Oh, My Aching...

Oh my aching...you fill in the blank.  An inevitable part of running is the occasional ache and pain caused by overuse.  Joints are particularly susceptible for runners--they take the brunt of the impact from miles of pounding.  Instead hanging up your shoes and relinquishing your title as a runner when that first pain occurs, there are steps you can take to minimize trauma to your joints.

Cushy socks:  don't underestimate the power of a good pair of socks.  If you haven't run in socks with thick cushioning, specifically designed for running, you don't know what you're missing.  My all time favorite is made by Thorlo.  At $13.99 a pair, they're not cheap, but the JMM micro mini-crew is worth every penny.

Replace shoes:  don't let your shoes get too worn out.  Unfortunately, even the best shoes don't last forever.  The uppers may be in great shape, but cushioning in the soles eventually gets compressed.  If your knees or hips are starting to hurt, it may be time for a new pair of shoes.  Yes, good running shoes are expensive, but being unhealthy, in the long run, is much more costly.

Avoid hard surfaces:  the harder the surface, the more impact on your joints.  If you're experiencing joint pain, try to run on a softer surface until the pain subsides.  Here's a list of running surfaces, listed from best (low impact) to worst (high impact):

grass > turf > all weather track > dirt > asphalt > concrete

So if your knees hurt, stay off the sidewalk.

No hills:  running uphill is not bad for your joints, but you eventually have to run down.  Running downhill is very jarring and not good for joint injuries.

Treatment:  if you are experiencing joint pain, like most other injuries, ice and ibuprofen work well.  Glucosamine and chondroitin supplements may also help.  Although clinical research on the ability of glucosamine/chondroitin to reverse cartilage loss in joints is inconclusive, it has shone encouraging results for easing joint pain.  Don't expect results overnight, however.  It takes a few weeks.
 
Treat your knees and hips to a good pair of socks and LACE UP!