Dr. Wojo. Healthy Living. Simplified.

A great way to stay in shape is by running. Over the past 30 years, it’s been part of my daily fitness regimen.  But I have to admit that as I get older, it has become a little harder to keep running - my knees do not tolerate the pavement like they used to. I had knee surgery in 1976 with excellent results and a quick recovery. But, last week I slipped on a wet floor and sprained that same knee - and my recovery seems to be a bit slower.

About 70 percent of runners experience some sort of knee problem. Two of the most common complaints are due to overuse. The first is runner’s knee - pain felt underneath the kneecap that can lead to swelling. Runner’s knee is caused by cartilage that is wearing away or cracking. The second is iliotibial band syndrome - an ache on the outside of the knee that may extend up to the hip and usually occurs near the end of a run. These two examples are overuse injuries. Runners may also experience muscle strains and joint sprains.  Here are a few tips to help prevent such injuries.

Wear proper fitting shoes. I originally trained as a Podiatrist so I always focus on the feet - and with good reason because an improper shoe is certain to lead to aches or injury. The most expensive shoes are not always the best - what matters most is that the shoe is sized and fits correctly and that it compensates for the type of arch you have. People with very high or low arches need to select shoes designed for this physical trait. Visit a specialty store that can analyze your gait and foot type - or use a credible online source that helps you analyze yourself.

Be sure to warm up and stretch.  Flexibility is important in preventing injuries.  It also helps with the aging process.  I have found that because I have added a good stretching program to my exercise regimen, I am less prone to injury and my balance has improved, thus lessening falls.

Cross training and conditioning is important. Participating in only one exercise will bring the body out of balance. Add biking and swimming to your cardio regimen. Weight training and core-strengthening will provide muscular strength and help with bone density - thus rounding out your entire program.

Moderation!  Be sure to start out slowly and build your workouts over time. If you start out doing too much you risk injury and may find it hard to stay motivated because you’ve burned yourself out. Exercise can and should be a pleasurable experience.

Maintain a healthy diet.  When training, it is important to eat well and in moderation. I recommend six small meals daily.  You may wish to supplement your diet with a multiple vitamin, but it isn’t necessary to take a great deal of supplements as long as you have a healthy diet.  Calcium is important for older folks. Be sure to research other supplements, as evidence based medical literature has not shown a lot of support for many of the alternative medicines.