I’ve become a believer in joint respect. When it comes to running, that
means knees, hips and ankles.
So what to do? Well in two words: stretch and strengthen.
To his end, I have to thank my friends at One on One Physical Therapy on Eastern Parkway in Brooklyn. They turned me on to the most simple but effective exercises that I’ve been
doing every other day without fail since late last fall.
That amounts to lunges (watch that the bent knee does NOT go beyond your
outstretched foot) and squats (similarly, work to thrust the butt back in such
a way that the bent knees do NOT go beyond your outstretched feet), and leg raises
that focus on both quad and buttock muscle strengthening in order to take even
more pressure off the knees (and consequently your ankles, which will benefit
from a softer foot strike on run). Other exercises too, but this is the core of
my treatment method.
As to hips, I always end my exercise workout with a series of hip
stretches to keep them limber. Hamstrings too, which need special care as we
age.
So, do yourself a favor. Don’t smoke your joints. The benefits will be
amazing. When you’re deep into a pain-free five-mile run, you’ll thank me !
Next: Running for Your Life: Live Tree or
Die
