Prevention for joint soreness after long runs?
Does this mean I have an injury if my knees/ankles start hurting after about an hour (9 miles or so) of running?
What can I do to prevent and to heal this?
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You want to try different running shoes and, possibly different inserts. Remember every 250 miles or so, you need to buy a new pair of shoes to prevent soreness or injuries. (:
April 30th, 2009 at 4:40 amTry different running shoes or sole inserts.
April 30th, 2009 at 4:40 amstretch out before and after running
April 30th, 2009 at 4:40 amare you doing high impact steps…say running up stairs? try avoiding those and take some over-the-counter joint vitamins at your local walgreens or longs
April 30th, 2009 at 4:40 amcould be that you are over doing it.
you can take anti inflamatories and things that help with joints
April 30th, 2009 at 4:40 amlike Primrose oil pills, Omega 3 pills, and glucosamine.
Joint pain happens initially when you first get into running and will usually go away after about a month or two of running regularly. Unless it is a really awful pain, some soreness is normal. You can take ibuprofen after the run to reduce inflammation, also taking a long cooldown walk of about 1/2 mile after the run will also help. Also make sure to replace your running shoes regularly as the cushioning helps to prevent knee and ankle pain.
April 30th, 2009 at 4:40 amthe best thing to do which is what i did for long distance training during high school. We would run at least 9 miles a day if not more. You stretch out before and after you run. Then after you stretch out you take a trash can and fill it up with a bucket of ice and fill it up with water. then put both legs in or one at a time if it is a smaller trash can and leave your leg in there for 4-5 mins. helps prevent shin splints too
April 30th, 2009 at 4:40 amDoing this flushes all the bad fluids and chemicals that your body is storing in your legs after you run
ice your knees and ankles before and after every run! i have ran cross country for a long time and found that if you get some of those mini paper cups from dixie brand or anything, you can fill them up with water, then freeze it, and peel off the paper after frozen and you can roll it up and down wherever you have pain or aches and it works better than just ice cubes since you can massage/rub the area at the same time. another thing is that if this has been happening to you for a long time you might want to wear knee or ankle braces from just doctor scholes or something that you can buy at a store. if the pain still persists after all that or is just not bearable then you need to see a doctor. oh, and you could wear arches in your shoes….many knees hurt because they don't have propper support in their shoes with the rigorous exercise. you could also try an anti inflamatory such as ibuprofen. good luck! and feel better!
April 30th, 2009 at 4:40 amNo- there are two types of pain- 1 type is body pushing through old boundaries, 1 is an indication of an injury. Do your best to prevent pain by making sure your muscles are well hydrated (drink lots of water before and during a long run) and that you're eating enough. Try new shoes- go to a running store- they can watch you run and fit you for the shoe that best fits your gait. If the problem continues see a doctor.
April 30th, 2009 at 4:40 amIf you're running on a hard surface, roads pavements etc, the impact on your joints is far greater than running on grass, imagine the weight of your body being pounded into your ankles knees and calves..ouch! So if you can run on softer surfaces that will help otherwise lots of stretching, keep drinking fluids and I find hot baths or hot/cold compresses help. Heat for pain, cold for swelling, hope that helps!
April 30th, 2009 at 4:40 am