Fitness help: how to strengthen my joints and slow the aging process on them?

[Sara413]

I have weak knees and other joints, which are getting worse as I age. I want to get more into running but I find its getting more difficult because of the impact to knees and hips. I also sprained my ankle last summer, which I'm still trying to bounce back from.

I take salmon oil several times a week and cook with olive oil quite a bit. I've ordered collagen powder, which I intend to start taking every morning, having read that it helps with joint pain and other aging related physical problems.

A friend has asked me to run a half marathon with her this summer and I really want to do it. But I am afraid of what the training process might do to my knees. I used to run 10-20 km on the regular and fitness wise I'm definitely able to do it. I'm just worried about my knees.

Does anyone have any other tips or ideas for what I can eat or do to strengthen my joints and slow the aging process? Thanks!!!

Updates

+1 y

Ok to clarify, it's not like my joints are awful and useless. I walk a lot and they're not sore after an ordinary day. But they have always cracked a lot and it's getting worse. Doing things like squats they crack a lot and it's uncomfortable and after running long distances they get a bit sore.

Please don't just express shock at me having joint problems at 29 and not offer any advice. If you have no tips about what I can EAT or what exercises may help, please don't bother commenting.

[lightbulb27]

29 and you are having problems? that seems young.

joints are held in place by ligaments, so make the ligmants stronger and as well make the surrounding muscles stronger and the whole unit then is strong.
To strengthen ligaments try isometric exercises... lookup Alexander Zass.
For muscles, I'd do bicycling for your legs which is good for joints and surrounding muscles... learn to use all the muscles not just push down.

Lastly lift weights or use bands. learn to do it correctly. Some things I think are danerous, like the press machines... put too much stress on yoru back. you might try Crossfit when you feel good enough just to learn how they do things... learn good techinique. use lighter weights until you get good motions. I use heavy weights now, but I'm careful with it.

[madhatters4]

running will not help your joints. the best things you can do are exercises to improve your elasticity and flexibility so things like yoga and other exercises that really focus on stretching

running and impact workouts are actually the worst thing a person with bad joints can do... you can do things like yoga, swimming, and other non-impact activities though

[Sara413]

But I like running :(

[madhatters4]

there is a thing called an illotia band (check spelling) it's supposed to just give your knee extra support. yuo can also make sure you run on more forgiving surfaces (rubber tracks, soil, grass, etc). but the simple fact is the impact of running and particularly pavement and treadmills is really really tough on the joints.

there are a lot of scientists who believe that the generation today (about 40 and younger) will have more knee problems than any other because of the amount of "recreational" running we do.

[Sara413]

I fo yay to run on the grass instead of the pathways when I go for runs. I will check out that band thing. Thanks!

[H2OBearer]

I don't agree with this post. the bad knees I once had are gone ever since I gotten back into running. Also, I no longer suffer from shin splints.
Humans are animals and every animal is built to run.

[madhatters4]

@H2OBearer well your situation may be different. you weren't running so it probably means that your joints needed to exercise. but this person has stated that running is causing and exacerbating her joint issues... so how can more of it be helpful.

i didn't say across the board running will destroy knees just that if you have joint problems and you run a lot there is tons of science showing that the impact of running can be pretty hard on joints

[hellokitty_baby]

Yeah running is a bitch on the knees, a physical therapist or a sports doctor would probably have better advice on how to run a half without further damaging your joints.

As far as strengthening your joints go, weights will really help as long as you warm up properly before hand and don't go too hard too fast. I wouldn't recommend any of the machines, instead try squats, deadlifts, etc. If you don't have a lot of experience with those moves it would be worth the expense of getting a trainer even if it's just one session to show you the moves and correct your technique. You definitely don't want a tweaked back alongside weak knees

[Umm_april1]

You need to put more of your focus on strength training. Develope the muscles around the weak joints. They add the needed support for more stability and will greatly help in the aging process:)

[BertMacklinFBI]

doctor says eat 1-2 slices of bacon to aid with joints

[H2OBearer]

I've struggled with weak knees in the past.
Solution was to keep on jogging, up my calcium intake in my diet and to skip rope as often as I wanted. I did it often to challenge my knees and when it started hurting I would do leg stretches, and flicking my loose leg.
I suggest walking up stairs, skipping two at a time since this will contribute as well. As for the skip rope, try skipping like how boxers do, by stepping really quick when your knees start hurting and then back to normal skipping which is jumping.

Hope this helped. I'll be participating in marathons and races this summer too. I hope you'll be ready for yours in time & good luck.

[bluenose1872]

Yeah jogging is a real killer. Your weight bouncing up and down loosens and frays ligaments and causes strains. It even we lens the heart ligaments. Better off with exercise that suspends your weight put still builds muscle. Cycling or a cross trainer is ideal. Even brisk walking on inclines is a great way to strengthen your legs.

[Anpu23]

Change the way you run, look into for-foot or mid-foot striking where you absorb the impact into your calf rather than your joints.

[Intraluminal]

You're having joint problems at 29? Assuming you're not overweight, you need to be worked up at a joint/arthritis/rheumatatology center.

[Mustachekitteh]

Best thing for the joints is swimming.