There's plenty of advice out there on how to reduce your risk of knee injury while running. Changing your diet may be one of the easiest ways to protect your knees and other joints: From Marrecca Fiore, Fox News Men's Health interviewing Dr. Kevin Plancher--
"Runners need the right types of nutrients in order to maintain healthy joints. Experts recommend adults get 1,000-1,200 milligrams of calcium each day," Orthopedic Surgeon Dr. Kevin Plancher said. "Dark green vegetables and dairy products are the best sources of calcium."
Additionally, many runners take glucosamine and chondroitin sulfate supplements. Glucosamine is an amino sugar that seems to play a role in cartilage formation and repair, and chondroitin is a complex carbohydrate that helps cartilage retain water and maintain its elasticity. Plancher said some doctors even offer glucosamine shots to their patients.
Other tips to pain and injury-free knees include:
- Choosing the right running shoes: Good fit is more important than cushioning, and make sure theres plenty of support
- Stretching: Do it every time you run, not matter how easy the workout.
- Cross Training: Try to work the core, hips, and buttocks
- Don't Over Do It: Take it easy the first few times out when the weather turns nice, or if you've taken a break from running.