A quick Q&A on Joint Health with Dr. James Rippe

• What is the biggest mistake runners make when it comes to their joints/joint health? Too many of us take our joints for granted and don’t pay attention to them until they are causing us discomfort. There are 143 joints in the human body and we continuously are putting stress on our joints every day with habits like practicing poor posture or sitting improperly. In addition, many who keep active lifestyles and fitness routines often are not properly attending to injuries when they occur, and therefore are setting themselves up for discomfort later in life. In fact, the leading cause of joint discomfort in men is improperly treated sports injuries. And female athletes are eight-times more likely to suffer from ACL injuries than men, which can impact joint comfort over the long-term. To help offset injuries – especially in primary joint areas such as ankles, feet, knees and lower back – runners should stretch properly, warm-up before and cool-down post-run and tend to any discomfort immediately. Prolonging proper treatment on problem areas can affect performance in the short and long term.

• Are there certain nutrients or minerals that help with joint health, and, if so, how can I make sure I’m getting them in my diet? Glucosamine, chondroitin and collagen are key ingredients that support and cushion joints as we run and participate in daily activities. Primarily, glucosamine and chondroitin support the cartilage between our bones – helping bones glide over one another – preventing them from rubbing against each other as we move. There are some foods like garlic, tomatoes, shell fish, fatty fish (like tuna) and leafy green vegetables that contain these ingredients. But taking a joint health supplement with these ingredients, can help us know exactly how much of each ingredient we’re getting per serving, whereas with food, we cannot.
• Why should runners consider supplementation and what should I look for in a product? What I’ve found in my more than forty years of practicing medicine and helping patients commit to fitness regimens, is that people do not get enough of some key nutrients in their natural diets to help support joint health. A supplement I look to regularly and advocate for is Osteo Bi-Flex®. The full line of Osteo Bi-Flex® joint health supplements provides a range of nourishing joint health ingredients, such as glucosamine, chondroitin, Vitamin D3 and collagen. By incorporating a balance of healthy food in our diet and taking daily supplements such as, Osteo Bi-Flex® Edge,, we are helping to support joint function and mobility as we age. Taking joint health supplements as part of a daily routine starting early in life, may help strengthen and lubricate our joints as we continue to practice healthy, active lifestyles well into our twilight years.

• Besides ensuring proper nutrition, what else can runners do to protect their joints??
  It’s a common belief that the best medicine for a stressed joint is rest. The reality is that joints thrive on movement, so it’s important that we remain safely active and keep joints moving, even when they are overworked. For example, if running downhill causes joint discomfort, jog uphill and walk on the way down to minimize the extra impact on joints. In addition, if you feel your joints start to ache in the middle of your run, try incorporating squats, lunge steps and single leg hops into your routine, as opposed to basic stretches.

Proper footwear also is essential for joint health in runners. Multiple types of footwear can help support joints –but there is no one particular shoe that is right for everyone. Do appropriate footwear research, consult with a professional and assess your running style and form so your shoes properly support your workout, as well as your joints.

Lastly, most of us have the mentality that the right time to take action on joint health is when our joints are bothering us: not true. Properly supporting joint health throughout our lives, can help strengthen our joints and potentially save us from years of daily discomfort. Simply put: stay active, nourish your body properly and support your run with proper gear.