Wellness Blog
Is running bad for your joints? Our experts share the facts
Exercise or working out can provide a host of health benefits when a routine is set in place. One in five Australians will try running at one point in their life (1). Running is an appealing choice of exercise due to its accessibility—it requires little equipment, and is flexible enough to be done any time of the day. But is running bad for your joints?Is running bad for your joints? Let's explore…Running is a high-impact aerobic exercise that engages your entire body (2), involving repetitive contraction of large muscle groups (3). However, if not done properly, it may cause distress to the areas of our body that receive the most tension and pressure, such as our joints.Our joints are where our bones meet, connected by ligaments and muscles. Healthy joints enable us to move freely, run, jump, twist and turn (4). They are engaged whenever our body is moving, making joint care an important part of our care regimen.Read on to find out how to provide an extra boost of support and nourishment for your joints before you go on a run.What exercises can strengthen my joints?The key to a healthy exercise routine is variety. Running can be alternated or planned alongside exercises that aim to focus on core strength to further reduce pressure on the joints (4). Consider the following exercises to include in your running regimen: Bodyweight squats to protect the knees, ankles and hips Assisted or unassisted pull ups to protect the shoulders and elbows Push ups to protect the shoulders and elbows (5) Make sure to always consult a professional when attempting these exercises on your own.How do I avoid sore joints from running?Certain measures can be taken to make sure running does not put as much pressure on your joints. Start with committing to a routine: running takes practice, and needs consistency to build endurance6. Sticking to a consistent exercise schedule can help keep the body ready for the physical strain of running.Pace yourself when you run. Start out slowly and avoid big changes in running distance, speed, frequency, surfaces or even temperatures (7). This can give your bones, muscles, and joints time to adapt and become fitter for the task.Lastly, wear proper shoes that match your body type (6). Consider the kind of cushion and support your body and feet need. Being aware of your own preferences and needs when it comes to running equipment can help keep your joints protected from unnecessary wear and tear.What nutrients do I need for healthy joints?A healthy diet is the best partner to keeping your joints healthy. But if you are unable to get certain vitamins and nutrients through diet, these can be incorporated in your everyday life through supplementation.Here are some of the nutrients you can consider taking for healthier joints:Vitamin CVitamin C is a water-soluble vitamin that your body cannot store. It helps maintain joint health as it plays a role in producing collagen, the protein that makes up our skin, cartilages, tendons, and ligaments (8).Fish oilFish oil is a dietary source that contains omega-3 fatty acids, needed by the body for many functions, from muscle activity to cell growth9. Omega-3 has many benefits including anti-inflammatory and antioxidant effects that can help those who engage in physical activities. Adding omega-3 supplements to your diet can help with oxygen production, and skeletal and muscular development (10), all of which are crucial in exercise.CranberryCranberry is a rich source of bioactive compounds that have been associated with anti-inflammatory and antioxidant benefits (11). Cranberry supplements can help maintain joint and cartilage health through its phytochemicals. These elements have therapeutic effects that help release stress and inflammation (12).CurcuminTurmeric contains curcumin, which gives the spice its yellow color. But more than that, curcumin's benefits include anti-inflammatory properties that can help maintain joint health (13). Adding turmeric to your diet can bring health benefits that include alleviation of joint pain (14).Taking up running is a great first step to keeping active and living a healthier lifestyle. Improve your running experience by taking care of your joints with Vitable, which provides the best vitamin subscription personalised for your needs. These custom vitamin packs can help you reach your necessary daily vitamin intake alongside a healthy lifestyle and diet. We'll even take care of vitamin delivery and send them right to your doorstep!Find out more about other areas that the above supplements can help you with:Vitamin C | Fish oil | Cranberry | Curcumin *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Better Health Channel Content Team. “Running and jogging - health benefits”. Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits. Accessed October 10, 2021. Cleveland Clinic Content Team. “Aerobic Exercise”. Cleveland Clinic: My.Clevelandclinic.Org. Published July 16, 2019 on https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise. Accessed October 10, 2021. Levine, B. “The ‘best' cardio workout for a healthy heart”. UT Southwestern Medical Center: Utswmed.Org. Published November 30, 2020 on https://utswmed.org/medblog/heart-cardio-workouts/. Accessed October 10, 2021. Cleveland Clinic Content Team. “The Best Exercises To Keep Your Joints Healthy”. Clevelandclinic: Health.Clevelandclinic.Org. Published October 2, 2020 on https://health.clevelandclinic.org/how-to-keep-your-joints-healthy-with-the-right-exercise/. Accessed October 10, 2021. Piedmont Healthcare Content Team. “Three exercises to strengthen your joints”. Piedmont Healthcare: Piedmont.Org. Published June 13, 2014 on https://www.piedmont.org/living-better/three-exercises-to-strengthen-your-joints. Accessed October 10, 2021. Piedmont Healthcare Content Team. “The truth about running and joint stress”. Published April 15, 2016 on https://www.piedmont.org/living-better/the-truth-about-running-and-joint-stress. Accessed October 11, 2021. Saneh, C. “Five pieces of advice all new runners need to know”. World Athletics: Worldathletics.Org. Published June 16, 2020 on https://worldathletics.org/be-active/performance/advice-runners-beginners. Accessed October 11, 2021. Mount Sinai Content Team. “Vitamin C (Ascorbic Acid)”. Icahn School of Medicine at Mount Sinai: Mountsinai.Org. Published on https://www.mountsinai.org/health-library/supplement/vitamin-c-ascorbic-acid. Accessed October 11, 2021. Mayo Clinic Content Team. “Fish oil”. Mayo Foundation for Medical Education and Research: Mayoclinic.Org. Published December 8, 2020 on https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810. Accessed October 11, 2021. Gammone, M., Riccioni, G., Parrinello, G., & D'Orazio, N. “Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published December 27, 2008 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/. Accessed October 11, 2021.
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Easy exercises to relieve your joint pain
We can experience wear and tear in our joints from heavy exercise, the natural ageing process, or general every day movement. It's only natural for this to happen, so you may want to look into ways on how to keep joints healthy and strong. Doing this can help you remain mobile throughout the day and be able to recover from workouts faster.The basics of joint painJoint pain is the discomfort or pain felt in the joints of our hands, feet, knees, hips, or spine (1, 2). Joint pain can feel stiff, achy, or sore. The sensation may also be felt more intensely in the mornings due to stiffening or lack of movement from sleep. As we go about our day and our joints experience more movement, their loosening potentially provides some degree of relief. Daily workouts in the form of exercise for joints may also help with soreness. However, this is not the case for everyone. Increased movement throughout the day, even when not rigorous, may worsen joint pain for some. It helps to speak to a medical professional for what might be the best way to alleviate joint soreness for you.Common causes of joint painThere are several common factors that might cause joint pain such as (2, 3): Injury (sprains or strains) Joint overuse Infection (virus or bacterial) Other illnesses or chronic medical conditions Obesity Inactivity The best exercise for jointsExercise can be a long-lasting method to not only relieve, but also prevent joint pain (4, 5). These exercises are gentle and can be done by anyone regardless of level of physical fitness. You can consider the best exercises for joint pain relief and prevention listed below:Range-of-motion exercisesRange-of-motion exercises are one of the best forms of exercise for joints because they can be performed without that much effort or strain (5). They usually include movements such as raising your arms, rolling your head, or rotating your knees and shoulders.Strengthening exercisesStrengthening exercises work by building muscles that protect your joints. Lifting light weights, for example, can increase your muscle mass and strength (5). Be careful not to overdo strengthening exercises, especially if you have just started doing them to avoid exacerbating your muscles and joints injury.Aerobic exercisesAerobic exercises are ideal for improving your overall health, stamina, and cardiovascular strength (5). If you are experiencing joint pain, it's best to choose low-impact cardio activities like biking or swimming. Done regularly, it is one of the best forms of exercise for joints, to keep healthy and prevent joint pain.Mineral and vitamin supplements to complement exercise for jointsThe best way to ensure you receive sufficient nutrients for the body is through a well-rounded diet. You can also consider pairing supplementation with your healthy diet and lifestyle. Key minerals and vitamins play specific roles in joint health, with five of the best choices listed below:Vitamin CVitamin C has the potential to relieve joint pain in the knees as it is known to contribute to the maintenance of joint cartilage health (7).CurcuminCurcumin has been shown to relieve mild joint aches and pains (8). This element, which is found in the spice turmeric, helps relieve inflammation. Inflammation is a common culprit of joint soreness that can result in swelling.Fish oilA study has shown how fish oil has been known to improve the conditions of patients who suffer from joint pain (9). Its most potent health properties are considered effective anti-inflammatories.CranberryResearch has found that cranberries can reduce and relieve joint pain (10), while also enhancing joint and joint cartilage health. Joint pain can cause us long-lasting discomfort. With proper exercise coupled with the right vitamins and nutrients, we could easily prevent joint pain from taking away from us living active and fulfilling lives.As life gets busier in modern times, taking the time to keep track of all the vitamins and minerals needed for the body gets tougher to do. Luckily with Vitable vitamins, you don't need to worry. Our supplement subscription plan allows you to get the best vitamin packs that are tailored to you, right at your doorstep. These packs can cover other areas of health as well as keeping your joints healthy. Find out more about other areas that the above supplements can help you with:Vitamin C | Fish oil | Cranberry | Curcumin *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Joint Pain (2021), Accessed October 9, 2021 from https://www.mayoclinic.org/symptoms/joint-pain/basics/definition/sym-20050668 Joint Pain (2018), Accessed October 9, 2021 from https://my.clevelandclinic.org/health/symptoms/17752-joint-pain Joint Pain and Swelling (2021), Accessed October 9, 2021 from https://www.healthdirect.gov.au/joint-pain-and-swelling The Secret to Joint Pain Relief -- Exercise (2014), Accessed October 9, 2021 from https://www.health.harvard.edu/healthbeat/the-secret-to-joint-pain-relief-exercise Exercise Helps Ease Arthritis Pain and Stiffness (2020), Accessed October 9, 2021 from https://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971 Low Magnesium Intake is Associated with Increased Knee Pain in Subjects with Radiographic Knee Osteoarthritis: Data from the Osteoarthritis Initiative (2018), Accessed October 9, 2021 from https://pubmed.ncbi.nlm.nih.gov/29454594/ Vitamin C May Help to Reduce the Knee's Arthritic Symptoms, Outcomes Assessment of Nutraceutical Company (2019), Accessed October 9, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6643354/ Therapeutic Role of Cucumin: Lessons Learned from Clinical Trials (2012), Accessed October 9, 2021 from https://link.springer.com/article/10.1208%2Fs12248-012-9432-8 The Effect of Omega-3 Fatty Acids in Patients with Active Rheumatoid Arthritis Receiving DMARDs Therapy: Double-Blind Randomized Controlled Trial (2016), Accessed October 9, 2021 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4965662/ Cranberry Juice Decreases Disease Activity in Women with Rheumatoid Arthritis (2018), Accessed October 9, 2021 from https://pubmed.ncbi.nlm.nih.gov/30553231/
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Looking to improve joint health? Here are the top nutrients you should consider
Imagine engineers putting together robots. Getting the processing unit or the “brain” of the robot functioning seems easy with today's technology. The real biological challenge that is hard to replicate is mobility. We know mobility involves the use of joints. Without it, a robot would be significantly less effective than its true capacity. Similarly, humans use joints to maintain our body's structure and to allow movement (1, 2). Without them, we wouldn't be able to stay fit and healthy or complete menial, daily tasks. Consuming the right nutrients is a simple way to maintain and support joint health. It can either be from the food that we eat or supplementation that is paired with a well-rounded diet.Additions to your vitamin subscription to support joint healthHere are some of the best nutrients to consider adding to your vitamin subscription to help support joint health:Vitamin CVitamin C is an important nutrient as it not only maintains connective tissue, bone, and joint health, but a person's overall health. It is found in fruits such as oranges, grapefruit, kiwi, and berries, and vegetables like broccoli, spinach, and brussels sprouts. It can also be sourced from personalised supplements.Vitamin C maintains joint cartilage health. A deficiency of this nutrient can affect the formation of collagen in the body (4) and may lead to joint pain, defects in connective tissue, and bone weakening. It is important to take enough vitamin C to stimulate the production of connective tissue in the bones and joints, and promote connective tissue healing (5).Fish oilFish oil contains two types of omega-3 fatty acids, which are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Fish oil supports joint health by protecting against joint swelling and pain (6).Fish oil can easily be found in fish oil supplements but there are other foods that also have omega-3 fatty acids. It can be found in fish such as salmon, herring, trout, and sardines (8). There are plant-based omega-3 foods with α-Linolenic acid (ALA), which is different from fish oil.CranberryWhether it's eaten as a fruit, sipped as a juice, taken as a supplement, or included in desserts, cranberry is considered as one of many foods that promote joint health. A study has seen that patients who consume cranberry juice, in addition to other medications, have less inflammatory activity that affects the joints (9). Cranberry's vitamin C content increases collagen formation, which helps in protecting and strengthening your connective tissue, and promotes faster bone healing (10).CurcuminCurcumin is one of the active ingredients of turmeric. It has been observed to improve and maintain joint health. With its anti-inflammatory and antiarthritic components, curcumin helps in reducing mild joint pains (11) and providing relief for mild joint inflammation (12). A study also shows that patients taking medicine with curcumin have the most improvement in terms of certain joint illnesses (13).Curcumin can be found in turmeric and it has been used as teas, drinks, and spices (14). On its own, it can be found in powder or capsule forms and taken as supplement to improve health.How to get your own personalised supplementsVitable offers subscription vitamins for the nutrients our bodies need. In putting together your own personalised vitamins, choose from a wide variety of vitamins not just for joints but for your overall health. Create your own vitamin packs here in Australia, and we will ship them right to your doorstep. We offer vitamin delivery services so you can start pairing these supplements with a healthy diet today.Find out more about other areas that the above supplements can help you with:Vitamin C | Fish oil | Cranberry | Curcumin *Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: "Bones, muscles and joints". HealthDirect. Published Sep. 2019 on https://www.healthdirect.gov.au/bones-muscles-and-joints. Accessed Oct. 16, 2021 "Joints". Better Health Channel. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/joints. Accessed Oct. 16, 2021 Jamison, R., Anderson, K., and Slater, M. “Weather changes and pain: perceived influence of local climate on pain complaint in chronic pain patients”. Pain. Published May 1995 on https://journals.lww.com/pain/Abstract/1995/05000/Weather_changes_and_pain__perceived_influence_of.18.aspx. Accessed Oct. 16, 2021 Higdon, J., Drake, V., Angelo, G., Delage, B., Carr, A. and Michels, A. “Vitamin C”. Oregon State University: Linus Pauling Institute. Published Dec. 2018 on https://lpi.oregonstate.edu/mic/vitamins/vitamin-C. Accessed Oct. 16, 2021 DePhillipo, N., Aman, Z., Kennedy, M., Begley, J., Moatshe, G., and LaPrade, R. "Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review". Orthopaedic journal of sports medicine. Published Oct. 2018 on https://journals.sagepub.com/doi/10.1177/2325967118804544. Accessed Oct. 16, 2021 Miles, E. and Calder, P. "Influence of marine n-3 polyunsaturated fatty acids on immune function and a systematic review of their effects on clinical outcomes in rheumatoid arthritis". The British Journal of nutrition. Published Jun. 2012 on https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/influence-of-marine-n3-polyunsaturated-fatty-acids-on-immune-function-and-a-systematic-review-of-their-effects-on-clinical-outcomes-in-rheumatoid-arthritis/0F3DAA86B29B4D942B8381AA3F599D17. Accessed Oct. 16, 2021 Lee, Y., Bae, S., and Song, G. "Omega-3 polyunsaturated fatty acids and the treatment of rheumatoid arthritis: a meta-analysis". Archives of medical research. Published Jul. 2012 on https://www.sciencedirect.com/science/article/abs/pii/S018844091200166X. Accessed Oct. 16, 2021 Higdon, J., Drake, V., Angelo, G., Delage, B., and Jump, D. “Essential Fatty Acid”. Oregon State University: Linus Pauling Institute. Published Jun. 2019 on https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids. Accessed Oct. 16, 2021 Thimóteo, N., Iryioda, T., Alfieri, D., Rego, B., Scavuzzi, B., Fatel, E., Lozovoy, M., Simão, A., and Dichi, I. "Cranberry juice decreases disease activity in women with rheumatoid arthritis". Nutrition. Published Apr. 2019 on https://www.sciencedirect.com/science/article/abs/pii/S0899900718303800. Accessed Oct. 16, 2021 DePhillipo, N., Aman, Z., Kennedy, M., Begley, J., Moatshe, G., and LaPrade, R. "Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review". Orthopaedic journal of sports medicine. Published Oct. 2018 on https://journals.sagepub.com/doi/10.1177/2325967118804544. Accessed Oct. 16, 2021 Chandran, B., and Goel, A. “A randomized, pilot study to assess the efficacy and safety of curcumin in patients with active rheumatoid arthritis”. Phytotherapy Research. Published Nov. 2012 on https://onlinelibrary.wiley.com/doi/10.1002/ptr.4639. Accessed Oct. 16, 2021 Chin K. “The spice for joint inflammation: anti-inflammatory role of curcumin in treating osteoarthritis”. Drug design, development and therapy. Published Sep. 20, 2015 on https://www.dovepress.com/the-spice-for-joint-inflammation-anti-inflammatory-role-of-curcumin-in-peer-reviewed-fulltext-article-DDDT. Accessed Oct. 16, 2021 Daily, J., Yang, M., and Park, S. "Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials". Journal of medicinal food. Published Aug. 1, 2016 on https://www.liebertpub.com/doi/10.1089/jmf.2016.3705. Accessed Oct. 16, 2021 “Turmeric Curcuma longa Benefits, Usage, Dose, Side Effects”. Easy Ayurveda. Published on https://www.easyayurveda.com/2013/10/23/turmeric-curcuma-longa-benefits-usage-dose-side-effects/. Accessed Oct. 16, 2021
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