Fitness
Moderators: melkor


Sore Joints


Quote  |  Reply

I have such sore joints after and during excersize! Especially on the treadmill, it tends to be my ankles, my hip (at the back), my shouldersand sometimes my knees. I'm 19 years old with a healthy diet, and I don't take any supplements.

What do people think? Does anyone else have this? I run in proper trainers (I tried running in my dunlops, huge mistake, I though my ankles would break!) and I don't know what to do, should I take some supplements, if so which ones? Is there such a think as weak joints? Am I just being a big wimp and I shoud suck it up?

Thank you guys!

xxxxx

10 Replies (last)

I usually make sure I stretch before and after I run to avoid sore muscles

for example:

hold each stance and count to twenty slowly:

stand with your legs straight, and try to touch your toes (over time you will be able to reach them!!)

now stand and cross your legs, first left in front then right in front and touch your toes

now stand and bend your right knee and hold your right foot, hold this pose for twenty seconds then do the same for your left

sit down, legs straight in front of you and touch your toes, then repeat for only the right and then for only the left

I hope these help!!

 

Thank you dondon, I do make sure I streach and warm up and cool down, so my muscles dont really tend to ache that much, it my joints more, I'm such an old lady!

 xxxx

Three tips to avoid sore joints:

* if your joints still hurt the day after exercising, take the day off. it is tempting to work out through the pain. don't. you will develop worse injuries. If your joints still hurt after a few days, see a doctor.

* how intensely are you working out?  how quickly are you building up, in weight, mileage, speed, incline?  one of the greatest temptations, especially for people relatively new to fitness or getting back into shape, is to build up too quickly. If your joints are hurting, dial back the intensity, and build up more slowly. It is much better to improve gradually than to improve quickly and then need to take weeks or months off due t injury!

* body alignment. Have someone at your gym or someone experienced in your sport check your form. If you're doing an exercise with bad form, it will cause injury. And underlying problems with body alignment can cause problems that recur again and again.  Yoga classes with a good teacher are superb at improving body alignment and helping to prevent injury. 

I've learned all of these lessons the hard way. I ran a lot when I was younger and had sore knees, hips, and other joints.  I learned to rest, build up gradually, and practice yoga to improve body alignment. I am 42 now and have fewer joint problems then when I was a teenager. 

it could be a lack of body fat, lower body fat will cause sore joints in anybody, try supplementing with omega 3 fats and glucosamine
Original Post by miss_trouble:

I have such sore joints after and during excersize! Especially on the treadmill, it tends to be my ankles, my hip (at the back), my shouldersand sometimes my knees. I'm 19 years old with a healthy diet, and I don't take any supplements.

What do people think? Does anyone else have this? I run in proper trainers (I tried running in my dunlops, huge mistake, I though my ankles would break!) and I don't know what to do, should I take some supplements, if so which ones? Is there such a think as weak joints? Am I just being a big wimp and I shoud suck it up?

Thank you guys!

xxxxx

 I have the same problem. After running around the track my quads, calves and ankles hurt like crazy, so the next day I'm not even able to walk down stairs. 

It seems like I was hitting the ground too hard. Try to make as little noise(eg. sound of  footsteps) as possible when running. Also, try stretching your arms WHILE running. 

Take a multivitamin, suck it up and keep working hard!  OH, and get lots of sleep. 

context: I'm 19/f/108lbs/vegan, just started running last week.

#6  
Quote  |  Reply

you can also take glucosamine or shark cartilage to help strengthen joints. available in pharmacies and health food stores.

 

I have arthritis for joint pain is a regular thing for me.  One of the only things that keeps it under control is weight lifting.  Keeping your muscles strong will help provide extra support for your joints, especially knees and hips where my arthritis is the worst. 

xylish, you probably also want to be doing more stretching. stretch after you warm up, and then stretch again when you're done.  Muscle pain is different from joint pain. Muscle pain after a hard workout *is* normal.  Hard workouts damage muscles. Then they repair themselves and that's what makes you stronger. 

Join pain is different. It is *not* normal for a 19-year old person.  please dont try to just work through it, but follow the advice about rest, body alignment, and maybe supplements.  Working through overuse injuries is a recipe for getting injured worse.

the issues of someone with arthritis are different from the issues of people with overuse injuries. with arthritis, someone may have chronic pain and still benefit from lifting weights.  someone who has overuse injuries would benefit from slowing down until the injuries heal.  

#9  
Quote  |  Reply
Stretching, strength training, yoga, supplements and rest are all good suggestions. You stated, "Especially on the treadmill, it tends..."

You might consider a sports shoe retailer who specializes in running to have you properly assessed and fitted with a custom pair of shoes. This is always the first option for anyone who is serious about their running activities. Your entire body absorbs an incredible amount of constant pressure whenever you run. You wouldn't believe what a difference it makes until you've actually run with custom fitted shoes. It also saves on the impending doctor visits. Treat yourself well.

Make sure you are drinking plenty of WATER. Not only does water act as a lubricant for your joints, it is the core delivery agent for every vitamin, mineral or supplement mentioned above. Sport drinks and such are good, but you still need to be drinking pure WATER - your body knows the difference.

When you exercise, your body could take the water away from your joints and muscles to transport molecules out (in the form of sweat). This will leave your joints feeling sore and hinder recovery of muscle tissue.

The glucosamine, chondroitin, shark cartilidge, omega 3's, etc. are all fantastic for joint support and overall health - but useless without the means to get them where they need to go and stay there!  ----- DRINK MORE WATER

 

10 Replies
Advertisement
Advertisement