Google+ Running in Cork, Ireland: Five ways to look after your joints

Tuesday, August 13, 2019

Five ways to look after your joints

There was an article in the Guardian newspaper recently with some tips on how to look after your joints. This is perhaps all the more important if you are running and training on a regular basis.

Some of the key points outlined were...

1) Maintain a healthy weight
For every 0.5kg (1lb) lost, we reduce the weight going through the knee joint at each step by 2kg (4.5lb).

2) Exercise
A common misconception is that people think exercise will aggravate joint pain but strengthening the muscles around joints is important. Body weight exercises such as squats and lunges, and light dumbbell exercises such as bicep curls are recommended.

3) Vary your routine
They recommend a mixture of impact and non-impact cardio for good bone density and strength training (ensuring guidance is sought for correct technique). They also warn against over-stretching: “It can take the joint past its natural physiological range, which can cause damage to the joint and surrounding structures.”

4) Eat a Mediterranean diet
A diet high in fruit, vegetables, wholegrains and nuts can help protect your joints. They recommend a Mediterranean-style diet, high in monounsaturated fats such as olive or rapeseed oil, with plenty of fruit, vegetables, wholegrains, nuts and seeds as well as one to two servings of oily fish each week.

5) Practice good posture
Maintaining good posture is key to preventing joint issues and especially your back. It is also important to wear the correct, supportive footwear for exercises and activity.

The full article can be seen HERE


GearĂ³id said...

That dietary advice has loads of rubbish in it. Saturated fat in proper food like meat cheese etc is good for you. In processed crap it isn't not because of itself but because of the other junk.
Rapeseed oil is artificial stuff. I don't touch it.
What does appear to help joint problems a lot is a lowcarb diet. This is well evidenced.

Garry Lee.

Anonymous said...

No such thing as bad food, just bad diets.