Easy Moves For Healthy Joints

New to running? Here’s how to build an injury-resilient body and improve your running form

The RW physio on the key moves for beginners to build a stronger and more injury-resilient body

THE KNEES, HIPS and the lower back are the areas that take the brunt of the impact when we run. All our joints have cartilage on the surfaces of the bones – it’s slippery to allow glide under load, as well as to absorb impact. The knee takes so much load it has evolved a secondary chunk of cartilage, the menisci, to further absorb force. It can be up to five times a person’s body weight when running reasonably quickly. Meanwhile, the bones in the feet and shin are where bone stress is felt most.

The joint and bone tissues adapt to the forces you put through them, so the more you walk and exercise, the stronger the structures are. Likewise, the less you do, the less structured and strong these tissues become. It’s important to understand that it takes bone and joint tissues several months to adapt – far slower than it takes muscles. So if you increase your running or training load too quickly, they can become overloaded and you increase your risk of joint issues, as well as bone-stress injuries.

Try these moves two or three times a week to strengthen the key running joints and bones. At all times, listen to your body and allow recovery time between sessions and runs. Give yourself time – several months to be safe – alongside a graded and progressive running programme.