running or a track.

Start slooow. Do a mile for a couple of weeks, then work up to two miles, then three.

Give yourself proper recover time. Running 2 - 3 times a week is plenty.

Eat more, and hydrate plenty, which promotes healing and recovery.

I'm 36 and I've never been a great runner, but this is how I've played it, and I've improved my running time enough to pass the APFT every time, and not wreck my body in the process.

[Littlelebowski]

Just give it time. It will go away.

[Littlelebowski]

If you're in a leadership role, you should be doing more than just striving to pass the APFT, VB.

[tch2391]

If your gym or wherever you work out has a less-impact aerobic machine ie: an elliptical or bike, try it out a few times and see how you feel. Sometimes this makes all this difference in the world because you're getting rid of the shock that starts the joint irritation in the first place. NSAIDS definitely do the trick in situations like this, just be mindful of how much you're taking and stick within recommendations. Ibuprofen and other NSAIDS have a tendency, over time, to be hard on the liver and kidneys,and can increase your risk for bleeding. Hope that helps!

Tim - student nurse

[variablebinary]

If you're in a leadership role, you should be doing more than just striving to pass the APFT, VB.

I'm in the 275 APFT range with the weakest event being my run. My knees just aren't what they used to be, and I refuse to let the Army turn me into a cripple before my time.

If some hard chargin' 22 year old has the legs for it, and can max out his run, more power to him.

[Rmplstlskn]

My knees just aren't what they used to be, and I refuse to let the Army turn me into a cripple before my time.

My brother retired after 20 years with two knee surguries under his belt... Mostly from early Infantry Ranger days/abuse...

As one ages, one word rises up above all others... LOW IMPACT... Running is not, so pick your poison...

Rmpl

[YVK]

GSJ, in small studies strength-building exercises have improved functional status and pain from knee arthritis - hit the gym and use those machines.
NSAIDs are evil. You can use them for acute situation, but never chronically.
Weight loss by any alternative exercise before engaging in high-impact sports helps a lot.
Absolutely nothing builds the cartilage - not chondroitin or any other magic potion. However, in some studies glucosamine and chondroitin had an analgesic effect similar to one of moderate NSAID dosages without attendant side effects.

My personal solution to this is swimming.